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Training Log Archive: Career Move

In the 7 days ending Feb 11:

activity # timemileskm+m
  S&C3 3:45:00
  Run t&f1 1:05:00 3.6(18:02) 5.8(11:12)
  Yoga/Mobility3 1:00:00
  Total4 5:50:00 3.6 5.8
averages - rhr:39

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Sunday Feb 11 #

Run t&f 1:05:00 [3] 5.8 km (11:12 / km)
ahr:120 max:169

15 min w/u
5 x 80 m, 8 min R (12.8, 11.9, 12.1, 13, 13.1)
12 min c/d

Leg felt stiff after the first rep but eased out when I was walking and I didn't notice it for the other reps. It was niggling at me in the evening. Not as bad as it was after Munster indoors but not as good as it was last week.

Saturday Feb 10 #

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

Kettlebell kneeling curl to press 8kg ea 4*8/8/8/10
Kettlebell rows 1,1,2 12kg ea 4* 5/5/8/10
Deadbug 4*12

One arm lying DB press 3*10 ea 12.5kg
Rows 17.5kg 3*10
Trx jackknife 3*12

Ropes 30sec x 5
Medicine ball slams 15 x 5

Bike arms.only 40sec x 4

Yoga/Mobility 20:00 [3]

Friday Feb 9 #

Note
(rest day)

Leg sore. Think it's from the ham curls yesterday . It's the only thing I did different to last week. Annoying

Thursday Feb 8 #

S&C (Nigel) 1:30:00 [3]

Warm up
Drop squats
Single leg drop squats
Fast feet
Bounds
Plyometric jumps
Plank 2 x5 ea legs/arms + 10 sec hold elbow and foot elevatef
Marching/skipping + w medicine ball + w harness
Medicine ball throws rotation
Sprints x 3 leaning start

Front squats warm up 5@20kg + 5@30kg then 5*5@35kg

Bulgarian split squats 3*9ea 16kg ea
Rows 3*916kg

Hamstring curls 3*8 R calf cramped on 1st set
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8

Yoga/Mobility 20:00 [3]

Wednesday Feb 7 #

Note
rhr:39 (rest day)

Tuesday Feb 6 #

Yoga/Mobility 20:00 [3]
rhr:39

S&C (Nigel Wk 9) 1:15:00 [3]

Drop squats
One legged drop squats Balance crap today
Trx drop squats 3*5 Knees bleugh
Kettlebell drop squats 8kg 3*5
Plyometric jumps Bleugh
Plank arm lift 8ea
Mountain climbers 8ea
Marching/Skipping last 3 with 3kg medicine ball overhead
Wall switches

Deadlifts w/u x 5+1 then 4*4 @ 105kg
Lying dumbbell press 4*5 @ 17.5kg ea Left arm!!! Bleugh

Bar squats wu @30kg *6 then 4*6 @ 35/35/37.5/37.5kg
Press ups 2*5 2 sec pause 3rd set plain *8 Bleugh

Romanian deadlifts 3*8 @ 30/35/37.5kg
Birddog rows 3*8 @ 15kg
Chest support rows 3*8 @ 16kg ea
Kneeling arm extension 3*8

Monday Feb 5 #

Note
(rest day)

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