Saturday, Feb. 19th, 2011
-
15min biking
-
15min warm up
-
10min dynamic stretching
-
5min static stretching
-
abs
-
4 x 20m A skips
-
4 x 20m B skips
-
2 x 20m running B skips
-
5 x 50+m scissor kicks
-
2 x 60m strides
(I’m having shin splits… this session was not pleasant, but I didn’t want to leave without something more intense, so I continued, always in trainers) :
-
2 x 30m accelerations
-
3 x 60m accelerations
(enough…)
Gym:
This is the day (Saturday) when I can do all the “forbidden exercises” (the trainer that is there on Tues. and Thurs. won’t let me do olympic lifts, because, as he says, even though I know the technique, others would want to copy me, and they would end up injuring themselves… oh puleaseeee couldn’t this happen anywhere on earth, and on any occasion?) Anyway… Saturday’s trainer is way more cool.
My back was not feeling well again , so I took it wayyyy tooooo easy with these exercises:
-
Hang cleans: warm up with bar: 8x16kg, then: 4 x 26kg, 4 x 30kg
-
Deadlifts: (deadlifting feels great regarding my nowadays-problematic back, but I have trouble with the bringing-down part, and I can’t drop it in that gym, as the floor is not what it should be…ughhh… so I have an overall problem with this exercise): 5 x 30kg, 5 x 36kg (this is way too light for me, but…)
-
Tricep pulldowns: 8 x 20kg, 8 x 30kg, 8 x 35kg
-
Chin downs: 8 x 45kg, 8 x 50kg, 8 x 55kg
-
Leg press: 8 x 60kg, 8 x 70kg, (these felt much much better and easier on the back than on Tuesday, so maybe it’s just an issue of overall strength balance. I’ll see
) -
Swiss ball glute raises: 4 x 12 reps
-
Swills ball glute raises/one leg at a time: 4 x 6 reps for each leg
-
Abs
-
15min biking
Sunday, Feb. 20th, 2011
Off from running
EMS
- 20min explosive strength on hamstrings
- 2 x 20min relaxing massage on calves
Monday, Feb. 21st, 2011
-
15min running (everything on grass park today, and shins felt great)
-
tempo:
5 x 100m (walk 50m recoveries)
8 x 200m (walk 100m recoveries)
5 x 100m (walk 50m recoveries)
(total 2600m)
- 10min jog
Not sure how to handle my shin issue on the track for the time being, but I’ll try to stretch the calves as much as possible (they are tighter than usual, perhaps from too much sitting here in Milan, as I find myself doing more work in my room. Which makes me think whether or not I should do doubles - even a short warm up in the morning).