Training Log Archive: kPaIn the 1 days ending Jul 19, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Fr |
Friday Jul 19, 2019 #
7 AM
Running (easy) 1:05:00 [2] 6.6 mi (9:51 / mi) +232m 8:53 / mi
slept:6.5 shoes: Salomon soft ground
I woke up early for some reason and felt quite tired all day. I tried to nap after lunch but didn't manage to sleep.
Jog around the fields. I little weary after yesterday and my calves are a little tight, but nothing unexpected. 6 x strideouts were ok.
Jog around the fields. I little weary after yesterday and my calves are a little tight, but nothing unexpected. 6 x strideouts were ok.
9 AM
S&C 1:00:00 [1]
5' warm up on the bike then 2 sets of 6-8 reps:
Suitcase deadlift (kg) 2 x 20 22
Step ups (kg) 2 x 10 12
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16
Side plank (hip drop knee to chest) 70s on each side
Captains chair leg raises (reps) 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Adductor side plank - 45s on each side
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 6 6
Pull ups 6 6
Bench dips 15 20
20' sauna afterwards
Suitcase deadlift (kg) 2 x 20 22
Step ups (kg) 2 x 10 12
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16
Side plank (hip drop knee to chest) 70s on each side
Captains chair leg raises (reps) 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Adductor side plank - 45s on each side
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 6 6
Pull ups 6 6
Bench dips 15 20
20' sauna afterwards