Strength and Conditioning 1:00:00 [0]
Warm Up
3x Hip Flexor Exercise
10+10 Monster Band Walks
6+6 SL Box Squat
2 Lengths Walking Lunge
10 Goblet Squats (6kg)
10 TRX Rows
2 Lengths Spiderman Crawls
Broomstick Exercises + 10 Overhead Squats with broom
Agility Ladder
2x 1 in each
2x 2 in each (high knees)
2x Hopscotch
2x Lateral
4x Icky Shuffle
4x Reverse Icky Shuffle
Plyometrics
9x Tuck Jumps
12x Split Squat Jump in Place
6x Babby Hurdle to Broad Jump
3x(3x4) Babby, Long Hurdles
10x Lateral Dots Track
Strength
3x8 Overhead Squat (25kg, 27.5kg, 30kg)
3x8 Overhead Press (22.5kg, 25kg, 25kg)
3x8 Reverse Lunges (30kg, 35kg, 40kg)
3x6 TRX Row (feet on box)
3x6 Mini Roller
Stretch and Roll
Run 15:42 [3] 2.96 km (5:18 / km) +60m 4:49 / km
ahr:148 max:160
Jog to DVC to meet up with Jackery for a run.
Run 1:05:54 [4] 9.9 km (6:39 / km) +485m 5:21 / km
ahr:160 max:189
Dreamt up a loop on the Seat with some gratuitous hill climb and descents. From DVC to Pollock roundabout, then to the col between Salisbury Crags and Arthur's Seat and up the long diagonal path to the West of the summit. From there, to the top, before coming down off on the Southern steep zig-zag path back to the col. Up round the top of Salisbury Crags, descending down and around St Margarets Loch onto Queens Drive for a short way, then cutting up the steep path onto Whinny Hill. From there, back up to the top of the Seat again, before heading down the valley towards the loch. At the end of the cliffs, turned left onto Queens Drive, and ran around the bottom of the Crags, up the steps towards the polis station, then back to DVC.
Gave Jack a right drubbing, poor bugger was knackered.
Run 14:58 [3] 2.96 km (5:03 / km) +42m 4:43 / km
ahr:145 max:157
Jog back home from DVC