Training Log Archive: kPaIn the 1 days ending Apr 19, 2019:
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Friday Apr 19, 2019 #
10 AM
S&C 40:00 [1]
slept:9.0
5' warm up on the bike
3 sets of 6-8 reps.
Legs still feeling pretty heavy so didn't push it too much. Gluts a bit sore today. More or less the same as Tuesday.
Goblet squat (kg) 22 24 24
Suitcase deadlift (kg) 2 x 18 18 20
Step ups (kg) 2 x 8 10 12
Split squats (kg) 2 x 8 10 12
Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 14 14 14
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 12
20' sauna afterwards.
3 sets of 6-8 reps.
Legs still feeling pretty heavy so didn't push it too much. Gluts a bit sore today. More or less the same as Tuesday.
Goblet squat (kg) 22 24 24
Suitcase deadlift (kg) 2 x 18 18 20
Step ups (kg) 2 x 8 10 12
Split squats (kg) 2 x 8 10 12
Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 14 14 14
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 12
20' sauna afterwards.
12 PM
Running (easy) 1:29:00 [3] 9.3 mi (9:34 / mi) +443m 8:20 / mi
shoes: Salomon ultra 4
Local trails. Given how I felt in the gym earlier I was surprised to feel quite good. The 20 degree sunshine was probably a boost. Still a little tired on the hills but could be a lot worse. I used a new pair of S/lab ultras as it would be nice to race in the fresh pair next weekend. I think it's supposed to be an upgraded model but they feel just the same.
Failed attempt to nap in the afternoon but felt refreshed after a lie down.
Failed attempt to nap in the afternoon but felt refreshed after a lie down.