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Training Log Archive: BP

In the 7 days ending Feb 3:

activity # timemileskm+m
  Strength1 1:05:00
  Snowshoe2 57:00 3.17(17:59) 5.1(11:11) 115
  Jogging2 46:30 4.04(11:31) 6.5(7:09) 35
  Elliptical1 22:30 2.14(10:30) 3.45(6:31)
  Walking1 22:30 1.86(12:04) 3.0(7:30) 50
  Spin1 10:00 3.48(2:52) 5.6(1:47)
  Total6 3:43:30 14.7 23.65 200
averages - weight:64.7kg

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SuMoTuWeThFrSa

Saturday Feb 3 #

Snowshoe (Woods) 30:00 intensity: (18:00 @1) + (12:00 @2) 2.5 km (12:00 / km) +60m 10:43 / km
ahr:109

Several inches of fresh powder snow. Ventured out with snow flakes falling. Wandered lonely as a cloud, twixt and tween trees and frozen ponds.

Friday Feb 2 #

Note
(rest day)

Thursday Feb 1 #

Snowshoe 27:00 intensity: (17:00 @1) + (8:00 @2) + (2:00 @3) 2.6 km (10:23 / km) +55m 9:23 / km
ahr:118

Fresh dusting of snow this am.

Wednesday Jan 31 #

Spin warm up/down 10:00 [1] 5.6 km (1:47 / km)
weight:64.7kg

Early for my session for once.

Strength 1:05:00 [3]

ABCs, dynamic stretching, 2x40m buildups

Program: hypertrophy phase; y sets x 8 reps with increasing weight

Back squats 5x8 105#
Incline chest press 5x8 2x30#
Shoulder press 5x10 12kg KB
SLRDL 12kg KB
Something else I can't remember!

Conditioning 10 mins 30sec on rest 30sec ie 5x pairs: renegade rows, 24" box jump

Tuesday Jan 30 #

Jogging intervals (Indoor circuit) 24:00 intensity: (4:00 @1) + (6:00 @2) + (7:00 @3) + (7:00 @4) 3.5 km (6:51 / km)
ahr:133 max:160

10 min wu walk to jog. 5x1 min hard with 1 min walk recovery. 4 mins walk cool down.

Monday Jan 29 #

Walking (Treadmill) 22:30 intensity: (5:00 @1) + (10:00 @2) + (7:30 @3) 3.0 km (7:30 / km) +50m 6:55 / km

Warm up then z2/z3 jogging and cool down.

Sunday Jan 28 #

Elliptical warm up/down (Zero runner) 22:30 intensity: (15:00 @1) + (7:30 @2) 3.45 km (6:31 / km)
ahr:118

10 warm up then 12 in z1/2

Jogging (Treadmill) 22:30 intensity: (12:00 @1) + (2:30 @2) + (8:00 @3) 3.0 km (7:30 / km) +35m 7:05 / km
ahr:118

Switched to tread mill to get HR into z3
Target was 45 mins wo between ellip and tread.

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