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Wednesday, June 20, 2012

7km Recovery Pace Run + Strength

http://connect.garmin.com/activity/190789479

Distance:7.02 km
Time:36:33
Avg Pace:5:13 min/km
Elevation Gain:74 m
Pretty good, slow, easy run. KT taped - no drama. Cold morning but bloody nice to be out there. 

Midday: Strength

Was reading Keith Livingston's book about Lydiard training systems and he talked about going heavy, rather than extended reps to target fast twitch fibres at the same time as being alactic. So off it was to the gym with a plan of doing heavier 5x5 work.

Deadlift (60-70-80-80-80)
Bench Press (50-50-50-50-50)
Single leg bridges 3x12
Pull ups (5-5-4)
Single leg descending squats 2x20
Hollow Rock Holds 3x30sec

Felt good to be lifting 80kg, it has been a while. Felt like I had a solid work out.