Agility session
Warm up exercises
Agility ladders
Med ball work
stiff leg rebounds, hopping gently, clap push ups
single leg drives and skipping to reintroduce explosiveness to calf
Rolling out and stretching
Cycling1:35:00 [2] 29.5 km (3:13 / km) +200m3:07 / km
Not feeling super fresh and not very motivated by a long gym session so took and easy bike ride in the sun instead and felt much better after.
Core10:00 [0]
Ended bike ride at the gym did 10 mins physio work mostly single leg stuff.
Stretching10:00 [0]
Rolling out and stretching in gym after bike ride.
4 minutes then the test
4 minutes at 9 intensity 105-110 rpm, avg HR:135
4 minutes at 10 intensity 105-110 rpm, avg HR:147
4 minutes at 11 intensity 105-110 rpm, avg HR:155
4 minutes at 12 intensity 105-110 rpm, avg HR:168
10 minutes of 1 minute on out of seat and 1 minute in seat at same intensity hard 10 minutes!! Avg HR 168
10 minutes with 3 1 km reps under 2 minutes in length.
Core10:00 [3]
Physio exercises: a little light hopping side to side and bouncing between two bosus! Along with dips heel raises etc.
Stretching10:00 [0]
Rolling out after the sessions and stretching calf, hamstrings and bum.