Training Log Archive: markgIn the 1 days ending Jun 12, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Tu |
Tuesday Jun 12, 2018 #
12 PM
Running tempo 50:30 [4] 9.6 km (5:16 / km) +240m 4:41 / km
ahr:150 max:172 slept:7.25 shoes: Asics DS Trainer 19
Tempo hilly run around Botanic Gardens, up and back on the ALJ Memorial trail, bounding at the NBG, then a couple of tempo5km pace surges back to the office. Wasn't enthused before I went but got into it okay. Would prefer not to have heel niggle. Have made some good progress with the bounding. This hill is now too short and I'm hitting the flat at the top, about 60m in 40 double strides.
Hill bounding 40 double strides
Hill bounding 40 double strides
8 PM
Strength & Conditioning (Core) 30:00 [3]
Bent side leg raise 3 x 2:30
Side planks 3 x 55s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 30s
Side planks 3 x 55s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 30s