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