Training Log Archive: KrisIn the 1 days ending Dec 19, 2017:
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Tuesday Dec 19, 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, 70, 70, 70
DB bent over row x 10 - 9, 9, 9, 9
Straight Leg Deadlift x 5 - 50, 50, 50, 50
DB Shoulder Press x 10 - 9, 9, 9, 9
{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
Back Squat x 5 - 50, 70, 70, 70
DB bent over row x 10 - 9, 9, 9, 9
Straight Leg Deadlift x 5 - 50, 50, 50, 50
DB Shoulder Press x 10 - 9, 9, 9, 9
{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
5 PM
Running 30:51 6.15 km (5:01 / km) +20m 4:56 / km
ahr:115 max:150
Running 28:12 6.36 km (4:26 / km)
ahr:159 max:183
Track closed for the next 18 months so group has moved onto the roads. 12 x ~500m with about 60s recovery, running as a parlauf. Hard session as me and Jamie were starting together and this made it difficult not to race.
7 PM
Running 34:20 6.42 km (5:21 / km) +89m 5:00 / km
ahr:121 max:139