Training Log Archive: KrisIn the 1 days ending Mar 25, 2021:
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Thursday Mar 25, 2021 #
7 AM
Running 1:11:03 16.36 km (4:21 / km) +92m 4:13 / km
ahr:125 max:144 shoes: Blue Symm
5 PM
Running 31:49 7.15 km (4:27 / km) +60m 4:16 / km
ahr:113 max:139 shoes: Blue Float 2
Took a little bit of effort to get out, but ok once going.
Strength and Conditioning 50:00 [1]
ahr:76 max:136
Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10.
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.
4 x (Hip thrust @ 50, 50, 60, 60 x 12, 12, 5, 5)
3 x (Bench press / RDL @ 30, 35, 35 x 12, 8, 8)
3 x 40 bent leg calf raise @ 35
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.
4 x (Hip thrust @ 50, 50, 60, 60 x 12, 12, 5, 5)
3 x (Bench press / RDL @ 30, 35, 35 x 12, 8, 8)
3 x 40 bent leg calf raise @ 35