Training Log Archive: JONBONESJONESIn the 1 days ending Nov 12, 2020:
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Thursday Nov 12, 2020 #
1 PM
Running 39:17 11.02 km (3:34 / km) +102m 3:24 / km
ahr:158 max:167
Steady run, quite hilly. Sluggish
S&C 2:00:00 [3]
Long and bloody hard S&C:
Drills
2*4*100m. Fastest: 12.75
Stair sprints into flat sprints: 8*1 step + 8*2 steps + 8*3 steps
Explosive strength circuit (2*10 reps 20kg):
Squat jump, box jump, calf jump, split jump, squat jump w/ butt-kicks, backwards jump (50kg), split jump on box
Drills
2*4*100m. Fastest: 12.75
Stair sprints into flat sprints: 8*1 step + 8*2 steps + 8*3 steps
Explosive strength circuit (2*10 reps 20kg):
Squat jump, box jump, calf jump, split jump, squat jump w/ butt-kicks, backwards jump (50kg), split jump on box