Training Log Archive: jetIn the 7 days ending Sep 24, 2011:
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Saturday Sep 24, 2011 #
Orienteering 1:00:00 [3] 9.0 km (6:40 / km)
feshers day out in caldander park, was really good day. hung controls, did a 'sprint' course then classic relay, then collection of controls followed by pub lunch :)
Friday Sep 23, 2011 #
s+c 1:10:00 [2]
warm up
front squats
oh press
db step and push
oww i don't remember
front squats
oh press
db step and push
oww i don't remember
Cycling 50:00 [3]
spinning with hollie and then some stretching, not sure if i'm liking the new bike, doesn't tell you what resistance you are on or how far you have gone and Hollie's wasn't even showing here how long she had been riding for ??
Thursday Sep 22, 2011 #
Running 40:00 [3] 5.6 km (7:09 / km)
serious sore muscles so very slow to begin but eased off :)
Wednesday Sep 21, 2011 #
s+c 1:10:00 [2]
warm up
bb back squat 40 40 42.5
bb pp 20 20 22.5
weighted over head lunge
keiser reverse fly
circuit 3x10
mb v sits
mini roll outs
wood chopper
mb abs sits
bb back squat 40 40 42.5
bb pp 20 20 22.5
weighted over head lunge
keiser reverse fly
circuit 3x10
mb v sits
mini roll outs
wood chopper
mb abs sits
Orienteering 1:10:00 [3] 7.0 km (10:00 / km)
first wednesday run of the term, didn't get far or fast, got stuck in some crap but was nice with jo
Tuesday Sep 20, 2011 #
Running warm up/down 30:00 [3] 2.8 km (10:43 / km)
up to the meadows, drills and then running home
Running intervals 25:00 [4] 4.2 km (5:57 / km)
ahr:174 max:185
2x400 - 1.21, 1.20
2x600 - 2.10, 2.12
1x800 - 3.05
1x400 - 1.15
4x20s sprint
2x600 - 2.10, 2.12
1x800 - 3.05
1x400 - 1.15
4x20s sprint
Note
over an hour of cycling to and from flat today need to get organised so i don't need to go back and forth so much
Monday Sep 19, 2011 #
s+c 1:10:00 [3]
steves awesome September session 1
db snatch 3x12
db push press 3x12
oh squat 4x8
5 step bound 3x3
pull ups 3x3
boxing/tabata/aglitly laders 20 on 10 off x10
db snatch 3x12
db push press 3x12
oh squat 4x8
5 step bound 3x3
pull ups 3x3
boxing/tabata/aglitly laders 20 on 10 off x10
Running 40:00 [3] 6.3 km (6:21 / km)
investigating some little streets, then around inch park and round about home