Training Log Archive: LottierunIn the 1 days ending Dec 12, 2022:
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| Mo |
Monday Dec 12, 2022 #
7 AM
Run (grass/trail) 20:00 [2] 2.14 mi (9:21 / mi)
slept:7.7 shoes: Nike Pegasus grey
easy run to/from the gym - snow so took it very steady round corners or anywhere it looked slippy. freezing so muscles didn't want to work.
S&C 40:00 [3]
Strength programme 1:
1. squat 3 x 8 40kg with 5 pogos after each set
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 6kg
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 3 x 8 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. squat 3 x 8 40kg with 5 pogos after each set
2. bar step up and control - 2 x 12 each side 15kg
3. kettle bell overhead lunge walks x 12 6kg
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 3 x 8 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
12 PM
Run (grass/trail) 49:05 [2] 5.81 mi (8:27 / mi)
shoes: OnCloud Cloudultra Green
easy run through snow, so was working harder than usual on the ground and in the cold. again slow where it could be slippery. diagonals near the end of the run, hard to get legs going!