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Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Strength & Conditioning4 2:25:00
  Running2 1:09:00 8.64(7:59) 13.9(4:58) 100
  Total5 3:34:00 8.64 13.9 100
«
1:34
0:00
ThFrSaSuMoTuWe

Tuesday Nov 13 #

1 PM

Strength & Conditioning 1:00:00 [3]

Deadlift 4 x 5 @ 62.5kg ↑
Chin-ups 3 x 5
Squat 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 33kg
Single leg calf press 3 x 8 @ 60kg

Sunday Nov 11 #

8 PM

Strength & Conditioning (Core) 30:00 [3]

Side plank 3 x 45s
McGill crunches 3 x 8 w/5s hold
Bird-dogs 3 x 30s
Single leg calf raise 3 x 12 mixed partial reps

Friday Nov 9 #

12 PM

Running 39:00 [3] 7.9 km (4:56 / km) +60m 4:45 / km
ahr:151 max:169 shoes: Asics DynaFlyte

Short jog with James and Alan from the Industry Group then via the gym for strength. Heel shitty.

Strength & Conditioning 25:00 [3]

Deadlift 4 x 5 @ 60kg
Squat 4 x 5 @ 60kg
Seated calf raise 3 x 8 @ 30kg (dbl leg)
8 PM

Strength & Conditioning (Core) 30:00 [3]

Side plank 3 x 45s
Pot stirring 3 x 6 rotations
Glute-med wall ball hold 3 x 30s

Thursday Nov 8 #

12 PM

Running 30:00 [3] 6.0 km (5:00 / km) +40m 4:50 / km
ahr:145 shoes: Asics DynaFlyte

Lunchtime lap looping NMA lakefront, loping lazily to Acton launch location, later locating lone self at work.

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