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Training Log Archive: Career Move

In the 7 days ending Feb 18:

activity # timemileskm+m
  Walk1 3:00:00 5.0(36:00) 8.05(22:22)
  S&C2 2:30:00
  Run t&f1 1:25:00 5.0(17:00) 8.05(10:34)
  Swim1 50:00 0.99(50:18) 1.6(31:15)
  Yoga/Mobility2 45:00
  Total4 8:30:00 10.99 17.69
averages - rhr:38

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MoTuWeThFrSaSu

Sunday Feb 18 #

Run t&f 1:25:00 [3] 5.0 mi (17:00 / mi)
ahr:127 max:176

20 min w,u
3*150m 15min R 23.93, 23.75, 23.97
20 min cd

It was dark at 6am. Did this in Fort DeRussy park. First 100m on grass and the rest on path. The sun came up during the second recovery and the sky was an amazing shade of pink. Pacific ocean on my right. Palm trees on my left and the diamond Head volcanic cone straight ahead. Sprints felt good. U tried to power for the first 40m then float for a bit then power to the end. Max HR higher than last week

Walk 3:00:00 [3] 5.0 mi (36:00 / mi)

Diamond Head crater cone and shopping mall

Saturday Feb 17 #

Note
(rest day)

Friday Feb 16 #

Note
(rest day)

Thursday Feb 15 #

Note
rhr:38

Leg a bit niggly this evening

S&C (Nigel) 1:15:00 [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 elevated
Marching/skipping + w medicine ball + w harness
Sprints x 4 3 point start better when right leg behind

Deadlifts (power) 3*3 @ 60kg

Front squats warm up 5@20kg + 5@30kg + 5@35kg then 4*5@37.5kg

Bulgarian split squats 4*5@ 20kg ea
Rows 4*8 @20kg

Back supported glute bridge 3*10 hold last one 10sec @60kg
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8

Yoga/Mobility 25:00 [3]

Wednesday Feb 14 #

Swim 50:00 [3] 1.6 km (31:15 / km)

6 x 250m + a bit extra at the end with the pull buoy to give my legs a break

Tuesday Feb 13 #

S&C (Nigel Wk 10) 1:15:00 [3]

Drop squats
One legged drop squats
Plyometric jumps
Plank arm lift 5ea
Mountain climbers 5ea
Plank raise L arm R leg 10sec ea
Marching/Skipping last 3 with 3kg medicine ball overhead
Wall switches x 1
Lunge jumps 3*6ea
Medicine ball chest throws and rotational slams x 8 ea
Sprints 10m x 3

Deadlifts w/u @ 40kg x 5 + 5 @ 70kg then 4*4/3/3/3/ @ 107kg
Lying dumbbell press w/u @ 7.5kg ea + 4*5 @ 15kg ea

Romanian deadlifts 3*8 @ 30/35/37.5kg
Press ups 3*5 2 sec pause Smiley face from Nigel

Bar squats wu @20kg x 5 + 2 x 30kg *5 then 4*6 @ 35kg

Birddog rows 3*8 @ 17.5kg
Chest support rows 3*8 @ 17.5kg ea
Kneeling arm extension 3*8

Yoga/Mobility 20:00 [3]

Inc 3 x 5 ea pistol squats

Monday Feb 12 #

Note
(rest day)

Leg improved

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