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Training Log Archive: Shallot

In the 1 days ending Jul 29:

activity # timemileskm+m
  s&c2 1:20:00
  Running1 45:00 2.72(16:32) 4.38(10:16) 300
  Total3 2:05:00 2.72 4.38 300
  [1-5]2 1:45:00
averages - sleep:9

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2:05
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We

Wednesday Jul 29 #

10 AM

s&c 20:00 [0]

1 PM

Running 45:00 [1] 4.38 km (10:16 / km) +300m 7:39 / km

5 PM

s&c 1:00:00 [3]
slept:9.0

Warm up: mobility, thoracic stuff, walking lunges, shoulder press 10/8/6 reps all 10kg, inch worm, compass 1 leg squats

Then insanity style workout

3x 30s each + 1min power move/ 1min rest between sets

KB swing (8kg)
press ups
back lunge and step through (8kg)
MB snatch (6kg)
PM: plank walk

L+R side plank dips
L+R stork hold with MB (6kg)
PM: windscreens

Crunches
Sit ups (6kg)
Plank shoulder touch
RT's 8kg
PM bicycles

Cycle home, stretch and roll in the evening

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