Training Log Archive: BPIn the 7 days ending Mar 29, 2017:
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Wednesday Mar 29, 2017 #
Spin warm up/down 6:00 [2] 2.25 mi (2:40 / mi)
Getting loose
Strength 1:00:00 [3]
Drills, then 6x6 reps legs, arms and core with cool down.
Lunge with twist (outside and inside) - Skipping A’s – Skipping B’s – Running C’s – Hamstring stretch – Bounds
Program:
6 sets of 6 reps, 45 second rest
Thrusters (50)
Dumbbell pullovers (30)
Barbell bench press (50)
Incline Sit ups with plate (25)
Squat jumps for distance
Cool down:
Hip circles forwards and back, fire hydrants, lateral raises, donkey kicks, back to fronts
Cats and Cows
Yates Thoracic Rotations
Ankle circles
Foam roller
Lunge with twist (outside and inside) - Skipping A’s – Skipping B’s – Running C’s – Hamstring stretch – Bounds
Program:
6 sets of 6 reps, 45 second rest
Thrusters (50)
Dumbbell pullovers (30)
Barbell bench press (50)
Incline Sit ups with plate (25)
Squat jumps for distance
Cool down:
Hip circles forwards and back, fire hydrants, lateral raises, donkey kicks, back to fronts
Cats and Cows
Yates Thoracic Rotations
Ankle circles
Foam roller
Walking 22:00 [1] 2.4 km (9:10 / km)
fast clip LT outing
Tuesday Mar 28, 2017 #
Note
Map memory- ECE IN 2001. Back in the day as founding Pres ICO, chief mapper, course setter, Adventure racer, bottle washer etc Be interesting to see how well the map has held up- although I question my sanity in mapping all those distinct trees in the North end !
Walking 20:00 [1] 2.0 km (10:00 / km)
Gorgeous spring day
Jogging (Treadmill) 31:15 5.5 km (5:41 / km) +55m 5:25 / km
ahr:145
5 min warm up then 20 mins fartlek alt 1 min run with 1 min jog then cool down.
Stretching 6:00 [1]
With roller
Monday Mar 27, 2017 #
Walking 24:00 [1] 2.4 km (10:00 / km)
(rest day)
Pleasant ie warm/dry LT outing
Stretching 8:00 [1]
Static with vibra roller
Sunday Mar 26, 2017 #
Walking 18:00 [1] 1.6 km (11:15 / km)
Raw old morning
Orienteering (Score O) 1:18:12 *** 9.1 km (8:36 / km) +120m 8:04 / km
spiked:22/22c
Another first in a long time! Initially aimed for an hour but was having fun so stayed out a bit longer. While navigation was technically straightforward, didn't mess anything up and had some efficient route choices. Anyhow had fun with thanks to Ian H and co. Especially enjoyed the buckthorn free woods- very runnable!
Saturday Mar 25, 2017 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Cold blustery morning
MTB (Bike trails) 37:23 13.4 km (2:47 / km) +90m 2:42 / km
Too windy/cold for track, too boggy for trails, so did the Medicine Lake round trip on the bike. First time in?? Years.
Thursday Mar 23, 2017 #
Spin warm up/down 12:00 [2] 4.8 mi (2:30 / mi)
Something different, cadence 105-115
Strength 1:00:00 [3]
Drills then 5x12reps front/back combos for arms, legs and core then cool down.
Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s
Program:
5 sets of 12
Push ups
Supermans
TRX Pistol Squats
Reverse Crunch
Free motion bench press
Free motion row
Hamstring curls
Leg extensions
Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller
Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s
Program:
5 sets of 12
Push ups
Supermans
TRX Pistol Squats
Reverse Crunch
Free motion bench press
Free motion row
Hamstring curls
Leg extensions
Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller