Training Log Archive: CharlWardIn the 1 days ending Oct 18, 2017:
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Wednesday Oct 18, 2017 #
Note
rhr:32 slept:8.5
12 PM
Running 3:59 [2] 0.78 km (5:05 / km) +27m 4:21 / km
To Goodwin
1 PM
Strength and Conditioning 45:00 [1]
3x10
Band pull back
Horizontal band pull back
3x10
5kg plate hi-lo (L&R)
Single leg touch down
3x10
15kg military press
24in box jumps
20kg bent over row
12in single leg box jumps (L&R)
4x10 squats @ 30, 40, 45, 50
4x10 RDL @ 30, 40, 50, 50
3x10
hanging knee tucks
8kg ball-wall throw
Band pull back
Horizontal band pull back
3x10
5kg plate hi-lo (L&R)
Single leg touch down
3x10
15kg military press
24in box jumps
20kg bent over row
12in single leg box jumps (L&R)
4x10 squats @ 30, 40, 45, 50
4x10 RDL @ 30, 40, 50, 50
3x10
hanging knee tucks
8kg ball-wall throw
Running 4:01 [2] 0.78 km (5:08 / km) +16m 4:39 / km
To Hicks
5 PM
Running 40:13 7.59 km (5:18 / km) +193m 4:42 / km
ahr:130 max:150
Super duper easy. Much needed.
Cold and dark by the end.
Cold and dark by the end.