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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking4 1:34:00 5.65(16:37) 9.1(10:20) 175
  Walkajoggeroo2 40:00 3.48(11:30) 5.6(7:09) 67
  Hiking1 30:00 2.33(12:52) 3.75(8:00) 150
  Strength2 30:00
  Spin2 25:00 7.58(3:18) 12.2(2:03)
  Running1 20:00 2.17(9:12) 3.5(5:43) 30
  Total6 3:59:00 21.22 34.15 422
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Sunday Mar 7 #

Walkajoggeroo warm up/down (P tread) 10:00 intensity: (3:00 @1) + (4:00 @2) + (3:00 @3) 1.2 km (8:20 / km) +12m 7:56 / km
ahr:124

Walk to jog with drills; 115/193

Running (P tread) 20:00 intensity: (1:00 @1) + (2:00 @2) + (8:00 @3) + (9:00 @4) 3.5 km (5:43 / km) +30m 5:29 / km
ahr:144

HIIT with 8 wu walk to jog and 3 strides, then 10 short intervals with walk recovery at 1:3; 3x15sec, 3x20 sec, 4x30 sec 10-11mph and walk at 5mph; 332/277

Walking warm up/down (P tread) 10:00 intensity: (1:00 @1) + (2:00 @2) + (7:00 @3) 1.3 km (7:42 / km) +20m 7:09 / km

Power walk down to amble; 131/218.

Walking (Small trails) 24:00 [1] 2.3 km (10:26 / km) +50m 9:25 / km

Melt in progress with some icy spots

Saturday Mar 6 #

Hiking (P tread) 30:00 intensity: (5:00 @1) + (9:00 @2) + (16:00 @3) 3.75 km (8:00 / km) +150m 6:40 / km
ahr:131

14 mins warm up with drills, then uphill ramp to 13% over 10 mins then 4-8% over 4 mins with speed to 5.2mph and 1min cd; 434/245

Friday Mar 5 #

Spin warm up/down 10:00 [1] 4.8 km (2:05 / km)
ahr:109

Another easy peasy day; 77/128/74/46

Strength (P audio) 10:00 [1]

WWO2 Arms and shoulders with light weights 2x5#

Deltoids/traps/tris and biceps 3 reps no recvoery

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km) +25m 8:53 / km
ahr:108

Easy walk; 103/173

Thursday Mar 4 #

Walking (Small trail) 28:00 [1] 2.5 km (11:12 / km) +35m 10:28 / km
(rest day)

Very easy day and outing more for mental health reasons than anything else. Taking it easy post max shot.

Wednesday Mar 3 #

Note

Oh happy day - I scored in the MN vaccine lottery, so first shot today. Kinda sweet that it was Pfizer's, seeing as I have a pension from them, but that I also advised on the LNP/mRNA tech for a smaller competitor.

Spin warm up/down (P) 15:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) 7.4 km (2:02 / km)
ahr:124

Steady hill climb with increasing Resistance; 125/145/67/52

Strength (P audio) 20:00 [1]

WWo1 BW strength

4wu with squats/planks
12 mins of 3 sets of bird dogs, push ups, squat pulses and mountain climbers
4 mins of AMRAP 6reps push ups, dead bug, plank to squat walks - did 6 sets

Tuesday Mar 2 #

Walkajoggeroo (P tread) 30:00 intensity: (6:00 @1) + (10:00 @2) + (14:00 @3) 4.4 km (6:49 / km) +55m 6:25 / km
ahr:131

10 wu, then pyramid 2, 3, 4, 3, 2 mins jog/run with 1 recovery; 436/242.

Walking (Small trails) 22:00 [1] 2.0 km (11:00 / km) +45m 9:53 / km

Mushy to slick underfoot. Warm and sunny 45F

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