Training Log Archive: CharlWardIn the 1 days ending Jan 27, 2020:
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Monday Jan 27, 2020 #
Note
rhr:40 slept:10.0
12 PM
Running 43:53 9.43 km (4:39 / km) +118m 4:23 / km
ahr:101 max:149 shoes: Nike Pegasus 36
Easy. Felt surprisingly good.
1 PM
Strength and Conditioning 45:00 [1]
3x12
Abduction circles
SL glute Bridge
Side plank with leg raise (12 each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions
Supersets:
4x4
50,50,55,55kg squat
45,45,50,50kg offset RDL (4 each leg)
4x10
Incline press-up
25kg bent over row
4x4
Band single arm pull down
25kg military press
Abduction circles
SL glute Bridge
Side plank with leg raise (12 each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions
Supersets:
4x4
50,50,55,55kg squat
45,45,50,50kg offset RDL (4 each leg)
4x10
Incline press-up
25kg bent over row
4x4
Band single arm pull down
25kg military press
3 PM
Note
Massage.