Training Log Archive: LottierunIn the 1 days ending Dec 5, 2022:
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| Mo |
Monday Dec 5, 2022 #
12 PM
Run (road) 59:09 [3] 8.47 mi (6:59 / mi)
slept:7.0 shoes: Nike 4% blue
moderate run on road, flat/gentle undulation. felt good and enjoyed the run.
6 PM
S&C 30:00 [3]
Strength programme 1:
1. missed as squat rack constantly in use for the whole time i was there
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 4kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 2 x 10 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k
1. missed as squat rack constantly in use for the whole time i was there
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 4kg
4. lunge walk med ball rotations 2 x 12 each side 5kg
5. ISO swiss ball hip hitch 2 x 3 x 5 sec
6. calf raises 2 x 10 each leg 43kg - Chris' new version seated soleus raises off step
Core: 3 x 45 secs
1. Arm cable pulls
2. Side plank arm lowers 1k
3. Seated Russian twists 3k