Training Log Archive: ChrisGIn the 1 days ending Sep 16, 2019:
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Monday Sep 16, 2019 #
8 AM
Road Biking (Commute) 23:58 [3] 8.3 km (20.8 kph) +70m
shoes: Specialized Pro Carbon Road
5 PM
Road Biking (Commute) 21:43 [3] 9.5 km (26.2 kph) +40m
shoes: Specialized Pro Carbon Road
Strength 40:00 [3]
Test session - a bit ambitious at times!
10x115kg double leg extensions (made 8 of them)
10x60kg single leg extension (7 right and 9 left)
10x85kg double leg curl (made 7 of them)
10x42.5kg single leg curl - fail on 6ish
10x140kg double leg press (2 up from bottom)
10x70kg single leg press - think I can go higher
3x20 Clams each side
Plank sequence: f,l,r,f, l high, r high, f x30s
20x Sit ups
20x Press ups
20x Dips
50x Russian twists with 12lb kettle bell
3x8 straight calf raise right (4 on left)
3x6 bent calf raise right (4 on left)
3x16 Copenhagens
3x6x16.25kg leg pull through
10x150kg double leg press
10x115kg double leg extensions (made 8 of them)
10x60kg single leg extension (7 right and 9 left)
10x85kg double leg curl (made 7 of them)
10x42.5kg single leg curl - fail on 6ish
10x140kg double leg press (2 up from bottom)
10x70kg single leg press - think I can go higher
3x20 Clams each side
Plank sequence: f,l,r,f, l high, r high, f x30s
20x Sit ups
20x Press ups
20x Dips
50x Russian twists with 12lb kettle bell
3x8 straight calf raise right (4 on left)
3x6 bent calf raise right (4 on left)
3x16 Copenhagens
3x6x16.25kg leg pull through
10x150kg double leg press
Swimming 39:49 [3] 1.7 km (23:25 / km)
Road Biking (Commute) 4:58 [3] 1.3 km (15.7 kph) +30m
shoes: Specialized Pro Carbon Road