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Training Log Archive: TommyH

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Cross Training: Level 12 5 4:15:00
  Strength & Conditioning - Gym (Stab/Flex-ability))6 3:45:00
  Running4 1:58:15 10.54 16.96 207
  Total9 9:58:15 10.54 16.96 207
  [1-5]9 9:47:31
averages - sleep:10

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Note

Rest from gym exercises

Note
slept:10.0

4 PM

Running 45:48 intensity: (5:28 @0) + (1:09 @1) + (7:22 @2) + (19:47 @3) + (12:02 @4) 9.66 km (4:44 / km) +164m 4:22 / km
ahr:146 max:172

2 x 20' [5']

Saturday Dec 2, 2017 #

8 AM

Running 36:27 intensity: (5:16 @0) + (1:12 @1) + (5:29 @2) + (21:48 @3) + (2:42 @4) 7.29 km (5:00 / km) +44m 4:51 / km
ahr:142 max:170

3 x 10' [3']

10 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [2]


three sets of:

20x hip pulses
40x hip alternate dips (20 per side)
40x hip alternate knee drops (20 rep side)
20x relaxed clams (10 per side)
10x squats for depth
20x single leg calf raises (10 per leg)

Friday Dec 1, 2017 #

Running 21:00 [2]
shoes: W Supernova Glide - Pink/Orang

3x5' running off 3' walk

Cross Training: Level 12 30:00 [2]

Strength & Conditioning - Gym (Stab/Flex-ability)) 10:00 [3]

10 x deadlifts @ 60kg
10 x deadlifts @ 70kg
3x8 deadlifts @ 80kg

Strength & Conditioning - Gym (Stab/Flex-ability)) 20:00 [3]


3 sets of:

20 x hip pulses
40 x hip alternate touches
40 x hip alternate drops
20 x relaxed legs 10 per side
10 squats for depth
20 x single leg calf raises 10 per leg

Thursday Nov 30, 2017 #

Running 15:00 [2]

3x3' [3' walk] steady

Cross Training: Level 12 45:00 [2]

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]


Three sets of:

20x hip pulses
40x hips alternate dips (20 per side)
40x hip leg drops (20 per side)
20x relaxed clams (10 per side)
10x squats for depth

10 x squats @ 40kg
10x squats @ 50kg
3x8 squats @ 60kg

Working on the technique recently in deadlifts RDLs and squats while the weight has been reduced

Wednesday Nov 29, 2017 #

7 AM

Cross Training: Level 12 1:00:00 [2]
(injured)

8 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

3 x bent over row @ 40kg
3 x dumbell chest press @ 2 x 17.5kg

Pull ups @ 6 - 6 - 4

Lost so much upper body strength

1 x 10 squats @ 40kg
3 x 8 squats @ 50kg

2 x 8 single leg RDL @ 40kg
1 x 8 single leg RDL @ 50kg

3 sets of:

10 glute bridge pulses
20 hip drops
20 knee side to side

20 relaxed clams

10 single leg calf raises

Tuesday Nov 28, 2017 #

Cross Training: Level 12 1:00:00 [2]
(injured)

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

3 sets of:

20 glute bridge pulses
40 hip drops
40 knee side to side

20 relaxed clams

10 squats for depth

10 double calf raises

1 x 10 suqats @ 40kg
1 x 10 squats @ 50kg
3 x 8 squats @ 60kg

1 x 10 DRL's @ 60kg
1 x 10 DRL's @ 80kg
3 x 8 RDL's @ 90kg

2 x 8 dumbell chest press @ 2 x 14kg
1 x 8 dubell bicept curp @ 2 x 10kg

Gave up and went home

Monday Nov 27, 2017 #

Cross Training: Level 12 1:00:00 [2]
(injured)

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]

3 sets of:

20 glute bridge pulses
40 hip drops
40 knee side to side

20 relaxed clams

10 squats for depth

10 single calf raises

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