Training Log Archive: CharlWardIn the 1 days ending Feb 6, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Th |
Thursday Feb 6, 2020 #
Note
rhr:33 slept:8.0
10 AM
Orienteering 48:46 9.57 km (5:06 / km) +202m 4:37 / km
ahr:109 max:153 shoes: Mizuno Wave Rider 22
Sprintervals with Nath, Cat and Mary.
Nice varied stuff in Ponderosa/Walkley, and beneficial even though it overlapped with my Saturday course. Good to run with others. Thanks to Nath for planning.
Nice varied stuff in Ponderosa/Walkley, and beneficial even though it overlapped with my Saturday course. Good to run with others. Thanks to Nath for planning.
4 PM
Strength and Conditioning 40:00 [1]
3x12
Abduction circles
SL glute Bridge
30s Side plank (each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions
Supersets:
1x3 (yeah I gave up)
67.5kg deadlift
25kg split squat
3x12
Raised Press-up
17.5kg bent over row
4x8
25,30,35,35kg lat pull down
17.5kg military press
Abduction circles
SL glute Bridge
30s Side plank (each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions
Supersets:
1x3 (yeah I gave up)
67.5kg deadlift
25kg split squat
3x12
Raised Press-up
17.5kg bent over row
4x8
25,30,35,35kg lat pull down
17.5kg military press