Training Log Archive: markgIn the 7 days ending Mar 22, 2020:
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Friday Mar 20, 2020 #
12 PM
Running 29:30 [3] 5.6 km (5:16 / km) +150m 4:39 / km
shoes: Salomon Sense Ride
Jog from work around the ANBG. Nice day. Puffed hard up the hills.
Thursday Mar 19, 2020 #
12 PM
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4
Strength & Conditioning 45:00 [3]
shoes: NB Fresh Foam Zante v4
Back to the gym. Pretty easy weights but trying to find an intensity that makes my back and sore shoulder feel good instead of stiff. Being careful with form and erring on the side of bracing core too much rather than too little.
Back squat 4 x 5 @ 50kg
Parallel dip 4x 6
Deadlift 4 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated calf raise 4 x 5 @ 10kg
Bottom squats 4 x 8
VMO squats 4 x 5
Single leg RDL 4 x 5 @ 18kg
Suitcase carry 3 x 20kg
Back squat 4 x 5 @ 50kg
Parallel dip 4x 6
Deadlift 4 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated calf raise 4 x 5 @ 10kg
Bottom squats 4 x 8
VMO squats 4 x 5
Single leg RDL 4 x 5 @ 18kg
Suitcase carry 3 x 20kg
Wednesday Mar 18, 2020 #
12 PM
Running 25:00 [3] 4.5 km (5:33 / km)
shoes: Topo Ultrafly
Jog around the NMA from work.