Week 5: O.O Good Run

Shaved 1 minute off my running time. Very cool.

Didn’t manage to Bike because of timing, and Pylo (Others) wasn’t done because of my aching feet. :(

Training Schedule

Dates: 30 Aug-1 Sep

Routine (Aug)	30	31	1
Pylo (Std)		Yes – D
Pylo (Others)			Yes
Core	1/2 – D	1/2 – D
Wght (Front)		Yes – D
Wght (Back)	Yes – D
Run			21:00 (19:55) – D
Bike			X 3

Next Goals

Dates: 3-5 Sep 

• +10 Shrugs (26 X 2 kg) to Back
• +1 to Core
• +1 to Inverted Rows

Training Routines

Core

3 Sets

1. 14 X Lower abs
2. 14 X Side to Side
3. 14 X one leg marches
4. 14 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

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

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 11 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows