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Training Log Archive: BP

In the 7 days ending Jan 20:

activity # timemileskm+m
  Jogging3 1:30:00 8.02(11:14) 12.9(6:59) 150
  Strength1 1:00:00 0.93(1:04:22) 1.5(40:00)
  Walking2 41:00 2.67(15:21) 4.3(9:32) 30
  Snowshoe1 35:00 1.99(17:36) 3.2(10:56) 55
  Total7 3:46:00 13.61(16:36) 21.9(10:19) 235

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SuMoTuWeThFrSa

Saturday Jan 20 #

Snowshoe (Fieldchecking) 35:00 [1] 3.2 km (10:56 / km) +55m 10:04 / km
ahr:104

Making updates to French Park map, modest snow cover, clear visibility and warm temps; spent about 50 mins in the field.

Friday Jan 19 #

Walking (Snowy trails) 20:00 [1] 2.3 km (8:42 / km) +30m 8:10 / km
ahr:112

Lunch time ramble, fine and warm 40F day

Thursday Jan 18 #

Jogging intervals (Treadmill) 30:00 intensity: (10:00 @1) + (5:00 @2) + (10:00 @3) + (5:00 @4) 4.5 km (6:40 / km) +45m 6:21 / km
ahr:140

8 wu then 10x 1min at 8mph and 1 min walk recovery, 2 mins cd

Wednesday Jan 17 #

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

Warm up: ABCs and 3 x 40m build ups

Program 3x10 (unless otherwise specificied) with pairs of exercises pushing the weight for hypertrophy phase:
Deadlifts (115#)
Push ups (15)

Walking lunge (36#)
Single arm row kB (16kg)

SLRDL kB (18kg)
Delt side raise (10#)

Biceps to fatigue (15#, 25)
Triceps to fatigue (15#, 25)

Hollow rocks
Russian twist 2mins (14#)

Cool down


Tuesday Jan 16 #

Jogging (Treadmill) 30:00 intensity: (12:30 @1) + (12:00 @2) + (5:30 @3) 4.15 km (7:14 / km) +65m 6:42 / km
ahr:124

8 wu then 4x(z3 4, z1 1), 2cd

Monday Jan 15 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Mild DC weather

Sunday Jan 14 #

Jogging (Treadmill) 30:00 intensity: (10:00 @1) + (10:00 @2) + (4:00 @3) + (6:00 @4) 4.25 km (7:04 / km) +40m 6:44 / km
ahr:128

8 wu then 5x(z4 2, z1 2) and 2 cd

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