Training Log Archive: Career MoveIn the 7 days ending Nov 5, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Nov 5, 2017 #
Run race (Masters xcu) 18:34 [5] 4.06 km (4:34 / km)
ahr:167 max:182
Stretching 10:00 [3]
Saturday Nov 4, 2017 #
Stretching 10:00 [1]
Note
weight:146lbs
Friday Nov 3, 2017 #
Core 20:00 [3]
Box jumps 3 x15
Walking lunges 3 x 20
AIS
Walking lunges 3 x 20
AIS
Run 15:00 [3] 2.6 km (5:46 / km)
Run t&f 1:30:00 [3] 6.0 km (15:00 / km)
ahr:125 max:166
800m wu jog
Drills 3x50m ea jumping one leg, high knees, butt kicks, bounds, skipping
4 x 200m relay TT 2:17
2 x (150m inc speed, 120m @ 70%)
4 x 20m standing start 90%
400m cd jog
Drills 3x50m ea jumping one leg, high knees, butt kicks, bounds, skipping
4 x 200m relay TT 2:17
2 x (150m inc speed, 120m @ 70%)
4 x 20m standing start 90%
400m cd jog
Thursday Nov 2, 2017 #
Core 20:00 [3]
Skipping x 1min
Squats x 15 8kg
Tippy toe walk 60sec 8 kg
Bulgarian split squat 8kg
Lateral arm raises 3kg ea x 5
Plyometric lunges 10ea
Squats x 15 8kg
Tippy toe walk 60sec 8 kg
Bulgarian split squat 8kg
Lateral arm raises 3kg ea x 5
Plyometric lunges 10ea
Wednesday Nov 1, 2017 #
Bike turbo 1:00:00 [3]
Tuesday Oct 31, 2017 #
Sports massage 1:00:00 [3]
Calves and hamstrings
Monday Oct 30, 2017 #
Bike turbo intervals 1:20:00 [3]
ahr:86 max:131
20 min wu
4 x (4 x 1 min sprint, 1 min R) 5 min between sets
12 min cd
4 x (4 x 1 min sprint, 1 min R) 5 min between sets
12 min cd
Run t&f 1:30:00 [3] 7.4 km (12:10 / km)
800m wu jog
Drills 3x50m ea jumping one leg, high knees, butt kicks, bounds, skipping
20 x 40m sprints with baton changes
200m sprint + baton change
Cool down
Drills 3x50m ea jumping one leg, high knees, butt kicks, bounds, skipping
20 x 40m sprints with baton changes
200m sprint + baton change
Cool down
Note
(injured)
Calves quite sore