Training Log Archive: roar

Last week went from relatively average, to pretty decent in one fell swoop with Sunday run. No complaints. The objective of this week is to train a decent amount but ensure I have enough in the legs for a proper hard week next week. Should try and get another strength work in. Hopefully can get Ruth and Conor up for it on Friday afternoon.

Monday - am gym, pm socialising with college people back from whereever they are
Tuesday - pm intervals
Wednesday - Long run 3rock post family event (~14:00)
Thursday - GOAL mile, 5:40? That'd be a PB but I should do some more research to check what I should be able to do.
Friday - 3Rock Score
Saturday - Long run wicklow, not >90 mins this time
Sunday - tempo

Somehow managed to extricate myself from bed and get to the gym. Good job me! Too much spiced beef and apple pie and no ham and cabbage last night though.

2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats

10x 2.5kg I's, Y's and T's

2x
30s 2 legged bridge on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists

2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
1x 45s straight back holds

2x
50 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises

2x
30 back extension doggys
30 side lift doggys
25 calf raises on step no balance hand

5x 15kg assisted pull ups
3x 15ks assisted chin ups