10/01/2011 training

marathon LC training
- oalc 21min change de cadance toute les 5 min : 10rep/arm after 8rep/min after 6rep/min after 5rep/min( speed last minute )
- renforcement musculaire
- renegade row kettlebell 32kg : 10+18
- abs: 20+20
- planche : 30+30+20
- flexibility dinamic : 40+60
éttirement et auto massage
( my coach in picture )