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Training Log Archive: Career Move

In the 7 days ending May 6:

activity # timemileskm+m
  Run t&f3 4:25:00 9.0 14.48
  Walk2 2:40:00
  S&C2 2:30:00
  Karate1 1:30:00
  Yoga/Mobility2 40:00
  Total6 11:45:00 9.0 14.48
averages - sleep:7 rhr:46 weight:144lbs

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Sunday May 6 #

Walk 1:00:00 [3]

Saturday May 5 #

Run t&f (Track club t&f) 2:00:00 [3] 5.0 mi (24:00 / mi)

200m 29.33
100m 14.25
4 x 400 3rd

Friday May 4 #

Note
(rest day)

10 pistol squats ea leg on stairs

Thursday May 3 #

Run t&f (Track speed) 1:10:00 [3] 4.0 mi (17:30 / mi)

Warm up: 1600 jog, stretches, marching, wall drills ab sp, ankle drills, straight leg drills
3 x (3 x 60) 3 min, 7 min
Cool down: 1600 jog w skips

S&C (Nigel 66.1kg) 1:00:00 [3]

Vertical jumps 3 x 4
Med ball
Leg lowers
Kb squat jumps 3 x 5
Trx squat jumps 3 x 5

Box squats 42.5kg
Standing rotations 8ea side

Rdls 3 x 8 @ 62.5kg
Lying DB press 3 x 6 @ 15kg 2 sec pause

Chin ups 6,5,3 14
GHR 2 x 8 2nd set w 8kg in

Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions

Yoga/Mobility 10:00 [3]

Wednesday May 2 #

Karate 1:30:00 [3]

Tuesday May 1 #

Run t&f (Track acceleration 440) 1:15:00 [3]
ahr:126 max:167

Warm up: 1600m jog, stretches, marching, high knees
4 x 20m falling start
30m flying start
40m flying start
50m flying start
60m flying start
60m block start
50m block start
40m block start
30m flying start
1600m cool down w marching/ high knees last 2 laps

Yoga/Mobility 30:00 [3]

S&C (Nigel Wk 19) 1:30:00 [3]

Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @130kg off 2" block, DL jumps @20kg, front squats @42.5kg + w 3sec pause @37.5kg, weighted press ups @7.5kg, rear elevated splits squats @20kg each hand + w 3sec pause @16kg, rows @20kg, hip thrusts @67.5kg and body saw.

Monday Apr 30 #

Walk 1:40:00 [3]
rhr:46 slept:7.0 weight:144lbs

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