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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength2 1:28:00
  Walking2 48:00 3.01(15:56) 4.85(9:54)
  Stretching5 42:00
  Running1 32:00 3.73(8:35) 6.0(5:20)
  Snowshoe1 31:00 2.17(14:15) 3.5(8:51) 75
  Jogging1 28:08 3.11(9:03) 5.0(5:38) 50
  Spin1 21:30 6.84(3:09) 11.0(1:57)
  Drills 1 5:00 0.19(26:49) 0.3(16:40)
  Total5 4:55:38 19.05 30.65 125
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Friday Jan 20 #

Note
(rest day)

Miserable mizzly drizzly day outside.
Down to 3 double espresso shots of coffee a day (from 8 which was too much!), gutting out the caffeine withdrawal headache though.

Thursday Jan 19 #

Jogging (Treadmill) 28:08 intensity: (10:00 @2) + (18:08 @3) 5.0 km (5:38 / km) +50m 5:22 / km

Tiring day with deposition run through, so a little light mental relief with "relaxed" pace fartlek, with short recovery intervals.

Stretching 5:00 [1]

With roller

Wednesday Jan 18 #

Strength 1:00:00 [3]

Drills then arms and legs 3x10 combos.

Dynamic Warm-Up:
Walking A March – Skipping A’s – Running A’s – Skipping B’s – Karaoke – x2

Program:
Barbell squat 3 x 10

Free motion flys 3 x 10
Lat pulldown 3 x 10

Leg press 3 x 10
Dumbbell incline chest press 3 x 10
Seated cable row 3 x 10

Leg extensions 3 x 10
Seated pulldown 3 x 10
Hammer curls 3 x 10

Reverse lunges 3 x 10
Preacher curls 3 x 10
Skullcrushers with dumbbells 3 x 10

Cool Down:
Hamstring stretch, cats and cows, piriformis stretch, Yates thoracic rotation
Foam vibra roller

Stretching 7:00 [1]

Dynamic

Walking 22:00 [1] 2.35 km (9:22 / km)

Balmy 40F out

Tuesday Jan 17 #

Drills warm up/down 5:00 [1] 0.3 km (16:40 / km)

Quick set of ABCs

Stretching warm up/down 8:00 [1]

Dynamic and static

Running intervals (Treadmill) 32:00 intensity: (6:00 @2) + (19:00 @3) + (7:00 @4) 6.0 km (5:20 / km)

Tread session- plan was 5x200m at 5m/m pace aka 37.5 per 200m with 200 recovery (1:50). Tried to get the tread accelerated before the interval start, even given that tactic these were more like 38-39sec per 200.
Felt pretty good and ended up doing 8 x 200m before running out of time.
Time and distance includes warm up mile with 4x100m strides and 1/2 mile cool down.

Monday Jan 16 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Snowy trails, pleasant temp

Spin warm up/down 21:30 [2] 11.0 km (1:57 / km)

Varied effort, shake out for legs

Stretching 12:00 [1]

Dynamic and static

Sunday Jan 15 #

Snowshoe (Woodsy) 31:00 [2] 3.5 km (8:51 / km) +75m 8:00 / km

Part trails and some off. Beautiful blue sky day and 34F.

Strength 28:00 [2]

Snow clean up before the next lot arrives

Stretching 10:00 [1]

Vibra roller. Sore hamstring insertions.

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