Training Log Archive: BPIn the 7 days ending Jan 20, 2018:
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Saturday Jan 20, 2018 #
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, 2018 #
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, 2018 #
Jogging intervals (Treadmill) 30:00 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, 2018 #
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
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, 2018 #
Jogging (Treadmill) 30:00 4.15 km (7:14 / km) +65m 6:42 / km
ahr:124
8 wu then 4x(z3 4, z1 1), 2cd
Monday Jan 15, 2018 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Mild DC weather
Sunday Jan 14, 2018 #
Jogging (Treadmill) 30:00 4.25 km (7:04 / km) +40m 6:44 / km
ahr:128
8 wu then 5x(z4 2, z1 2) and 2 cd