Training Log Archive: markgIn the 1 days ending Apr 12, 2018:
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Thursday Apr 12, 2018 #
12 PM
Running warm up/down 32:00 [3] 5.6 km (5:43 / km)
ahr:142 max:164 slept:6.0 shoes: Asics DynaFlyte
Easy jog down toward the NMA before back to South Oval for a dynamic warm up then to the gym.
Strength & Conditioning 45:00 [3]
New plyo exercise today: single leg hops. Left achilles was a little sore during. Could feel the extra session on Tue in my legs.
Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg
Chinups 3 x 4
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Hanging knee raises 2 x 8
Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg
Chinups 3 x 4
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Hanging knee raises 2 x 8
8 PM
Stretch & Massage 30:00 [0]
Good roll on the legs, glutes, hips, and calves. Right TFL and some groiny muscles are a bit tight on the right. Massaged around the achilles.