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Training Log Archive: shadmika

In the 1 days ending Jul 12, 2017:

activity # timemileskm+ft
  Weights1 1:00:00
  Running1 42:39 5.25(8:07) 8.45(5:03) 227
  Total1 1:42:39 5.25 8.45 227

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We

Wednesday Jul 12, 2017 #

6 AM

Weights (Westside) 1:00:00 [3]

Week 2/Day 3

Airdyne and mobility as a warmup

Box Squat, 12x2
50% + 30% bands
* lift every minute
(85lbs + Red double 44”)

a. Jumping Back Squats, 3x20 (you choose the weight)
(W1,W2=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1,W2=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)(8 holes)

d. Foam Roll Legs (minimum 15 minutes)

Running (Road) 42:39 intensity: (22:06 @1) + (15:55 @2) + (4:38 @3) 5.25 mi (8:07 / mi) +227ft 7:48 / mi
ahr:137 max:155 shoes: N2 V2 Road Gray/Orange

Shake out jog after weights before hitting the road to head down to Hardrock.

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