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Training Log Archive: BP

In the 7 days ending Jan 27:

activity # timemileskm+m
  Strength2 1:30:00 1.06 1.7
  Walking3 1:22:00 6.4(12:49) 10.3(7:58) 560
  Snowshoe2 56:30 3.04(18:33) 4.9(11:32) 102
  Jogging1 32:00 2.8(11:27) 4.5(7:07) 52
  Total7 4:20:30 13.3 21.4 714

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Saturday Jan 27 #

Walking 21:00 intensity: (16:00 @1) + (5:00 @2) 2.2 km (9:33 / km) +50m 8:34 / km
ahr:100

Sunny day, icy trails.

Friday Jan 26 #

Snowshoe 26:00 [1] 2.4 km (10:50 / km) +50m 9:49 / km
ahr:100

Taking advantage of snow cover even with 46F temps! Pleasant stroll in the woods. Easier work than in fresh snow.

Thursday Jan 25 #

Walking warm up/down (Treadmill) 25:00 intensity: (20:00 @1) + (5:00 @2) 3.0 km (8:20 / km) +100m 7:09 / km
ahr:111

Recovery effort. Basically z1 warm up then a bit of z2 6% and 4.8mph

Wednesday Jan 24 #

Strength 1:05:00 [3] 1.7 km (38:14 / km)
ahr:108

Warm up: ABCs, dynamic stretching and 2x 40m buildups

Program 3x10 pairs:

Back squats 65#
High row 60#

Step up 50#
Bench press 65#

Hamstrings pilasters ball (3x 20 each leg)
Lat pulldown 75#

8min conditioning: aerodyne 30sec (10cals), rest 30 sec, 20# DB snatch 30sec (10), 30 sec rest and repeat 4x

Breathing recovery

Tuesday Jan 23 #

Strength (Snow clearing) 25:00 [2]

That was hard yakka, 7” of fresh white stuff and 2 foot berm where the council had plowed; so logging it.

Snowshoe 30:30 intensity: (16:30 @1) + (12:00 @2) + (2:00 @3) 2.5 km (12:12 / km) +52m 11:03 / km
ahr:118

Fresh beautiful powder- made me work hard for it (gluts and quads on the hills). Lots of animal tracks (deer, rabbit, fox, turkey).

Monday Jan 22 #

Jogging warm up/down (Treadmill) 32:00 intensity: (9:00 @1) + (8:00 @2) + (15:00 @3) 4.5 km (7:07 / km) +52m 6:43 / km
ahr:127

10wu then 4x(z3 4, z1 1) and 2 cd.

Sunday Jan 21 #

Walking tempo (Treadmill) 36:00 intensity: (12:00 @1) + (10:00 @2) + (8:00 @3) + (6:00 @4) 5.1 km (7:04 / km) +410m 5:02 / km

10 wu then increasing Incline up to 15% every 2mins. 5 cd.

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