So as the title suggests this is not good news. My ankle is in need of surgery fora trip I had way back in November on a night out. This signals potentially the end of the road for the next few months in terms of my running. So I will now be concentrating on different avenues and creating a new blog for this process so stay tuned!
I will be having an MRI in a couple of weeks and the results of that will determine either open or key hole surgery on my ankle. This is because it could be one of two things that is wrong with it - cartilage damage or ligament damage. Neither is good or will be fun but currently I can't run anyway so it doesn't matter. Therefore, I was left with a choice of whether to get all down in the dumps or to find something new to do. As you will see, I am going to be doing something new for a while!
So expect a bit of a change yet again and goodbye for now on my training diary for athletics!
Much love!
Friday, 25 January 2013
Blog Training/Back Diary - Entry quince - both 13/01/13 and 20/01/13
Hey guys,
Sorry I look like I haven't posted for three weeks but I accidentally didn't put one up and condensed two into one. The reason for this is that I have taken my little old self off to the other side of the Atlantic. That's right I'm in NYC bitches! It is amazing here I have been sightseeing my ass off while staying at the lovely pad of miss Margaret Vinshtok. I have seen soo much from the Empire State Building to Times Square and everything else beside that so I am very lucky. I've added a few picture of the stuff I have seen but it barely touches the surface I have seen everything there is to see in both Brooklyn and manhattan as well as getting in a cheeky watch the the Net play in the basketball!
However, if we talk training my diet has sucked ball bags. I mean literally I have discovered why Americans are overweight there is so much food and the dietary habits are completely different from mine therefore my body has packed on the pounds and that added to Christmas may have meant that I have signed a death warrant on my abs. However, I looked today and thought that probably I will be able to bring it back with some clean eating once I am back.
Training, however never ends. I am obviously doing the training schedule that is much lighter due to the fact that I have found out I actually broke my ankle. Oops! Still hurts like a bitch to run on so I am seriously worried. Everyone knows that serious injuries and me mean that it will probably last all year! However, lets hope not!
The gym I have found to do my work outs is pictured below in all it's glory. What is interesting is how busy American gyms are relative to British gyms yet how fat everyone is. I think this stems completely from the diet and Calorie intake that most Americans have. It's is too high! Much too high! Seriously some people are carrying 30 kilos in excess fat! The other intresting thing about this gym was the amount of personal training that was going on. Personal training seems really well embraced in the United States when compared to the United Kingdom this in someways is a good thing IF the personal training is good. I unfortunately saw a distinct lack of good personal training in front of me. It was very disappointing.
On a side note, I am missing running like crazy and the training volumes are too little for me. It's ok while I am on holiday but I am going to be really upset if it doesn't sort itself out soon!
My back has been exceedingly good this week until Friday considering the amount I have done and the flight etc. it is almost a miracle as to why this has happened I don't know if it is the extra movement I am doing from sightseeing etc. or something else or even just coincidence I won't complain though!
Anyway, I'm off to live the dream in the states for a couple more days
Much love to you all
Here is the two weeks of my training for you and some photos of NYC:
Sorry I look like I haven't posted for three weeks but I accidentally didn't put one up and condensed two into one. The reason for this is that I have taken my little old self off to the other side of the Atlantic. That's right I'm in NYC bitches! It is amazing here I have been sightseeing my ass off while staying at the lovely pad of miss Margaret Vinshtok. I have seen soo much from the Empire State Building to Times Square and everything else beside that so I am very lucky. I've added a few picture of the stuff I have seen but it barely touches the surface I have seen everything there is to see in both Brooklyn and manhattan as well as getting in a cheeky watch the the Net play in the basketball!
However, if we talk training my diet has sucked ball bags. I mean literally I have discovered why Americans are overweight there is so much food and the dietary habits are completely different from mine therefore my body has packed on the pounds and that added to Christmas may have meant that I have signed a death warrant on my abs. However, I looked today and thought that probably I will be able to bring it back with some clean eating once I am back.
Training, however never ends. I am obviously doing the training schedule that is much lighter due to the fact that I have found out I actually broke my ankle. Oops! Still hurts like a bitch to run on so I am seriously worried. Everyone knows that serious injuries and me mean that it will probably last all year! However, lets hope not!
The gym I have found to do my work outs is pictured below in all it's glory. What is interesting is how busy American gyms are relative to British gyms yet how fat everyone is. I think this stems completely from the diet and Calorie intake that most Americans have. It's is too high! Much too high! Seriously some people are carrying 30 kilos in excess fat! The other intresting thing about this gym was the amount of personal training that was going on. Personal training seems really well embraced in the United States when compared to the United Kingdom this in someways is a good thing IF the personal training is good. I unfortunately saw a distinct lack of good personal training in front of me. It was very disappointing.
On a side note, I am missing running like crazy and the training volumes are too little for me. It's ok while I am on holiday but I am going to be really upset if it doesn't sort itself out soon!
My back has been exceedingly good this week until Friday considering the amount I have done and the flight etc. it is almost a miracle as to why this has happened I don't know if it is the extra movement I am doing from sightseeing etc. or something else or even just coincidence I won't complain though!
Anyway, I'm off to live the dream in the states for a couple more days
Much love to you all
Here is the two weeks of my training for you and some photos of NYC:
|
31/12/12
|
WU1+2
S1
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S2
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
S1
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
|
07/01/13
|
WU1+2
S2
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S1
STST1
|
AMERICA Meditation 15
minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S2
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest Meditation 15 minutes
|
|
14/01/13
|
WU1+2
S1
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S2
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S1
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
|
21/01/13
|
WU1+2
S2
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
AMERICA RETURN
H
S1
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S2
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
WU = Warm Up
CD = Cool Down
SS = Standing Start
KS = Kneeling Start
BS = Block Start
SK = Skipping
T = Throws
S = Strength
C = Circuit
H = Hurdles
STST = Static Stretch
RR = Rep Recovery
SR = Set Recovery
Warm Up 1+2
(Shoes off for everything possible):
Bike until light sweat, Cat/camelx10,
Standing thoracic spine rotationsx10,
Standing wall angelsx10,
Physio exercises,
5-10 Dynamic stretches of choice,
Backwards walk with eyes closed x30m, Carioca walk with knee
lift with eyes closed x30m, A walk with eyes closed 3x10m HOLD TOP POSITION FOR
1s, SUPERSETTED WITH with B walk with eyes closed 3x10m HOLD TOP POSITION FOR
1s
Warm Up 1
(Shoes off for everything after jog and before runs):
Bike until light sweat,
Physio exercises,
Dynamic stretches of choice
Cool Down 1+2
Bike until light sweat,
Foam roll: quadsx10, ITBx10, hamsx10, adductorsx10, TFLx10,
latsx10,
Tennis ball: sole of footx10, trapsx10, pecsx10,
Static stretches of choice x60s, Squat stretch x 60s
Cool Down 1
Bike until light sweat,
Static stretches of choice x60s, Squat stretch x 60s
Strength 1 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session where applicable)
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
|
Week Beginning
|
Ankle proprioception
circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian
deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10
|
Low pulley 1 leg hip
flexion
|
Yielding Nordic (hands
touching ears)
|
Shoulders elevated hip
thrust (barbell on lap – keep pelvis posteriorly tilted at the top)
|
Close (14 inch) grip bench
pull superset explosive body row
|
Swiss ball flutter
|
Feet-elevated 1 leg side
plank
|
|
31/12/12
|
2x10, 1m SR
|
2x7, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x30s, 2m SR
|
2x30s, 30s SR
|
|
|
07/01/13
|
2x10, 1m SR
|
2x8, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x35s, 2m SR
|
2x30s, 30s SR
|
|
|
14/01/13
|
2x10, 1m SR
|
2x9, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x40s, 2m SR
|
2x35s, 25s SR
|
|
|
21/01/13
|
2x10, 1m SR
|
2x10, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x45s, 2m SR
|
2x35s, 25s SR
|
Strength 2 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session where applicable)
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
|
Week Beginning
|
Ankle proprioception
circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian
deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10
|
Low pulley 1 leg hip
extension
|
Yielding Nordic (hands
touching ears)
|
Toes-up step down
|
Close (14 inch) grip bench press
superset explosive push up
|
Swiss ball flutter
|
Feet-elevated 1 leg
adductor side plank
|
|
31/12/12
|
2x10, 1m SR
|
2x7, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x30s, 2m SR
|
2x30s, 30s SR
|
|
|
07/01/13
|
2x10, 1m SR
|
2x8, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x35s, 2m SR
|
2x30s, 30s SR
|
|
|
14/01/13
|
2x10, 1m SR
|
2x9, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x40s, 2m SR
|
2x35s, 25s SR
|
|
|
21/01/13
|
2x10, 1m SR
|
2x10, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x45s, 2m SR
|
2x35s, 25s SR
|
Hurdles
NB 2 = 2 sets leading with either leg (therefore 4 sets in
total)
|
Week Beginning
|
Sideways of choice
|
Forwards of choice
|
Backwards of choice
|
|
31/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
07/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
14/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
21/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Core
|
Week Beginning
|
Medicine ball half-kneeling diagonal
|
1 Leg side plank
|
1 Leg long lever plank
|
1 leg long-lever glute bridge
|
|
31/12/12
|
2x15, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
07/01/13
|
2x15, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
14/01/13
|
2x15, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
21/01/13
|
2x15, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
Blog Training/Back Diary 2013 - Entry Catorce - 6/1/13
Hello hello hello and welcome to the first official entry of 2013! Happy New Year
So I am coincidently also on to a new schedule and it is very interesting and not all to my liking as I will tell you.
So the schedule is now a three day schedule after a discussion with my coach so as to give my back and my ankle some serious recovery time. Running and cycling are completely off the schedule for the first two weeks with cycling appearing 1 day per week in the later two weeks.
On the off days I am to meditate and use my Tens machine. I also do my physio exercises and have a core circuit once a week. I also tend to stretch in my off days as well. Still it is a strange way of training and one I am most certainly not used to!
The gym sessions have remained but their intensity has decreased. My favourite new exercise that has come from the ever so knowledgeable Gregory Potter is the "low pulley 1 leg hip flexion" see the video: http://www.youtube.com/watch?v=WyMXcWSPWNg
I also am doing an ankle strengthening circuit before each session (see below for more information) the hardest bit I find in the med ball diagonals and the fact that my back tends to tighten up a bit when I am trying hard to balance.
What is very odd is that I seem to have lost weight especially after having a less than perfect Christmas period where I spent two days fully pigging out and the odd snack since then added to the fact that I am doing less exercise.
What has happened is that I didn't drink over Christmas apart from maybe two mulled wines and two beers which I am happy about. I also did nothing over New Years except see the family which in some ways was very nice.
I now just want to briefly discuss meditation. Meditation is a bit odd I am not sure whether I am getting it right but I am trying to focus of breathing more and more slowly in a natural way and concentrate on that without letting my mind wander. The problem is my mind has a tendency to wander an awful lot. So I am hoping that I will keep practicing and will get it. My other "peaceful" activity is learning to play the guitar which I have just started and is hard as meditating which is ironic considering how relaxing I thought they would be!
Overall the week has been fairly boring though I am looking forward to next week when everything starts back up again and I have more to do. Still it has been a strange training time
Btw read my food blog if you get a chance!
Much love
Harrie
See my schedule below: (written by Greg potter):
So I am coincidently also on to a new schedule and it is very interesting and not all to my liking as I will tell you.
So the schedule is now a three day schedule after a discussion with my coach so as to give my back and my ankle some serious recovery time. Running and cycling are completely off the schedule for the first two weeks with cycling appearing 1 day per week in the later two weeks.
On the off days I am to meditate and use my Tens machine. I also do my physio exercises and have a core circuit once a week. I also tend to stretch in my off days as well. Still it is a strange way of training and one I am most certainly not used to!
The gym sessions have remained but their intensity has decreased. My favourite new exercise that has come from the ever so knowledgeable Gregory Potter is the "low pulley 1 leg hip flexion" see the video: http://www.youtube.com/watch?v=WyMXcWSPWNg
I also am doing an ankle strengthening circuit before each session (see below for more information) the hardest bit I find in the med ball diagonals and the fact that my back tends to tighten up a bit when I am trying hard to balance.
What is very odd is that I seem to have lost weight especially after having a less than perfect Christmas period where I spent two days fully pigging out and the odd snack since then added to the fact that I am doing less exercise.
What has happened is that I didn't drink over Christmas apart from maybe two mulled wines and two beers which I am happy about. I also did nothing over New Years except see the family which in some ways was very nice.
I now just want to briefly discuss meditation. Meditation is a bit odd I am not sure whether I am getting it right but I am trying to focus of breathing more and more slowly in a natural way and concentrate on that without letting my mind wander. The problem is my mind has a tendency to wander an awful lot. So I am hoping that I will keep practicing and will get it. My other "peaceful" activity is learning to play the guitar which I have just started and is hard as meditating which is ironic considering how relaxing I thought they would be!
Overall the week has been fairly boring though I am looking forward to next week when everything starts back up again and I have more to do. Still it has been a strange training time
Btw read my food blog if you get a chance!
Much love
Harrie
See my schedule below: (written by Greg potter):
|
31/12/12
|
WU1+2
S1
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S2
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
S1
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
|
07/01/13
|
WU1+2
S2
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S1
STST1
|
AMERICA Meditation 15
minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S2
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest Meditation 15 minutes
|
|
14/01/13
|
WU1+2
S1
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
H
S2
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S1
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
|
21/01/13
|
WU1+2
S2
CD1
|
Rest TENS Unit low-level
stimulation
Meditation 15 minutes
|
AMERICA RETURN
H
S1
STST1
|
Rest
Meditation 15 minutes
|
WU1+2
Standing Bike Sprint (high
resistance)
5x25s, 5m RR
S2
STST2
|
Core
Foam roll &
self-myofascial release of choice Meditation 15 minutes
|
Rest
Meditation 15 minutes
|
WU = Warm Up
CD = Cool Down
SS = Standing Start
KS = Kneeling Start
BS = Block Start
SK = Skipping
T = Throws
S = Strength
C = Circuit
H = Hurdles
STST = Static Stretch
RR = Rep Recovery
SR = Set Recovery
Warm Up 1+2
(Shoes off for everything possible):
Bike until light sweat, Cat/camelx10,
Standing thoracic spine rotationsx10,
Standing wall angelsx10,
Physio exercises,
5-10 Dynamic stretches of choice,
Backwards walk with eyes closed x30m, Carioca walk with knee
lift with eyes closed x30m, A walk with eyes closed 3x10m HOLD TOP POSITION FOR
1s, SUPERSETTED WITH with B walk with eyes closed 3x10m HOLD TOP POSITION FOR
1s
Warm Up 1
(Shoes off for everything after jog and before runs):
Bike until light sweat,
Physio exercises,
Dynamic stretches of choice
Cool Down 1+2
Bike until light sweat,
Foam roll: quadsx10, ITBx10, hamsx10, adductorsx10, TFLx10,
latsx10,
Tennis ball: sole of footx10, trapsx10, pecsx10,
Static stretches of choice x60s, Squat stretch x 60s
Cool Down 1
Bike until light sweat,
Static stretches of choice x60s, Squat stretch x 60s
Strength 1 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session where applicable)
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
|
Week Beginning
|
Ankle proprioception
circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian
deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10
|
Low pulley 1 leg hip
flexion
|
Yielding Nordic (hands
touching ears)
|
Shoulders elevated hip
thrust (barbell on lap – keep pelvis posteriorly tilted at the top)
|
Close (14 inch) grip bench
pull superset explosive body row
|
Swiss ball flutter
|
Feet-elevated 1 leg side
plank
|
|
31/12/12
|
2x10, 1m SR
|
2x7, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x30s, 2m SR
|
2x30s, 30s SR
|
|
|
07/01/13
|
2x10, 1m SR
|
2x8, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x35s, 2m SR
|
2x30s, 30s SR
|
|
|
14/01/13
|
2x10, 1m SR
|
2x9, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x40s, 2m SR
|
2x35s, 25s SR
|
|
|
21/01/13
|
2x10, 1m SR
|
2x10, 2m SR
|
2x5, 3m SR
|
3x3/3x3, 2m SR
|
2x45s, 2m SR
|
2x35s, 25s SR
|
Strength 2 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session where applicable)
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
|
Week Beginning
|
Ankle proprioception
circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian
deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10
|
Low pulley 1 leg hip
extension
|
Yielding Nordic (hands
touching ears)
|
Toes-up step down
|
Close (14 inch) grip bench press
superset explosive push up
|
Swiss ball flutter
|
Feet-elevated 1 leg
adductor side plank
|
|
31/12/12
|
2x10, 1m SR
|
2x7, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x30s, 2m SR
|
2x30s, 30s SR
|
|
|
07/01/13
|
2x10, 1m SR
|
2x8, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x35s, 2m SR
|
2x30s, 30s SR
|
|
|
14/01/13
|
2x10, 1m SR
|
2x9, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x40s, 2m SR
|
2x35s, 25s SR
|
|
|
21/01/13
|
2x10, 1m SR
|
2x10, 2m SR
|
2x5, 1m SR
|
3x3/3x3, 2m SR
|
2x45s, 2m SR
|
2x35s, 25s SR
|
Hurdles
NB 2 = 2 sets leading with either leg (therefore 4 sets in
total)
|
Week Beginning
|
Sideways of choice
|
Forwards of choice
|
Backwards of choice
|
|
31/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
07/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
14/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
21/01/13
|
2 x 6 hurdles
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Core
|
Week Beginning
|
Medicine ball half-kneeling diagonal
|
1 Leg side plank
|
1 Leg long lever plank
|
1 leg long-lever glute bridge
|
|
31/12/12
|
2x15, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
07/01/13
|
2x15, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
14/01/13
|
2x15, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
21/01/13
|
2x15, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
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