Wednesday, March 21, 2012

6km Recovery Pace Run + Strength Week 3 Day 2

Distance:6.01 km
Avg Pace:6:04 min/km
Elevation Gain:31 m
Avg HR:136 (74%)
Max HR:144 (78%)
Ran in the big, cushioned Nike Lunarflys as a strategy to try and let the feet and legs really get some recovery. Not a great shoe to run in. Actually haven't run in them since around this time last year probably.

PM: Strength

300m Jog warm up followed by - quick feet, high knees, butt kicks, kick throughs then;

2 x 30 mountain climbers
5 x 5+5 20kg KB snatches on the minute
2x10 reverse push ups (on rings)
4 x 4+4 Lunges (20kg KB)
3 x 10 Romanian Deadlifts (20kg KB)
50 Toe raises
50 Wipers
30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, v-ups, 2 x plank, left side plank, right side plank, hollow rock, sit ups
2 x 20 Calf raises (20kg KB)