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Training Log Archive: BP

In the 7 days ending Aug 29, 2016:

activity	#	time	miles		km		+m
Walking	7	6:49:00	19.95	(20:30)	32.1	(12:44)	1455
Massage	1	1:00:00
Strength	1	1:00:00
Trail running	1	27:16	2.89	(9:26)	4.65	(5:52)	45
Stretching	3	23:00
Jogging	1	9:00	0.93	(9:39)	1.5	(6:00)
Drills	1	5:00	0.31	(16:06)	0.5	(10:00)
Track	1	2:16	0.5	(4:34)	0.8	(2:50)
Total	7	9:55:32	24.58		39.55		1500
[1-5]	7	8:55:32

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Monday Aug 29, 2016 #

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

Warm, sunny but muggy. Nice to be back at lower alts and decent O2 saturation (although on day 3 I noticed my resp pattern was more normalized vs. panting tidal volume)

C • altitude 6

Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)

A few laps plus 4x100m strides

Stretching 6:00 [1]

Stretching

Drills 5:00 [2] 0.5 km (10:00 / km)

Usual routine

Track 2:16 0.8 km (2:50 / km)

Eight weeks to go. Another reentry workout (with work, travel, vacations seems like too many of these). First a 200 to find the pace zone then 4x150m (target less than 25 sec) all with 3R. Hot, humid and stiffish breeze into home straight.
38
24.8
24.5
24.7
24.6

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

Easy to finish

Sunday Aug 28, 2016 #

Stretching 10:00 [1]

Dynamic

Walking 27:00 [2] 2.5 km (10:48 / km) +135m 8:30 / km

Quick outing, then back down the Mountain to Denver and home.

Saturday Aug 27, 2016 #

Walking 2:05:00 9.8 km (12:45 / km) +500m 10:10 / km

McNeil trail to Swisher trail (short, steep and gnarly) to a high meadow directly above the NORAD station. Felt dem rays! Fun walk with lots of varied terrain and rewarding endpoint.

Walking 25:00 [2] 2.0 km (12:30 / km) +70m 10:38 / km

Short trip to a viewing point

Friday Aug 26, 2016 #

Walking 1:15:00 [2] 6.4 km (11:43 / km) +250m 9:48 / km

Trails around Cheyenne MT. Easy day.

Thursday Aug 25, 2016 #

Note

Taking the family and future son-in-law for the Rocky Mountain high experience in CO (celebrating graduation and engagement). Straight up to 10000 feet so following CDC guidelines for Altitude sickness and taking acetazolamide as prophylaxis (plus super-hydration). The Mule ride up the mountain is sure to be bonding opportunity!

C • i dont take that but i do t... 3

Walking 1:15:00 [2] 3.5 km (21:26 / km) +500m 12:30 / km
max:105

Mostly on forest road with switchbacks. No mule train on account of T storms pending.

Wednesday Aug 24, 2016 #

Stretching 7:00 [1]

Dynamic

Strength 1:00:00 [3]

Drills then arms/legs with 5x5 heavy and cool down.

Dynamic Warm-Up:
(Backwards run, Running C’s, Skipping B’s, High A’s, Lunge with Twist)x2

Program:
Barbell Bench 5x5

Standing shoulder press 5x5

Wide lat pulldown 5x5

Seated Row 5x5

FM Deadlift 5x5

Front Squat 5x5

Cool Down(x2):
Fire hydrants
Mule kicks with dorsiflexion
Childs pose
Cats and cows

Walking 22:00 [1] 2.0 km (11:00 / km)

Just for fresh air

Tuesday Aug 23, 2016 #

Note

Calorie and hydration status back to normality.

Walking 26:00 [1] 2.4 km (10:50 / km)

A tad sweaty

Massage 1:00:00 [0]

Monthly maintenance

Trail running (XC ) 27:16 [2] 4.65 km (5:52 / km) +45m 5:36 / km

A bit flat from yesterday's procedure, so easy run on soft trails

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