Training Log Archive: ggIn the 1 days ending Dec 30, 2009:
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Wednesday Dec 30, 2009 #
Spinning warm up/down 12:00 [2]
Strength and conditioning 1:40:00 [1]
Normal warm up plyo hops, single leg squats and dynamic bar stuff
4*4 heavy half squats 90 - 100 - 100 - 105kg
4*6 *2 split squats 55kg
3*8*2 single leg dumbell deadlifts 10kg each hand
3*8 eccentric hamstring curls
3*10 fitball press up knee drives
3*12 fitball hamstring curls
4*4 heavy half squats 90 - 100 - 100 - 105kg
4*6 *2 split squats 55kg
3*8*2 single leg dumbell deadlifts 10kg each hand
3*8 eccentric hamstring curls
3*10 fitball press up knee drives
3*12 fitball hamstring curls
Note
managed 2 hours surveying in minging cold windy rain before gave up - done about 2/3 - 3/4 now
Road/track running 48:26 11.6 km (4:11 / km)
ahr:131 max:148 slept:8.5 shoes: Triumph 6
Another treadmill effort. Watched 2 eps of IT crowd during