Training Log Archive: SiobhanIn the 7 days ending Jun 18, 2016:
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Friday Jun 17, 2016 #
Running 18:53 [3] 3.37 km (5:36 / km) +31m 5:21 / km
shoes: NB Tech ride
Wednesday Jun 15, 2016 #
Running 19:07 [3] 3.32 km (5:45 / km) +32m 5:30 / km
shoes: NB Tech ride
Tuesday Jun 14, 2016 #
Weight Training 45:00 [3]
Planks - roughly 4 mins all up? (4 x approx. 1 min in different plank variations each 15 seconds)
3 sets 20 back squats (10 wide, 10 narrow) with 20kg power bag
3 sets 10 deadlifts with 20kg powerbag
3 sets 12 lunges each leg with 2x 8kg dumbbells
3 sets 30 modified clams each side
3 sets 12 hip raises with 1 x 8kg DB on hips
3 sets 10 calf raises
3 sets 12 push ups (12 full, 9 full, 9 full)
3 sets 20ish seated rows with bands
3 sets 10 bent over rows (1 sets 2 x 8kg DBs, next 2 sets 2 x 6kg DBs)
3 sets 12 bicep curls 6kg DBs
3 sets 12 tricep kickbacks 4kg DBs
3 sets 6 Cactus press 2kg dumbbells
3 sets 20 back squats (10 wide, 10 narrow) with 20kg power bag
3 sets 10 deadlifts with 20kg powerbag
3 sets 12 lunges each leg with 2x 8kg dumbbells
3 sets 30 modified clams each side
3 sets 12 hip raises with 1 x 8kg DB on hips
3 sets 10 calf raises
3 sets 12 push ups (12 full, 9 full, 9 full)
3 sets 20ish seated rows with bands
3 sets 10 bent over rows (1 sets 2 x 8kg DBs, next 2 sets 2 x 6kg DBs)
3 sets 12 bicep curls 6kg DBs
3 sets 12 tricep kickbacks 4kg DBs
3 sets 6 Cactus press 2kg dumbbells
Raqs Sharqi / Fusion (Teaching) 50:00 [1]
Monday Jun 13, 2016 #
Running 19:07 [3] 3.28 km (5:50 / km) +8m 5:45 / km
shoes: NB Tech ride
Not too sure if this distance is correct. Legs felt okay, left leg a bit funny up on anterior part of shin a wee bit below the knee. Left heel also nervy when stretching after.