AM training
15 min bike- easy pace- HR 135-125bpm
+(rest 3 min anterior hip stretch, death stretch 90s/side)
30s double unders
rest 30s x 10 sets
+(rest 3 min)
15 min bike-same
rest 5 min x 2
PM training
5 min dynamic hip warmup(leg swings/iron crosses etc)
+
30s run, HR below 145
30s brisk walk x 10
rest 4 min x 3
+
10 min static stretching hamstrings/ant hip/low back/calves
15 min bike- easy pace- HR 135-125bpm
+(rest 3 min anterior hip stretch, death stretch 90s/side)
30s double unders
rest 30s x 10 sets
+(rest 3 min)
15 min bike-same
rest 5 min x 2
PM training
5 min dynamic hip warmup(leg swings/iron crosses etc)
+
30s run, HR below 145
30s brisk walk x 10
rest 4 min x 3
+
10 min static stretching hamstrings/ant hip/low back/calves
All DU unbroken for both sets
ReplyDelete1st 7:30 (2:30)
2nd 7:40 (2:40)
-5min for rest
all HR kept in their respective ranges for both training sessions. felt really good yesterday. well rested and not very fatiguing good conditioning day.