Strength and Conditioning (TASS) 1:00:00 [4]
Went to Hatfield and did the conditioning - not to be big headed but I am getting better my posture for the exercises is improving so the exercises are easier and David made me use heavier weights..!
So did warm up of 5 minutes on the static bike then cross squat things.
Then did
3 x 10 back squats with a 17kg bar across my shoulders thinking alot about posture i so nearly have it right! With a set of single leg dumbell pick ups , 6 on each leg, in between. (They are like single leg squats except you have to pick up a dumbell (5kg) and put it down so you end up doing 12 squats)
3 x 10 stiff leg DL's can't exactly remember the name but using the 15 kg bar (plus weights) you get right posture with shoulders back and kind of clenched together and legs shoulder width apart. Then roll the bar down the front of thighs keeping knees straight but not locked and bum sticks out a bit and hamstrings stretch. Much better posture this week making whole thing simpler to do. I remembered to keep shoulders up in tight.
Between these sets, so just 2 sets, did hamstring stretch putting leg up on bench then twisting towards.
3 x 10 each leg split squats with 6kg dumbell in each hand - these are basically static lunges. These were hard today. Between these fits in 2 sets of single leg good mornings where basically one leg on floor straight not locked and you pivot at the waist forward so your torso is parallel to the floor then back up 6 on each leg. This time had to reach for two weights stood on end, which made sure I got down far enough.
3 x 10 bent over row with 15 kg bar Same posture to stiff leg dead leg's but bent legs then have to bring up the weights towards my chest.
Between this 2 sets of reverse curl - which is stabilising and then single leg drops keeping arch of back down 10 reps of each leg.
3 x 10 flat chest press using 15 kg bar this gets wobbly near the end but once i have technique much better im sure and then on last two he added extra weights to the bar. Then between these 60 sec abdominal planks.
Did some stretching to finish too.
Running warm up/down 25:00 [1] 2.6 km (9:37 / km)
900m/ 4 min warm up jog
Stretching
Then drills of strides knee raises etc lots of them times 2
Running intervals (Dacorum and Tring) 16:16 [4] 2.55 km (6:23 / km)
ahr:158 max:184
Was feeling pretty tired think I've been working pretty hard recently and really tried at TASS today plus all the driving to get there and back.
But I did do all the session with no extra rests or with too much slowing on each one. Though I was about 2 seconds slower on all of them over last week.
So I did 6 x 400m with 90 second rest on 20 second per 100m but I was doing more like 21 sec per 100m. Lap times: 1:25, 1:23, 1:25, 1:26, 1:27, 1:28
Running warm up/down (Warm down) 5:00 [1]
Warm down jog round the field after a bit of recovery to get breath back and heart rate down.