F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Wed 3rd Jul 2024 at 2:59am by quimby
Cross > Strength
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Time
1:30:31
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Pacing
0%
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Cals
303
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BPM
92
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%MHR
50
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B/mi
INF
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Surface
Indoor
Notes & Comments
GYM
Wednesday 03/07/24
==================
5 minutes cardio
Worlds Greatest Stretch x 5 each side
Wall Angels x 5
Butchers Block Stretch 2x20-30secs
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Machine Shoulder (Military) Press
12.4 10 10 10
10 10 10
Hard getting to 10 on first set. And the second. There was huffing. Just managed the third set, but I ended up uneven, pushing it ne side then the other (how is it even possible to do it that uneven on a fixed machine? The handle move slightly independently.)
TEN!!!
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Lat Pulldown
Reps 16 8 8 8
22.6 16 8 8 8
8s felt a lot easier this week.
I think someone’s having a nap on one of the machines in front of me. 💤
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Single Arm Single Leg Cable Row
10 10 10 150
10.2
12.5 10 10 10
Wobbly again going up a notch in weight. I’ll get it.
10 each side
Working arm is opposite to leg on the floor
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Hamstring Curl
20 15 12 120
Foot thing on hole 5
Side thing on hole 1
11.3 20
13.6 15
15.1 12
Increase weight slightly each set
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Freestyle
2 sets of 5 mins
3 mins between sets
20m sled push
20 kettlebell swings
30 air squats
record how many of each
Last week:
Set 1 - 2 sets plus sled 5’05”
Set 2 - 2 sets plus sled and 7 kb. I think I might have miscounted on the squats on second set, kind of lost track and found I was still counting, but it seemed short
This week: 40kg sled
Set 1 - 2 sets 4’ 48” no way was I doing another sled
Set 2 - 4’ 49” and no more sled. Fucking dripping with sweat. 💦
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Cable pull
14.7 88
14.7 8 8
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Nicky's kettlebell twist
12 12
12 12 12
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Nicky's ball throw
4 12
7 12 12
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