Aug 9, 2011

Week 2.5: Slowly Slowly

Bloody slow cyclist!  Bloody slow runner – not too slow!

One week after my back gave out, I’m at my core + pylometrics exercises again. It’s not too great though. It’s hard work just to complete it.

But I’ll keep at it.

Just because I should.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 11-14 Aug
  • +1 to Core
  • +1 to Pylometrics 

Training Routines

Dates: 6-9 Aug

Core

3 Sets
  1. 12 X Lower abs
  2. 12 X Side to Side
  3. 12 X 5-sec one leg marches
  4. 12 X Crunches (Ball)
  5. 33 sec Bridges (Ball)
  6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

  1. 11 X Squat to Jumps
  2. 11 X One-Two Hops
  3. 11 X Spilt Squat Shuffle
  4. 11 X Mountain Climber
  5. 31 X Single Ankle hops
Others
  1. 10 X Shoots
  2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

  1. 10 X Squats (20 kg)
  2. 10 X Single-leg Squats
  3. 10 X Lunges
  4. 15 X Single Leg Calf Raises
  5. 10 X Push ups
  6. 5 X Shoulder Presses
  7. 10 X Rows

    Runs/Bicycle

    1. Run (2.4 km) 
      Timing: 22:00; Speed: 6.54 km/h
    2. Cycle: 24.1km
      Timing: 1:40 h; Ave Speed: 14.46 km/h

    KIV

    1. Slope Runs (3x 0.38 km)
    2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
    3. Single-leg Isometric Deadlifts
    4. Single-leg Isometric Squats
    5. Isometric Squats
    6. 10 X Inclined Inverted Rows


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