Training Log Archive: Career MoveIn the 7 days ending Apr 22, 2018:
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Sunday Apr 22, 2018 #
Run t&f (Track endurance 1800) 1:10:00 [5]
ahr:141 max:176
20 min Wu
2 x (3 x 300) 3 min, 6 min
53, 57, 54
58, 54, 55
15 min cd
2 x (3 x 300) 3 min, 6 min
53, 57, 54
58, 54, 55
15 min cd
Saturday Apr 21, 2018 #
Walk 1:40:00 [3]
Friday Apr 20, 2018 #
S&C (Nigel 66.1kg) 1:10:00 [3]
rhr:42
March/skip + w 5kg overhead
Sprints w sled pull 20kg
Jumps
Med ball
Box squats 40kg?
Standing rotations 8ea side
Rdls 3 x 8 @ 60kg
Lying DB press 3 x 6 @15kg, 17.5, 17.5
Chin ups 5,4,2,2
GHR 2 x 8 2nd set w 8kg in
Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions
Sprints w sled pull 20kg
Jumps
Med ball
Box squats 40kg?
Standing rotations 8ea side
Rdls 3 x 8 @ 60kg
Lying DB press 3 x 6 @15kg, 17.5, 17.5
Chin ups 5,4,2,2
GHR 2 x 8 2nd set w 8kg in
Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions
Yoga/Mobility 20:00 [3]
Walk 1:40:00 [3]
Thursday Apr 19, 2018 #
Run t&f (T&F league Rd 1 Speed 600) 2:00:00 [5]
100m - 14.11
400m - 69.89
4 x 100m -
400m - 69.89
4 x 100m -
Wednesday Apr 18, 2018 #
Note
(rest day)
Tired and DOMS everywhere
Tuesday Apr 17, 2018 #
7 AM
S&C (Plank) 5:30 [3]
60 seconds plank climbs
30 seconds rest
50 seconds plank climbs
10 seconds plank hold
30 seconds rest
40 seconds plank climbs
20 seconds plank hold
30 seconds rest
30 seconds plank climbs
30 seconds plank hold
30 seconds rest
50 seconds plank climbs
10 seconds plank hold
30 seconds rest
40 seconds plank climbs
20 seconds plank hold
30 seconds rest
30 seconds plank climbs
30 seconds plank hold
8 AM
Run t&f (Track acceleration 480) 1:15:00 [3] 6.7 km (11:12 / km)
ahr:125 max:160
Warm up
4 x 20m (falling starts) 80
4 x 30m 3pt starts 120
3 x 40m flying starts 120
2 x 50m flying starts 100
1 x 60m flying start. 60
Cool down
4 x 20m (falling starts) 80
4 x 30m 3pt starts 120
3 x 40m flying starts 120
2 x 50m flying starts 100
1 x 60m flying start. 60
Cool down
5 PM
S&C (Nigel Wk 17) 1:15:00 [3]
Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @135kg, DL jumps @30kg, front squats @45kg + w 3sec pause @35kg, weighted press ups @6.25kg, rear elevated splits squats @20kg each hand + w 3sec pause @12kg, rows @20kg, hip thrusts @62.5kg and sliders.
Tired and not feeling too strong
Pistol squats 2 x 10
plyometrics
deadlifts @135kg, DL jumps @30kg, front squats @45kg + w 3sec pause @35kg, weighted press ups @6.25kg, rear elevated splits squats @20kg each hand + w 3sec pause @12kg, rows @20kg, hip thrusts @62.5kg and sliders.
Tired and not feeling too strong
Monday Apr 16, 2018 #
S&C (Plank) 5:30 [3]
15 seconds side plank on the right
15 seconds side plank on the left
15 seconds side plank on the right
15 seconds side plank on the left
Rest for 30 seconds
X 4
15 seconds side plank on the left
15 seconds side plank on the right
15 seconds side plank on the left
Rest for 30 seconds
X 4
Bike turbo 30:00 [3]