Training Log Archive: BPIn the 7 days ending Jan 12, 2019:
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Saturday Jan 12, 2019 #
Spin warm up/down 10:00 [1] 4.1 km (2:26 / km)
Get the legs moving.
Soccer 1:15:00 6.1 km (12:18 / km)
ahr:128
More 5 a side pick up soccer.
Friday Jan 11, 2019 #
Jogging warm up/down (skill mill) 14:30 [2] 2.0 km (7:15 / km)
ahr:124
Warming up walk to jog then 5x100m strides (6:30 per mile pace) with 1:30 walk recovery.
Strength 35:00 [2]
ahr:103
Dynamic stretching then:
WWO3 "Total body": 30 secs between supersets
Back squats 65# 3x8
bent over row 45#3x8
Trap bar deadlift 95# 3x8
Db shoulder press 17.5# 2x3x8
Suitcase walk 50m 2x40# x4
Front plank hold 3 min x1
WWO3 "Total body": 30 secs between supersets
Back squats 65# 3x8
bent over row 45#3x8
Trap bar deadlift 95# 3x8
Db shoulder press 17.5# 2x3x8
Suitcase walk 50m 2x40# x4
Front plank hold 3 min x1
Thursday Jan 10, 2019 #
Jogging (treadmill) 35:00 5.0 km (7:00 / km) +90m 6:25 / km
ahr:131
6 warm up then 12x1 alt run/walk and 5 cool down.
Wednesday Jan 9, 2019 #
Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)
ABCs and dynamic stretching. 4x40m build ups
Strength 30:00 [2]
WWO2 "Pull" muscles day (30sec recovery)
BB Rom. deadlift 6-# 3x12
Seated row cable 27.5# 3x12
Leg curl 30# 3x15
Rear delt (cable) 50# 3x15
Glut bridges (25#) alt with clamshells (blue band) 3x15
Side bridges 2x45sec
BB Rom. deadlift 6-# 3x12
Seated row cable 27.5# 3x12
Leg curl 30# 3x15
Rear delt (cable) 50# 3x15
Glut bridges (25#) alt with clamshells (blue band) 3x15
Side bridges 2x45sec
Walking warm up/down (skill mill) 18:15 [1] 2.5 km (7:18 / km)
ahr:110
Had time to spare before work meeting.
Tuesday Jan 8, 2019 #
Jogging warm up/down (Skill mill) 15:00 [2] 2.0 km (7:30 / km)
3 warm up then 6x30sec strides and 1:30 recovery.
Strength 32:00 [2]
Dynamic stretching then:
WWO1 "Push" muscles day (increasing intensity from last week; 30sec recovery within and between supersets)
Goblet squat 30# 3x12
DB incline bench press 2x20# 3x12
Leg press 110# 3x15
Push ups elevated legs 3x15
Prone Is and Ys 3x15
Prone angels and band ext rotations 3x15
WWO1 "Push" muscles day (increasing intensity from last week; 30sec recovery within and between supersets)
Goblet squat 30# 3x12
DB incline bench press 2x20# 3x12
Leg press 110# 3x15
Push ups elevated legs 3x15
Prone Is and Ys 3x15
Prone angels and band ext rotations 3x15
Monday Jan 7, 2019 #
Elliptical warm up/down (Zero runner) 30:20 [1] 5.2 km (5:50 / km)
ahr:102
Recovery effort
Sunday Jan 6, 2019 #
Soccer 1:00:00 5.0 km (12:00 / km)
ahr:134
Indoor 5 a side.