Oh my, I forgot about this journal for a bit !!!
Weekend was off, just with some EMS.
Monday, Feb. 28th, 2011
-
15min biking + 15min biking
-
30min run
Tuesday, March 1st, 2011
-
15min biking
-
10min warm up
-
few dynamic stretching and drills
(I have a new Tuesday/Thursday training partner/coach, suitable for SE stuff =))) Nice people…)
-
5 x 80m (w/trainers) low 11s all, walk back recoveries
5min rest -
5 x 60m (w/trainers) 8.4s almost all, walk back recoveries
5min rest -
1 x 200m strider (30secs), I did this just to help my partner run a 500 (I pulled him in the end).
Gym:
-
Leg press: 8 x 50, 8 x 70, 8 x 80, 2 x 90 kg
-
Bench press: 8 x 36, 8 x 46, 5 x 50 kg (spotter, thank goodness)
-
Seated Rows: 8 x 40, 8 x 45 kg
-
Lat. Pull Downs: 8 x 50, 5 x 55kg
-
Seated Front Press: 8 x 15, 8 x 26 kg
-
Swiss ball glute bridges: 3 x 12 reps
(abs here and there) -
15min biking
Wednesday, March. 2nd, 2011
-
10min warm up
-
long circuit
100+100+100+
100+200++100+100+
200++200++100+100+
100+200++100+100+
100+100+100 -
7 min cool down
Thursday, March 3rd, 2011
- 50min + 50min walking
off from running (raining, windy, very cold and it just didn’t work out in the schedule… )