Training Log Archive: CharlWardIn the 1 days ending Jan 19, 2018:
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Friday Jan 19, 2018 #
Note
rhr:36 slept:9.0
11 AM
Running 41:11 8.58 km (4:48 / km) +102m 4:32 / km
ahr:132 max:152
Catching up on the Tenerife highlights.
12 PM
Strength and Conditioning 50:00 [1]
SE phase 2 - 3x10 @ 72.5%
Warm up (3x10)
Band pull back
Horizontal band pull back
5kg plate lo-hi
Single leg touch down
Bounds
Overhead squat
Groiners
Leg swings
Main
Overhead lunge
10kg single arm row
45kg squat
17.5kg military press
2x5kg step up
Pull ups (5)
Core
3x1min plank
3x10 alternating dead bugs
3x10 R side plank with leg raise
3x10 L side plank with leg raise
3x10 leg raises
Warm up (3x10)
Band pull back
Horizontal band pull back
5kg plate lo-hi
Single leg touch down
Bounds
Overhead squat
Groiners
Leg swings
Main
Overhead lunge
10kg single arm row
45kg squat
17.5kg military press
2x5kg step up
Pull ups (5)
Core
3x1min plank
3x10 alternating dead bugs
3x10 R side plank with leg raise
3x10 L side plank with leg raise
3x10 leg raises
1 PM
Running 5:26 0.98 km (5:31 / km) +37m 4:39 / km
ahr:126 max:144
Back via Alyssum to check out the cake.