Training Log Archive: hkleafIn the 1 days ending Jan 23, 2009:
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Friday Jan 23, 2009 #
Running (Treadmill) 48:39 [2] 8.0 km (6:05 / km) +156m 5:32 / km
ahr:134 max:157 shoes: Adidas Supernova Cushion 6
Jog-run program. Same set as Wednesday, but seems to feel a bit easier this time. 498c.
Stretching warm up/down 5:00 [0]
Strength (PT Exercises) 34:00 [3]
Trying to follow the same program using gym equipments.
Squats w/ (2) 10# dumbbells (3x15)
Lunges w/ (2) 10# dumbbells (1/2 lap)
Single leg press @40# (3x15)
Hamstring curls w/ exercise ball (3x20)
Hamstring curls @60# (3x15)
Hip abductions @80# (3x15)
Hip adduction @80# (3x20)
Sideway jumps, landing on one foot (3x15)
Jumps, landing & balancing on Bosu with left foot (20)
Jumping (both feet) forward and backward (3x30)
Jumping (both feet) left and right (3x30)
Jumping (left foot) forward and backward (3x30)
Jumping (left foot) left and right (3x30)
Squats w/ (2) 10# dumbbells (3x15)
Lunges w/ (2) 10# dumbbells (1/2 lap)
Single leg press @40# (3x15)
Hamstring curls w/ exercise ball (3x20)
Hamstring curls @60# (3x15)
Hip abductions @80# (3x15)
Hip adduction @80# (3x20)
Sideway jumps, landing on one foot (3x15)
Jumps, landing & balancing on Bosu with left foot (20)
Jumping (both feet) forward and backward (3x30)
Jumping (both feet) left and right (3x30)
Jumping (left foot) forward and backward (3x30)
Jumping (left foot) left and right (3x30)