Training Log Archive: hkleafIn the 1 days ending Apr 8, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Apr 8, 2009 #
Running warm up/down (Indoor) 9:30 [1] 1.0 mi (9:30 / mi)
shoes: Brooks Glycerin 4
Easy warm up jog before PT exercises.
Stretching warm up/down 5:00 [0]
Strength (PT Exercises) 45:00 [3]
An abbreviated version.
Hamstring curls @70# (3x15)
Leg press @140# (3x15)
Back extensions (3x15)
Abductions @90# (3x30)
Adductions @110# (3x30)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps (3x15)
Hamstring curls @70# (3x15)
Leg press @140# (3x15)
Back extensions (3x15)
Abductions @90# (3x30)
Adductions @110# (3x30)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps (3x15)
Spinning 1:00:00 [2]
ahr:148 max:163 shoes: Forte CR310
Steady ride. 5min warm up, then a gradual build-up in resistance, alternating 5min of sitting vs. standing, keeping the HR between 75-80%, and a 5min cool down.