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Training Log Archive: Career Move

In the 7 days ending Nov 12:

activity # timemileskm+m
  Core3 1:17:00
  Run t&f1 1:15:00
  Run2 1:00:55 5.78(10:32) 9.3(6:33)
  Sports massage1 1:00:00
  Bike turbo1 30:00
  Stretching 1 25:00
  Total6 5:27:55 5.78 9.3

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Sunday Nov 12 #

Run 20:00 [1] 2.02 mi (9:54 / mi)

Core 1:00:00 [3]

Chin ups 6,5,4,3,2,1
Chair stand ups 68 in 2 min
Reverse lunge with rotation 4kg x 15 ea
Push up x 10
One legged glute bridge x 15 ea
Plank sweep x 15 ea
Scorpion x 15 ea
Weighted hip thrust 4kg 3 sets of 10
Modified single arm row 4kg 3 sets of 10 ea
Half kneeling overhead press 4kg 4 sets of 8 ea
Single leg deadlift 7kg 3 sets of 15 ea
Goblet squat 4kg 3 sets of 15

Bike turbo 30:00 [1]

Saturday Nov 11 #

Core 2:00 [3]

Chair stand ups 60 in 2 min

Friday Nov 10 #

Core 15:00 [3]

Chair stand ups 63 in 2 min
AIS
Myrtl

Thursday Nov 9 #

Run 40:55 [3] 6.05 km (6:46 / km)
ahr:145 max:175

10 min wu incl drills
2 x (3 x 600m) 2min btw reps, 4 min btw sets
2:17, 2:22, 2:38, 2:36, 3:15, 2:23
5 min cd walk

Sports massage 1:00:00 [3]

Tuesday Nov 7 #

Run t&f 1:15:00 [3]
ahr:130 max:165

800m jog
Drills 4 x 50m ea jumping one leg, high knees, butt kicks, bounds, skipping
12 min Tempo ~ 2400m with baby hurdles and ladders for 50m every lap
3 x 200m @ 80 - 90%
800m cd + stretches

Monday Nov 6 #

Stretching 25:00 [3]

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