ES.W3/9 E.60MIN/W.ChBk

E/60:00.0MIN 14756M 24.0M 02:01.9AVG 193WT
TE4.0 151AHR UT1/80% 157MHR 835KCAL
24/147/2:01.9, 24/ 149/2:01.9, 24/152/2:01.9, 24/154/2:02.0, 24/155/2:01.9

W/CHEST.BACK
bench press 80k
incline press 70k
dual axis lat pulldown 95k
cable seated row [15th?]
abs and stretches

note: last sesh of the season

ES.W3/9 E.30MIN/R.5K/W.LgSh

E/30:00.0MIN 7507M 24.0R 01:59.8AVG 203WT
TE3.3 146AHR UT1/78% 154MHR 370KCAL
24/140/1:59.9, 24/147/1:59.8, 24/149/1:59.9, 24/152/1:59.8, 24/154/1:59.8

R/28:40MIN 5000M 10.5KPH
TE2.0 130AHR UT2/69% 134MHR 283KCAL

W/LEGS.SHOULDERS
smith mach squat 88k
legs ext 86k
calf rot 167k
dual axis shoulder press 50k
db shoulder flyes 2×15k

note: recovery training

ES.W2/9 E.HM

E/83:03.6MIN 21097M 24.0R 01:58.1AVG 212WT
TE5.0 164AHR AT/87% 183MHR 1318KCAL
25/156/1:58.8, 24/164/1:58.4, 24/170/1:58.4, 24/175/1:57.8, 25/182/1:52.8

note: four 5k splits and last 1097M, negative splits, pretty comfortable, PB by over minute

ES.W2/9 E.6k/R.5k/W.BsTs

E/22:27.3MIN 6000M 26.2R 01:52.2AVG 247WT
TE3.6 165AHR TR/88% 183MHR 342KCAL
28/161/1:53.3, 26/172/1:52.6, 26/177/1:52.5, 26/182/1:49.9

R/30:00MIN 5000M L10.0
TE2.4 137AHR UT1/73% 143MHR 319KCAL

W/BICEPS.TRICEPS
bb biceps curl 2×17.5k
db reverse biceps curl 32.5k
db triceps ext 32.5k
machine trcips ext 86k
abs and stretches

note: 6k PB without speed work, extended endurance helps a lot, between 2.5k and 4k run HR dropped from 142bpm to 132bpm

ES.W2/9 E.60MIN/W.Bk

E/60:00.0MIN 14756M 22.0R 02:01.9AVG 193WT
TE4.0 150AHR UT1/80% 155MHR 797KCAL
22/144/2:02.0, 22/150/2:01.9, 22/152/2:01.9, 22/153/2:01.9, 22/153/2:01.9

W/BACK
dual axis lat pulldown 95k
cable seated row 14th[?]
abs and stretches

note: cons – right shoulder joint minor injury, 30k db flipped to the back while doing shoulder press, no chest/shoulders work out for few days, pros – next week meeting in School of Sport and Exercise Science [Sportex] to see their labs and meet research students to see which area of research I could join in