Training Log Archive: KrisIn the 1 days ending Dec 12, 2017:
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Tuesday Dec 12, 2017 #
6 AM
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 45:00 [1]
Bar warm up.
Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10
Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 10, 10, 10, 10
{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R 4kg, 10 x SL box jumps L+R} x2
Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10
Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 10, 10, 10, 10
{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R 4kg, 10 x SL box jumps L+R} x2
5 PM
Running 41:04 7.4 km (5:33 / km) +66m 5:19 / km
ahr:112 max:137
Running 25:59 6.75 km (3:51 / km)
ahr:161 max:181
1600, 400, 1200, 400, 800, 400, 1600 (1 Mon)
4.58, 69, 3.35, 67, 2.18, 65, 4.55
Last time on the track as it is shutting for renovation. White track but wasn't to bad for grip to stay with but started to get slippy in place towards the end. Struggled to get my legs going again. I don't know if this is due to the strength in the morning or just generally getting back into the swing of things. I don't really want to move strength as I like having Monday as a proper rest day..
4.58, 69, 3.35, 67, 2.18, 65, 4.55
Last time on the track as it is shutting for renovation. White track but wasn't to bad for grip to stay with but started to get slippy in place towards the end. Struggled to get my legs going again. I don't know if this is due to the strength in the morning or just generally getting back into the swing of things. I don't really want to move strength as I like having Monday as a proper rest day..
Running 26:38 5.15 km (5:11 / km) +34m 5:00 / km
ahr:120 max:142