Training Log Archive: Career MoveIn the 7 days ending Jan 6, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jan 6, 2019 #
Run 1:15:00 [3] 7.5 mi (10:00 / mi)
Sheoak falls and great ocean Rd
Walk 1:15:00 [3] 4.0 mi (18:45 / mi)
Elizabeth lake.
Saturday Jan 5, 2019 #
Run 1:15:00 [3] 5.0 mi (15:00 / mi)
Trail run Cumberland river
Friday Jan 4, 2019 #
Walk 1:00:00 [3] 3.0 mi (20:00 / mi)
Thursday Jan 3, 2019 #
Walk 4:00:00 [3] 10.0 mi (24:00 / mi)
Lysterfield Lake Park.
Wednesday Jan 2, 2019 #
Run hills 55:00 [4] 6.0 km (9:10 / km)
10 min jog
7 x (1min @ 5min/k, 12% incline, 4min rec)
10 min jog
7 x (1min @ 5min/k, 12% incline, 4min rec)
10 min jog
Tuesday Jan 1, 2019 #
Note
(rest day)
Monday Dec 31, 2018 #
Run tempo 24:31 [4] 3.0 mi (8:10 / mi)
8:21, 8:18, 7:52
Walk warm up/down 20:00 [1] 1.88 km (10:38 / km)
S&C 45:00 [3]
Front squats:Wu 5@40 then 3 x 5 @ 52.5kg
One arm dB press: 3 x 8 @ 17.5
Squat jumps @10kg: 3 x 5
Deadlifts: Wu 5 @ 80kg then 4 x 5 @ 95kg
One arm row @ 20kg: 3 x 8
Lateral squat hold w anti rotation press: 2 x 8
Cable face pulls: 2 x 12
One arm dB press: 3 x 8 @ 17.5
Squat jumps @10kg: 3 x 5
Deadlifts: Wu 5 @ 80kg then 4 x 5 @ 95kg
One arm row @ 20kg: 3 x 8
Lateral squat hold w anti rotation press: 2 x 8
Cable face pulls: 2 x 12