Training Log Archive: Torzi BethIn the 7 days ending Feb 23, 2018:
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Friday Feb 23, 2018 #
Run/Walk 34:00 [3] 4.3 km (7:54 / km)
Treadmill Set:
5 min walk, ((3 min run, 3 min walk) x 4), 5 min walk
- Leg okay, still pretty aware of irritation but staying strong and pushing through, hopefully this is just a phase!
5 min walk, ((3 min run, 3 min walk) x 4), 5 min walk
- Leg okay, still pretty aware of irritation but staying strong and pushing through, hopefully this is just a phase!
Strength + Conditioning 24:00 [4]
Workout 5: Joe Wicks 90 Day Plan
10 exercises, 40 seconds work/20 rest, complete twice
1) Squats
2) 2 push-ups, 8 mountain climbers
3) Broad jumps shuffle back
4) Squat, 2 lunges
5) Slow motion squat thrust
6) Sprint on the spot (high knees)
7) Kick through
8) Slow motion spider climbers
9) Lunge jumps
10) Up-down plank burpees
REST 1 MINUTE
4 exercises, 2 times through each, 20 on 10 off
1) Bicycle crunch
2) Leg up toe touches
3) Single leg crunches (20 seconds per leg)
4) Plank hold
10 exercises, 40 seconds work/20 rest, complete twice
1) Squats
2) 2 push-ups, 8 mountain climbers
3) Broad jumps shuffle back
4) Squat, 2 lunges
5) Slow motion squat thrust
6) Sprint on the spot (high knees)
7) Kick through
8) Slow motion spider climbers
9) Lunge jumps
10) Up-down plank burpees
REST 1 MINUTE
4 exercises, 2 times through each, 20 on 10 off
1) Bicycle crunch
2) Leg up toe touches
3) Single leg crunches (20 seconds per leg)
4) Plank hold
Thursday Feb 22, 2018 #
Note
(rest day)
Giving my leg and soul a day off today for a complete reset.
Wednesday Feb 21, 2018 #
Run/Walk 34:00 [3] 4.2 km (8:06 / km)
Treadmill session:
5 min warm up, (4 x (3 min run, 3 min walk)), 5 min cool down!
Felt very strong but leg a little off today - just really need to stay strong and determined - giving myself a full rest day tomorrow to allow mental and physical recovery.
5 min warm up, (4 x (3 min run, 3 min walk)), 5 min cool down!
Felt very strong but leg a little off today - just really need to stay strong and determined - giving myself a full rest day tomorrow to allow mental and physical recovery.
Cross Trainer 6:00 [2] 0.8 km (7:30 / km)
Warm up
Strength + Conditioning 24:00 [4]
Workout 4: JOE WICKS 90 day plan
12 exercises, 40 seconds work/20 rest, complete twice
1) Reverse lunges
2) Bear crawls
3) 3 second sprint crunch 3-second-high knees
4) Up-down plank squat thrusts
5) Reverse crunches
6) Mountain climbers
7) 1 squat, 1 squat jump
8) Crab toe touches
9) Side lunges
10) Burpee lateral shuffle
11) High plank shoulder tap toe touch
12) High knee punches
12 exercises, 40 seconds work/20 rest, complete twice
1) Reverse lunges
2) Bear crawls
3) 3 second sprint crunch 3-second-high knees
4) Up-down plank squat thrusts
5) Reverse crunches
6) Mountain climbers
7) 1 squat, 1 squat jump
8) Crab toe touches
9) Side lunges
10) Burpee lateral shuffle
11) High plank shoulder tap toe touch
12) High knee punches
Tuesday Feb 20, 2018 #
Cross Trainer 11:00 [2] 1.44 km (7:38 / km)
Warm up
Strength + Conditioning 25:00 [4]
Workout 3: JOE WICKS 90 Day Cycle
6 exercises, 30 seconds work/20 rest, complete 5 times
1) Climb the rope
2 Hand release push-ups
3) Truffle shuffles
4) Burpees
5) Bear to crab
6) Power squat jacks
6 exercises, 30 seconds work/20 rest, complete 5 times
1) Climb the rope
2 Hand release push-ups
3) Truffle shuffles
4) Burpees
5) Bear to crab
6) Power squat jacks
Cross Trainer 7:00 [2] 0.8 km (8:45 / km)
Cool Down
Monday Feb 19, 2018 #
Strength + Conditioning 30:00 [4] 10.2 km (2:56 / km)
Spin Class @ Herons.
Big hill climb - hard but good!
Big hill climb - hard but good!
Cross Trainer 15:00 [2] 1.92 km (7:49 / km)
Cool down
REHAB 10:00 [3]
REHAB SET
Sunday Feb 18, 2018 #
Run/Walk 40:00 [3] 4.4 km (9:05 / km)
5 min walk warm up
5 x (2 min run (range from 11.2-12.5 speed), 4 min walk)
5 min walk cool down
- Leg felt really good today, so promising - need to keep going and stay strong no matter what.
5 x (2 min run (range from 11.2-12.5 speed), 4 min walk)
5 min walk cool down
- Leg felt really good today, so promising - need to keep going and stay strong no matter what.
Strength + Conditioning 24:00 [4]
Joe Wicks 90 Day Plan: Cycle 1: Workout 2
8 exercises, 35 seconds work/25 rest, complete 3 times
1) High knees fast punches
2) Reverse lunge knee drive (left leg)
3) Reverse lunge drive knee (right leg)
4) Box push-ups
5) Slow motion burpees
6) Squat floor touches
7) Shuffle with 8 punches
8) Up-down planks
8 exercises, 35 seconds work/25 rest, complete 3 times
1) High knees fast punches
2) Reverse lunge knee drive (left leg)
3) Reverse lunge drive knee (right leg)
4) Box push-ups
5) Slow motion burpees
6) Squat floor touches
7) Shuffle with 8 punches
8) Up-down planks
Saturday Feb 17, 2018 #
Cross Trainer 45:00 [3] 6.68 km (6:44 / km)
Interval training on the cross trainer:
2 min @ 4/4
2 min @ 10/8
2 min @ 4/4
2 min @ 10/8
Strength + Conditioning 25:00 [4]
Joe Wicks - 90 Day Plan - Cycle 1:
WORKOUT 1:
1) Squat jab cross 30s on 30s rest
2) Walk-down push ups 30s on 30s rest
3) Sprint on the spot (high knees) 30s on 30s rest
4) High plank shoulder taps 30s on 30s rest
5) Reverse lunges 30s on 30s rest
5 circuits of this!
WORKOUT 1:
1) Squat jab cross 30s on 30s rest
2) Walk-down push ups 30s on 30s rest
3) Sprint on the spot (high knees) 30s on 30s rest
4) High plank shoulder taps 30s on 30s rest
5) Reverse lunges 30s on 30s rest
5 circuits of this!
REHAB 10:00 [3]
A little bit of my rehab set - much better than nothing a feeling the benefits.
Band work - adduction/abduction/reverse standing
- adduction lying
Dead bugs
1 min plank
Nasty leg lifts
Band work - adduction/abduction/reverse standing
- adduction lying
Dead bugs
1 min plank
Nasty leg lifts
Note
Leg felt SO good today - really strong and with range of motion.
STAY WITH IT.
Thank you Jesus I know you are giving me this chance and I am going to embrace it!
STAY WITH IT.
Thank you Jesus I know you are giving me this chance and I am going to embrace it!