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Training Log Archive: Career Move

In the 7 days ending Feb 4:

activity # timemileskm+m
  S&C3 3:15:00
  Yoga/Mobility2 45:00
  Run t&f1 40:00
  Bike turbo1 40:00
  Walk1 40:00
  Total5 6:00:00
averages - rhr:39 weight:143lbs

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Sunday Feb 4 #

Run t&f 40:00 [3]

Warm up
Drop squats
One legged drop squats
Marching
Skipping
Stretch x2

10m leaning start, 1min R
15m block start, 90 sec R
30m block start, 3min R

Change into spikes

30m leaning start, 3min R
15m block start, 90sec R
10m block start, 1 min R

3min R

200m leaning start. Drive to 10m. Pull back around bend then full acceleration down home straight

Walk 40:00 [3]

Saturday Feb 3 #

Note
rhr:39 weight:142lbs

S&C (Nigel) 1:00:00 [3]

Drop squats
Plank 3*7 legs/arms/legs
Prowler
Marching + w medicine ball
Wall switches
Plyometric Jumps

Front squats warm up 5 @20kg then 5 @ 30kg then 3*5 @ 35kg
Plank 3sec pause 3*5

Core standing arm rotation 3*10ea
Kettlebell rows 3*10 @ 15kg easy

Friday Feb 2 #

Note
(rest day)

Thursday Feb 1 #

Note
rhr:39 weight:143lbs

Yoga/Mobility 25:00 [3]

S&C (Nigel) 1:05:00 [3]

Warm up
Drop squats
Single leg drop squats
Wall switches
Marching/skipping + w medicine ball + w harness
Medicine ball throws
Plyometric jumps

Front squats warm up 6@20kg then 3*5@30kg and 1*5@35kg

Bulgarian split squats 3*8ea 16kg ea
Rows 3*8 16kg

Back supported glute Bridges 3*12 @ 50kg last one hold for 5
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8

Wednesday Jan 31 #

Bike turbo 40:00 [1]
ahr:81 max:95

Tuesday Jan 30 #

Yoga/Mobility 20:00 [3]

S&C (Nigel Wk 8) 1:10:00 [3]

Drop squats
One legged drop squats
Trx drop squats
Kettlebell drop squats 8kg 2*5
Plank arm lift 5ea
Mountain climbers 10ea+ 5ea
Marching x 4 last 2 with 3kg medicine ball overhead
Wall switches
Medicine ball slams 3*8
Leaning sprints x 3 @10m

Deadlifts 80kg w/u x 5 then 4*4 @ 100/101/102/102kg
Lying dumbbell press 4*6 @ 15kg ea

Romanian deadlifts 3*8 @ 30kg first set not good and also last 2 in other sets
Birddog rows 3*8 @ 15kg

Bar squats 3*6 @ 30kg
Chest support rows 3*8 @ 16kg ea
Press ups 3*8 2nd and 3rd set with 2.5kg on my back
Kneeling arm extension 3*8

Monday Jan 29 #

Note
rhr:40 weight:144lbs (rest day)

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