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Training Log Archive: Kris

In the 1 days ending Jul 27:

activity # timemileskm+mload
  Strength and Conditioning1 55:008.0
  Running1 51:00 7.28(7:00) 11.72(4:21) 7810.2
  Rehab1 15:00
  Total3 2:01:00 7.28 11.72 7818.2
  [1-5]2 1:46:00

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Mo

Monday Jul 27 #

12 PM

Running 51:00 [2] 11.72 km (4:21 / km) +78m 4:13 / km
ahr:154 max:174 shoes: Green More

More swim than run.
5 PM

Strength and Conditioning 55:00 intensity: (29:52 @1) + (25:00 @2) + (8 @3)
ahr:111 max:136

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Cha cha's
3 x 5 Squat and press (12 kg)

4 x 10 Back squat (32 kg)

4 x 15 Supported T row
4 x 15 Band frontal raise

4 x 15 Supported hamstring curl

4 x 10 Hollow rock knee to elbow
4 x 10 e/s Banded woodchop
9 PM

Rehab 15:00 [0]

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