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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength3 1:30:00
  Spin4 1:10:00 21.31(3:17) 34.3(2:02)
  Walking2 43:00 2.73(15:44) 4.4(9:46) 45
  Trail running1 10:00 0.99(10:04) 1.6(6:15) 50
  Total6 3:33:00 25.04 40.3 95
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ThFrSaSuMoTuWe

Tuesday Jun 2 #

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

Spin up 76/130/80/42.

Strength 30:00 [2]

WWO1

Slam ball over shoulder 20# 3x5
Box jump 30” 3x5

KB front squat 2x25# 3x8
Under table pull up 3x8

DB goblet stationary lunge 25# 2x3x12
One arm row 3x12

KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15

Walking (small trail and terrain) 18:00 [1] 1.6 km (11:15 / km)

Fresh air but hot 90F day.

Monday Jun 1 #

Spin (P) 20:00 intensity: (6:00 @1) + (12:00 @2) + (2:00 @3) 9.8 km (2:02 / km)
ahr:118

Ride on the easy side with some cad and res pushes; 168/140/75/42.

Sunday May 31 #

Strength 40:00 [1]

Yard work.

Saturday May 30 #

Walking 25:00 [1] 2.8 km (8:56 / km) +45m 8:16 / km
(rest day)

Woodland walk

Friday May 29 #

Spin warm up/down (P) 10:00 [1] 4.9 km (2:02 / km)

Spin up; 66/130/93/36.

Strength (P) 20:00 [2]

WWO3
BW Ex. 3 sets walking squats, lateral squats, lunges, dead bugs, push ups.
3 Min AMRAP = 2 rounds 20 Jumping jacks, 15 squats,10x2 lunges, 5 burpees

Trail running warm up/down (Small trail) 10:00 [2] 1.6 km (6:15 / km) +50m 5:24 / km

Short outing.

Thursday May 28 #

Spin (P) 30:00 intensity: (18:00 @1) + (12:00 @2) 14.8 km (2:02 / km)
ahr:115

Lackadaisical HIIT ride; 251/140/72/48

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