Training Log Archive: NatalieEBIn the 7 days ending Jan 19, 2014:
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Saturday Jan 18, 2014 #
Running hills (Grass) 30:00 [5]
10 minute jog
10 minutes of drills
break
6 x less steep hill, about 150m
break
4 x steep hills, about 150m again
5 minute jog
10 minutes of drills
break
6 x less steep hill, about 150m
break
4 x steep hills, about 150m again
5 minute jog
Running intervals (Athletics Tack) 9:00 [5] 1.08 km (8:20 / km)
3 sets of
6 x 60m as fast as possible, with 10s standing recovery
3 minutes between sets
6 x 60m as fast as possible, with 10s standing recovery
3 minutes between sets
S&C (Gym) 1:00:00 [2]
Plyometrics:
vertical and horizontal jumping, hopping, hopping and trying to keep form
*I need to avoid dropping my hips
Specific strength:
Slow step ups, step lowers, squats, one leg squats
keeping form - keeping hips even especially, and avoiding back arching
Core:
Greyhound and deadbugs
Glutes:
Clam
One leg stands:
With/without support, with/without eyes closed
Flexibility:
Mainly hamstring stretches
vertical and horizontal jumping, hopping, hopping and trying to keep form
*I need to avoid dropping my hips
Specific strength:
Slow step ups, step lowers, squats, one leg squats
keeping form - keeping hips even especially, and avoiding back arching
Core:
Greyhound and deadbugs
Glutes:
Clam
One leg stands:
With/without support, with/without eyes closed
Flexibility:
Mainly hamstring stretches
Thursday Jan 16, 2014 #
Running hills (Path) 35:00 [5] 4.5 km (7:47 / km)
5 minute jog
4 x 50s (70s recovery)
jog down
1 minute rest
4 x 50s (70s recovery)
short jog
4 x 50s (70s recovery)
jog down
1 minute rest
4 x 50s (70s recovery)
short jog
Tuesday Jan 14, 2014 #
Other/Cross Training (Rowing/Circuits) 44:00 [5]
5.5 x
4mins rowing
4mins various exercises
4mins rowing
4mins various exercises