Training Log Archive: Career Move

10 min wu with drills (high knees, butt kicks, high skips)
6 x 2 min @ 80% ???, 7:36, 8:06, 7:55, 8:03, 7:55

1 min wu jumping jacks into squat
4 x (10 mountain climbers, 10 legs down)
4 x (10 plank rows 3kg ea arm, 10 weighted sit-ups 3kg)
50 sec L side plank (couldn’t hold any longer)
1 min front plank
1 min R side plank
30 sec L side plank
3 x (15 ea heel drops straight, legs turned in, legs turned out)

C • Core 2

AIS
Heel raises
Yoga downward dog, pidgeon, sun salutations

1 min skipping 30 sec R

High cadence, low resistance supposed to improve stride frequency

Wu x 1200m jog
Drills
Tempo: 1600m steady pace, first 400m surge for 15sec, second 400m surge for 20sec, third 400m surge for 25 sec, fourth 400m surge for 30sec
5 min rec
2 x 100m increasing pace, last 20m @ 100%
10 x 40m increasing pace last 10m @ 100%

Circuit x 3
Chin ups x 5
Box jumps x 15
Press ups x 15
Side lying hip adduction x 20 ea
Plank f/r/l 30sec ea continuous
Glute bridge x 10
One legged glute bridge x 10ea
Sit ups x 20

Right calf sore outside up high

Wu x 1200m jog
Drills
7 x 100m increasing pace from 50% to 100% over last 20m
Cd x 1200m jog + stretches