Training Log Archive: CharlWardIn the 1 days ending Nov 14, 2018:
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Wednesday Nov 14, 2018 #
Note
rhr:42 slept:8.0
7 AM
Running 58:35 [2] 11.68 km (5:01 / km) +69m 4:52 / km
shoes: Mizuno Wave Inspire 11 Blue
Felt a bit rough this morning.
3 PM
Strength and Conditioning 50:00 [1]
5min jog
1x10
5kg plate lo-hi
forward bounds
3x10
single leg box jump
25,27.5,27.5kg bench
30,35,35kg squat
3x12
2x10kg alternating dumbbell chest press
10kg single arm row
2x6kg seated shoulder press
2x6kg curl
3x10
20kg single leg RDL
3x20
6kg Russian twist
Straight arm plank with shoulder tap
5min jog
1x10
5kg plate lo-hi
forward bounds
3x10
single leg box jump
25,27.5,27.5kg bench
30,35,35kg squat
3x12
2x10kg alternating dumbbell chest press
10kg single arm row
2x6kg seated shoulder press
2x6kg curl
3x10
20kg single leg RDL
3x20
6kg Russian twist
Straight arm plank with shoulder tap
5min jog
6 PM
Running 14:54 [2] 3.02 km (4:56 / km) +14m 4:50 / km
shoes: Mizuno Wave Inspire 11 Blue
Jog to bus stop.