Training Log Archive: LottierunIn the 1 days ending May 24, 2022:
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Tuesday May 24, 2022 #
7 AM
Stretching 20:00 [1]
Seated twist, down dog, hand stand, thoracic stretches, hip flexor stretch, hamstring stretches, wall clock, hero twist, extended triangle, windmills, glute stretches, lower back stretch, wood chop
12 PM
Run 1:00:00 [3] 13.59 km (4:25 / km) +272m 4:01 / km
slept:7.5 shoes: Nike W Zoom Tempo
Treadmill moderate run. First 15 mins gradually getting up to pace then steady at 13.8km/h all at 2% gradient. Felt strong.
5 PM
S&C 55:00 [3]
Strength 2 programme:
1. Single leg press 4x8 each leg 27kg
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs
1. Single leg press 4x8 each leg 27kg
2. Split squat 2 x 8 each leg 15kg
3. Alternate forward lunge 3 x 8 each side 15kg
4. Lunge walk med ball 3 x 12 3kg
5. Swiss ball hamstring curl 3 x 6 each leg
4. Swiss ball ISO hitch 3 x 4 x 5 secs
5. ISO calf press 3 x 4 x 5 secs 81kg
Core
4. Side plank rotations 3 x 45 secs each side
5. Kneeling front plank wax on/off 3 x 45 secs
6. Press up with single arm weighted row 2kg 3 x 45 secs