Training Log Archive: TorziIn the 1 days ending Jul 21, 2019:
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Sunday Jul 21, 2019 #
10 AM
Running 26:00 [3] 4.2 km (6:11 / km) +90m 5:36 / km
ahr:144 max:175 shoes: HOKA TRAIL SHOES
Warm up run for my S + C session - felt awesome to be running in 2 consecutive days for the first time in ages! Ran down to the coast and back up the tough hill with a little walking to help me up. Fun just to do a short run :) Charlie ran down with me but walked up as she was feeling a little ill!
11 AM
Strength and Conditioning 30:00 [3]
NEW S/C SESSION: 3/6
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
3 PM
Yoga 10:00 [2]
Yoga on the beach with Charlie!