Training Log Archive: TommyHIn the 7 days ending Dec 3, 2017:
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Sunday Dec 3, 2017 #
Note
Note
slept:10.0
Running 45:48 9.66 km (4:44 / km) +164m 4:22 / km
ahr:146 max:172
Saturday Dec 2, 2017 #
Running 36:27 7.29 km (5:00 / km) +44m 4:51 / km
ahr:142 max:170
Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [2]
three sets of:
20x hip pulses
40x hip alternate dips (20 per side)
40x hip alternate knee drops (20 rep side)
20x relaxed clams (10 per side)
10x squats for depth
20x single leg calf raises (10 per leg)
Friday Dec 1, 2017 #
Running 21:00 [2]
shoes: #1 W Supernova Glide - Pink/Or
Cross Training: Level 12 30:00 [2]
Strength & Conditioning - Gym (Stab/Flex-ability)) 10:00 [3]
10 x deadlifts @ 70kg
3x8 deadlifts @ 80kg
Strength & Conditioning - Gym (Stab/Flex-ability)) 20:00 [3]
3 sets of:
20 x hip pulses
40 x hip alternate touches
40 x hip alternate drops
20 x relaxed legs 10 per side
10 squats for depth
20 x single leg calf raises 10 per leg
Thursday Nov 30, 2017 #
Running 15:00 [2]
Cross Training: Level 12 45:00 [2]
Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]
Three sets of:
20x hip pulses
40x hips alternate dips (20 per side)
40x hip leg drops (20 per side)
20x relaxed clams (10 per side)
10x squats for depth
10 x squats @ 40kg
10x squats @ 50kg
3x8 squats @ 60kg
Working on the technique recently in deadlifts RDLs and squats while the weight has been reduced
Wednesday Nov 29, 2017 #
Cross Training: Level 12 1:00:00 [2]
(injured)
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
3 x dumbell chest press @ 2 x 17.5kg
Pull ups @ 6 - 6 - 4
Lost so much upper body strength
1 x 10 squats @ 40kg
3 x 8 squats @ 50kg
2 x 8 single leg RDL @ 40kg
1 x 8 single leg RDL @ 50kg
3 sets of:
10 glute bridge pulses
20 hip drops
20 knee side to side
20 relaxed clams
10 single leg calf raises
Tuesday Nov 28, 2017 #
Cross Training: Level 12 1:00:00 [2]
(injured)
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
20 glute bridge pulses
40 hip drops
40 knee side to side
20 relaxed clams
10 squats for depth
10 double calf raises
1 x 10 suqats @ 40kg
1 x 10 squats @ 50kg
3 x 8 squats @ 60kg
1 x 10 DRL's @ 60kg
1 x 10 DRL's @ 80kg
3 x 8 RDL's @ 90kg
2 x 8 dumbell chest press @ 2 x 14kg
1 x 8 dubell bicept curp @ 2 x 10kg
Gave up and went home
Monday Nov 27, 2017 #
Cross Training: Level 12 1:00:00 [2]
(injured)
Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]
20 glute bridge pulses
40 hip drops
40 knee side to side
20 relaxed clams
10 squats for depth
10 single calf raises