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Training Log Archive: BP

In the 7 days ending Nov 25:

activity # timemileskm+m
  Walking2 1:06:00 5.5(12:00) 8.85(7:27) 245
  Strength1 1:00:00 0.93(1:04:22) 1.5(40:00)
  Jogging2 50:25 4.97(10:09) 8.0(6:18) 80
  Running1 20:23 1.99(10:15) 3.2(6:22) 35
  Drills 1 12:00
  Total6 3:28:48 13.39 21.55 360

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Saturday Nov 25 #

Running intervals (Trails) 20:23 intensity: (6:23 @1) + (8:00 @2) + (4:00 @3) + (2:00 @4) 3.2 km (6:22 / km) +35m 6:02 / km
ahr:125 max:155

Z4 with 8 wu then 5x(z4 1, z1 1) and 2cd. Avg 250m covered during work intervals. Pleasant 48F and soft pine needles under foot in CPSF.

Friday Nov 24 #

Jogging (Trail) 19:47 [2] 3.0 km (6:36 / km) +30m 6:17 / km

Easy run in Carlisle Pines with daughter #2.

Thursday Nov 23 #

Jogging (Treadmill) 30:38 intensity: (12:38 @1) + (5:00 @2) + (7:00 @3) + (6:00 @4) 5.0 km (6:08 / km) +50m 5:50 / km
ahr:121

8wu then 4x(z4 3, z1 2) and 2cd

Note

And a fine but cool Boston morning. Go for a walk later.

Wednesday Nov 22 #

Strength 1:00:00 [3] 1.5 km (40:00 / km)

Warm up: ABCs with 2x30m build ups

Program: 3 sets of 5,2 with heavy weight
Seated rows 100,120 #
Chest press 65, 85
Squats 120, 135
Deadlifts (KB) 48, 72 kg
Lunges (KB) 16, 24 kg
Up and over (hinged bar) 35, 45 #
Side planks 5x5
Mountain climbers 2x10

Cool down:
Hip circles (F, B), Hydrants, donkey kicks, lat kick
Vibration roller

Tuesday Nov 21 #

Note
(sick) (rest day)

Sore throat and head cold ahead of flying to BOS

Monday Nov 20 #

Walking warm up/down (Treadmill) 36:00 intensity: (31:00 @1) + (5:00 @2) 4.25 km (8:28 / km) +140m 7:16 / km
ahr:101

Easy day. 8wu 4x(z1 5, z2 2)

Sunday Nov 19 #

Drills warm up/down 12:00 [2]

ABCs and 3x30m strides

Walking intervals (Treadmill) 30:00 intensity: (25:00 @1) + (5:00 @2) 4.6 km (6:31 / km) +105m 5:51 / km
ahr:109

Recovery effort. 8wu then 3x(z1 5, z2 2) and 1cd

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