Training Log Archive: Career MoveIn the 7 days ending May 13, 2018:
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Sunday May 13, 2018 #
Note
rhr:40 slept:10.0 weight:144lbs (sick)
Throat still sore
Walk 1:30:00 [3] 5.0 mi (18:00 / mi)
Run (Home long speed endurance) 50:00 [3]
ahr:126 max:179 rhr:40
Fail
Plan 2 x 450 15', 4 x 40 45" 60", 5 x 200 5'
Actual
15' wu ahr 151
420m in 85s
380m in 68s
4 x 40
Plan 2 x 450 15', 4 x 40 45" 60", 5 x 200 5'
Actual
15' wu ahr 151
420m in 85s
380m in 68s
4 x 40
Saturday May 12, 2018 #
Note
rhr:41 slept:9.0 weight:145lbs (sick)
Sore throat when swallowing
S&C 10:00 [3]
6 min plank 3 x (front x 60,side raises x15 ea, 30 sec R)
10 x pistol squats ea
10 x pistol squats ea
Friday May 11, 2018 #
Note
(rest day)
Thursday May 10, 2018 #
S&C 1:10:00 [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 @ 65kg
Lying DB press 3 x 8 @ 16.5kg
Chin ups 7,6,4 17
GHR 2 x 7 w 10kg kb
Step ups 2 x 8 10kg overheaf
STP Plank 2 x 8 both directions
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 @ 65kg
Lying DB press 3 x 8 @ 16.5kg
Chin ups 7,6,4 17
GHR 2 x 7 w 10kg kb
Step ups 2 x 8 10kg overheaf
STP Plank 2 x 8 both directions
Run t&f (Track speed) 1:10:00 [3] 6.63 km (10:33 / km)
Warm up: 1600 jog, stretches, marching, wall drills ab sp, ankle drills, straight leg drills
3 x (60, 70, 80m) 2 min, 7 min
1st set standing start
2nd set flying start from 100m start line
3rd set block start
Cool down: 1600 jog w skips
3 x (60, 70, 80m) 2 min, 7 min
1st set standing start
2nd set flying start from 100m start line
3rd set block start
Cool down: 1600 jog w skips
Yoga/Mobility 10:00 [3]
Wednesday May 9, 2018 #
Karate 1:30:00 [3]
Tuesday May 8, 2018 #
Run t&f (Track acceleration 460) 1:20:00 [3] 6.25 km (12:48 / km)
ahr:122 max:165 rhr:42
4 x 20m (block starts), 4 x 30m block starts, 3 x 40m block starts, 2 x 50m flying starts, 1 x 60m flying start.
S&C (Nigel Wk 20) 1:00:00 [3]
Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @132.5kg off 2" block, DL jumps @20kg, front squats @45kg + w 3sec pause @40kg, weighted press ups @8.25kg, rear elevated splits squats @20kg each hand + w 3sec pause @16kg, rows @20kg, hip thrusts @70kg and body saw.
Pistol squats 2 x 10
plyometrics
deadlifts @132.5kg off 2" block, DL jumps @20kg, front squats @45kg + w 3sec pause @40kg, weighted press ups @8.25kg, rear elevated splits squats @20kg each hand + w 3sec pause @16kg, rows @20kg, hip thrusts @70kg and body saw.
Yoga/Mobility 30:00 [3]
Monday May 7, 2018 #
Run (Tempo endurance) 40:00 [3] 7.0 km (5:43 / km)
ahr:151 max:174
Warm up: 5 min jog
30 x 100, 30sec
Range 23 -30s
Cool down: 5 min jog
This type of training is done to increase aerobic fitness. Similar to General Endurance Training except there is more quantity. Any long distance run is done at a steady state where the body uses the oxygen inhaled for muscle to contraction. The pace is slow in order not to build up lactic acid. Slower tempo repetitiions at 60-70% to increase aerobic capacity, faster tempo repetitions at 70-80% to build up aerobic power. The total distance of the repetitions is high. The rest between repetitions and sets is kept short.
30 x 100, 30sec
Range 23 -30s
Cool down: 5 min jog
This type of training is done to increase aerobic fitness. Similar to General Endurance Training except there is more quantity. Any long distance run is done at a steady state where the body uses the oxygen inhaled for muscle to contraction. The pace is slow in order not to build up lactic acid. Slower tempo repetitiions at 60-70% to increase aerobic capacity, faster tempo repetitions at 70-80% to build up aerobic power. The total distance of the repetitions is high. The rest between repetitions and sets is kept short.