Training Log Archive: LottierunIn the 1 days ending Apr 22:
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| Mo |
Monday Apr 22 #
7 AM
S&C 25:00 [2]
slept:7.5
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest
Cycle - turbo trainer 30:00 [2]
Steady spin.
slept pretty well and felt ok energy wise. hip/leg still a little stiffer than it has been recently, so decided to not run today and repeat the 35 mins the next time before progressing if all ok. after doing the stretches and activation exercises and the bike this felt better.
coffee, banana and 2 digestive biscuits first thing. breakfast after the bike of 2 x shredded wheat with sultanas and pecan nuts.
slept pretty well and felt ok energy wise. hip/leg still a little stiffer than it has been recently, so decided to not run today and repeat the 35 mins the next time before progressing if all ok. after doing the stretches and activation exercises and the bike this felt better.
coffee, banana and 2 digestive biscuits first thing. breakfast after the bike of 2 x shredded wheat with sultanas and pecan nuts.
12 PM
Cross trainer (Cybex arc) 30:00 [2]
Decent effort 30 mins on the trainer, using arms as for running rather than holding the handles.
S&C 20:00 [3]
Box jumps 3 x 4 x 24”
Land mine rotations 3 x 12
Swiss ball alphabets 2 x 45”
Hamstring raise and hold 2 x 8 x 10”
4-point row 2 x 8 x 10kg
lunch afterwards - small capresi salad (mini mozzarella and 5 cherry tomatoes) then coucous with kale, tofu and hazelnuts.
Afternoon snacks - peanut butter and apple slices then some coconut yogurt with tropical dried fruit and nuts. Dinner was grilled asparagus, mushrooms and broccoli with 2 veggie sausages and bruschetta.
Land mine rotations 3 x 12
Swiss ball alphabets 2 x 45”
Hamstring raise and hold 2 x 8 x 10”
4-point row 2 x 8 x 10kg
lunch afterwards - small capresi salad (mini mozzarella and 5 cherry tomatoes) then coucous with kale, tofu and hazelnuts.
Afternoon snacks - peanut butter and apple slices then some coconut yogurt with tropical dried fruit and nuts. Dinner was grilled asparagus, mushrooms and broccoli with 2 veggie sausages and bruschetta.