Training Log Archive: LottierunIn the 1 days ending Dec 14, 2022:
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Wednesday Dec 14, 2022 #
7 AM
Run (treadmill) 20:00 [2] 2.48 mi (8:04 / mi)
slept:7.0 shoes: Nike W Zoom Tempo
easy on on treadmill 3% gradient.
S&C 30:00 [3]
Programme 2:
1. Squat/pogo jump set - 3 sets of 8 x 45kg squat and 5 pogos
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise -didn't do as very sore/tight calves
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
1. Squat/pogo jump set - 3 sets of 8 x 45kg squat and 5 pogos
2. Split squat/single leg box jump set - 3 x 8 x 30kg (each leg) and 8 single leg box jumps
3. Overhead press switch and pause- 3 x 6 each leg 5kg plate
4. Swiss ball leg curl - 3 x 6 each leg
5. Calf raise -didn't do as very sore/tight calves
Core: 3 sets of 45 secs of
4. Plank rotations
5. Kneeling front plank wax on/off
6. switched this out for 2 new exercises from chris to target odd left should muscle
7 PM
Run (Treadmill ) 40:00 [3] 4.91 mi (8:09 / mi)
shoes: Nike W Zoom Tempo
Easy run on treadmill. Still icy out. Tired after work but felt better afterwards. Legs a little bruised from massage last night