Training Log Archive: Brodie NankIn the 1 days ending Nov 25, 2019:
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Monday Nov 25, 2019 #
6 AM
Strength and Conditioning 1:00:00 [3]
Weighted leg strength at gym pre work. Felt better than I thought I would after yesterday's efforts - especially after attacking the last downhill. Starting to feel back into a normal life/training rhythm after getting back from China.
Glute warm up
Super set of 5 x 8 Leg Press @ 140kg, 5 x 12 bosu arabesque at 25kg, 3 x 8 shoulder press @ 25kg, 2 x set of chest press @ 25kg
Super set of 5 x 10 straight leg calf raise @ 100kg, 5 x 8 split squat @ 25kg (normal, calf raise, bosu curve, bosu flat, fitball), 1 x 10 chest press @ 25kg, 4 x seated machine row @ 30-40kg.
Glute warm up
Super set of 5 x 8 Leg Press @ 140kg, 5 x 12 bosu arabesque at 25kg, 3 x 8 shoulder press @ 25kg, 2 x set of chest press @ 25kg
Super set of 5 x 10 straight leg calf raise @ 100kg, 5 x 8 split squat @ 25kg (normal, calf raise, bosu curve, bosu flat, fitball), 1 x 10 chest press @ 25kg, 4 x seated machine row @ 30-40kg.
12 PM
Running 50:05 [1] 10.03 km (5:00 / km) +62m 4:51 / km
shoes: ASICS GT 2000 7 (2E)
Easy at lunch. Ran with two different maps - one sprint and one forest. Good practice of reading on the run and practising sprint map holding/looking technique which was good.