Training Log Archive: KrisIn the 1 days ending Jul 10, 2020:
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| Fr |
Friday Jul 10, 2020 #
11 AM
Strength and Conditioning 41:00
ahr:117 max:143
Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)
3 x 10 e/s Band toe walks
3 x 10 Band pull through
3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops
3 x 8 Seated shoulder press (12 kg)
3 x 8 e/s Lunge (32 kg)
3 x 8 Supported knee tuck
3 x 20 s V sit
3 x 10 e/s Band toe walks
3 x 10 Band pull through
3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops
3 x 8 Seated shoulder press (12 kg)
3 x 8 e/s Lunge (32 kg)
3 x 8 Supported knee tuck
3 x 20 s V sit
4 PM
Running 10:00 2.18 km (4:35 / km) +40m 4:12 / km
ahr:121 max:141 shoes: Black Scott
Orienteering 15:52 3.78 km (4:12 / km) +52m 3:55 / km
ahr:164 max:179 shoes: Black Scott
Ballater sprint from Scottish Six Days 2017 - I made a couple of mistakes in the woodland but the orienteering took my mind off the hard work. ~15 seconds down on Spongey's time from the day (he also made a big mistake in the woodland.
Running 16:00 4.77 km (3:21 / km)
ahr:165 max:181 shoes: Black Scott
A couple of minutes of recovery and jog over to the Deeside way then 4, 3, 2, 1 min hard (2 minute jog). Felt easier than last Tuesday when I did a similar session.
Running 25:27 5.47 km (4:39 / km) +26m 4:33 / km
ahr:132 max:152 shoes: Black Scott
9 PM
Rehab 15:00 [0]
Calf rehab:
4 x {15 calf raises e/s, cockey walk e/s, bent leg calf raise}
4 x {15 calf raises e/s, cockey walk e/s, bent leg calf raise}