Training Log Archive: RalphIn the 7 days ending Dec 27, 2009:
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Friday Dec 25, 2009 #
Note
(sick)
so ill
Wednesday Dec 23, 2009 #
Run 42:00 [3] 9.38 km (4:29 / km)
ahr:171 max:187 shoes: Asics - Nimbus 10
Still not feeling fantastic but felt I should get out. Ice and snow about.
Monday Dec 21, 2009 #
Run 38:25 [4] 9.61 km (4:00 / km)
ahr:181 max:194 shoes: Asics
Good quick run out to the boat house and back. In the snow. Very nice. Bit icy though. Good to be back on the flat.
I think I might be a little bit ill. BUT NOT THAT ILL.
I think I might be a little bit ill. BUT NOT THAT ILL.
Gym 1:45:00 [2]
With the rowers. Good session.
4x8 - Full back squats (no box) 60kg - good technique
4x12 - DB Lunge 20kg
4x12 - Calf raises + Zig Zags
4x12 - Reverse Hypers 10kg
4x8 - SB Roll outs with some low round squishy thing
Upper body circuits
2x6 - Half Squats 90kg
4x8 - Full back squats (no box) 60kg - good technique
4x12 - DB Lunge 20kg
4x12 - Calf raises + Zig Zags
4x12 - Reverse Hypers 10kg
4x8 - SB Roll outs with some low round squishy thing
Upper body circuits
2x6 - Half Squats 90kg