Training Log Archive: LeakieIn the 1 days ending Jan 14, 2011:
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Friday Jan 14, 2011 #
Note
Felt a bit rubbishy and knackered. Didn't get to bed until too late and for some reason woke up and turned on the light at 4am :(
7 AM
Bike warm up/down 15:00 [1]
Gym 19:00 [3]
Rowing before S&C. 4*30sec on 30sec off, 1min rest. 4 sets
S&C 1:00:00 [2]
New w/u:
Monster walks, band squats, band twisting lunges. Press-ups, crunches, leg cross overs, scorpions. Knee squeeze walks, bum flicks & single leg drives.
3*8 dead-lift 25kg
3*6 press-up
3*8 broom handle squats practising technique
3*16 DB rows 9kg
3*8 DB flys 4kg
3*16 Palov(?) press
3*16 keiser push/pull
30sec side planks
Mobility and Roller
Monster walks, band squats, band twisting lunges. Press-ups, crunches, leg cross overs, scorpions. Knee squeeze walks, bum flicks & single leg drives.
3*8 dead-lift 25kg
3*6 press-up
3*8 broom handle squats practising technique
3*16 DB rows 9kg
3*8 DB flys 4kg
3*16 Palov(?) press
3*16 keiser push/pull
30sec side planks
Mobility and Roller
12 PM
Running 29:00 [3] 5.0 km (5:48 / km)
Feeling a bit tired but really wanted to fit this in so did it in my break. Need an early night so not doing ultra-sprint stuff this evening, going to chill, study and eat instead.