Training Log: BP
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Strength | 2 | 1:34:00 | 0.93 | 1.5 | ||||||||
| Nordic walking | 2 | 1:00:41 | 4.57 | (13:17) | 7.35 | (8:15) | 105 | |||||
| Trail running | 2 | 45:07 | 4.23 | (10:41) | 6.8 | (6:38) | 85 | |||||
| Spin | 1 | 31:00 | 8.14 | (3:49) | 13.1 | (2:22) | 750 | |||||
| Walking | 2 | 31:00 | 2.08 | (14:54) | 3.35 | (9:15) | ||||||
| Total | 7 | 4:21:48 | 19.95 | 32.1 | 940 | |||||||
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Thursday Oct 18 #
Spin 31:00 [1] 13.1 km (2:22 / km) +750m 1:50 / km
ahr:95
"Sipping" Champagne (kinda)
Wednesday Oct 17 #
Strength 1:09:00 [2] 1.5 km (46:00 / km)
Dynamic stretching and ABCs to warm up. Super sets:
SL bridge hip thrust 3x2x15
SA incline bench press 17.5# 3x2x15 (3 sec resistance)
Cable SLRDL 25# 3x2x15
Cable row 25# 3x2x15
Wall sit with leg march 3x35s alt with
Ski erg 3x35s
Side plank 3x2x30sec
SL bridge hip thrust 3x2x15
SA incline bench press 17.5# 3x2x15 (3 sec resistance)
Cable SLRDL 25# 3x2x15
Cable row 25# 3x2x15
Wall sit with leg march 3x35s alt with
Ski erg 3x35s
Side plank 3x2x30sec
Walking 16:00 [1] 1.7 km (9:25 / km)
Fine day LT
Tuesday Oct 16 #
Trail running (XC and small trail) 30:00 4.4 km (6:49 / km) +60m 6:23 / km
ahr:136
Fartlek session; 6 wu then 8x1:30 run with 1 min walk recovery and 4 cd.
Note
Allergy season is back. Wheezing after run PEFR 470, back up to 530 post salbutamol.
Monday Oct 15 #
Trail running (small trail) 15:07 [2] 2.4 km (6:18 / km) +25m 5:59 / km
Beautiful day out.
Sunday Oct 14 #
Nordic walking (Bike path) 40:41 5.1 km (7:59 / km) +55m 7:34 / km
ahr:117
First snow fall. Cool day- wore ski gear.
Saturday Oct 13 #
Strength 25:00 [1]
Yard work on a fine day
Nordic walking (XC and small trails) 20:00 2.25 km (8:53 / km) +50m 8:00 / km
ahr:118
Short outing, woods clearing revealing all the buckthorn.
Friday Oct 12 #
Walking 15:00 [1] 1.65 km (9:05 / km)
(rest day)
36F cool at LT
- Oct 19 [0w, 1d]: ? - 2018 USA Nationals - Sprint Middle Long
- Apr 20, 2019 [26w, 2d]: Y - Australian 3 Days Championship - Day 1 Just the 3 days, then back to work
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Oct 20 | | ||||||||||
| Oct 13 | | ||||||||||
| Oct 6 | | ||||||||||
| Sep 29 | | ||||||||||
| Sep 22 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Oct 20 | | ||||||||||
| Oct 13 | | ||||||||||
| Oct 6 | | ||||||||||
| Sep 29 | | ||||||||||
| Sep 22 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Oct 20 | | ||||||||||
| Oct 13 | | ||||||||||
| Oct 6 | | ||||||||||
| Sep 29 | | ||||||||||
| Sep 22 | |
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