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Training Log Archive: kPa

In the 1 days ending Sep 12:

activity # timemileskm+m
  S&C1 40:00
  Running1 38:00 4.3(8:50) 6.92(5:29) 126
  Total2 1:18:00 4.3 6.92 126
averages - sleep:8

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Th

Thursday Sep 12 #

7 PM

Running (easy) 38:00 [2] 4.3 mi (8:50 / mi) +126m 8:06 / mi
slept:8.0 shoes: Salomon Sonic RA

I went straight from work to the gym and did I quick run from there before doing S&C. About half on footpaths and half on tarmac. I wasn't expecting to feel great and I was kind of tired and stressed at work, but actually my legs felt fantastic. DOMS from Monday's S&C has gone except for my abs which are still fairly sore. 6 x strideouts in a grassy park.
8 PM

S&C 40:00 [3]

2 sets of 6-8reps. I kept the weights fairly light again. I skipped the captain's chair leg raises as my abs are still way too sore.

Suitcase deadlift (kg) 18 20
Step ups (kg) 2 x 8 10
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16 16
Pull ups 10 7
Push ups 22 20
Single leg arabesque w/ 7kg (reps) 14 14
Reverse plank 55s
Side planks 70s
Adductor side plank 45s

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