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Training Log Archive: BP

In the 7 days ending May 5:

activity # timemileskm+m
  MTB2 1:25:00 19.0(4:28) 30.58(2:47) 215
  Walking4 1:11:30 4.91(14:34) 7.9(9:03) 85
  Strength1 1:10:00 1.62(43:20) 2.6(26:55)
  Trail running1 18:00 1.74(10:21) 2.8(6:26) 45
  Jogging1 6:30 0.75(8:43) 1.2(5:25)
  Drills 1 5:00 0.25(20:07) 0.4(12:30)
  Track1 1:49 0.37(4:52) 0.6(3:02)
  Total7 4:17:49 28.63(9:00) 46.08(5:36) 345

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Saturday May 5 #

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

A couple of laps with 4x50m build ups

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

ABCs and dynamic stretching

Track 1:49 intensity: (1:00 @3) + (49 @4) 0.6 km (3:02 / km)

Warm 68F light breeze. 4x150m with 2min recovery. Build, cruise, ease:
28, 28, 27, 26 (avg 36 ish per 200)
Focused on form, esp arms. Quads tiring on the last rep.

Walking warm up/down 7:00 [1] 0.6 km (11:40 / km)

Friday May 4 #

MTB (Path) 19:00 [1] 4.4 mi (4:19 / mi) +25m 4:15 / mi
ahr:114

Beautiful day, no early meetings, so rode to work via Medicine Lake RT

MTB 21:00 intensity: (15:00 @1) + (6:00 @2) 4.3 mi (4:53 / mi) +55m 4:42 / mi
ahr:116

Warm 76 F with strong headwind off lake, back home.

Thursday May 3 #

Walking 25:00 [1] 2.6 km (9:37 / km) +30m 9:05 / km
(rest day)

Felt tired today, but neeed a fresh air fix.

Wednesday May 2 #

Strength 1:10:00 [3] 2.6 km (26:55 / km)

ABCs, dynamic stretching and 2x40m build ups

TRX rows 3x12
KB SLRDL 3x8 ea
Is, Ys and Ts 3x8

Trapbar DL 95 3x10
Cable rev flys 7.5 3x12
Side step up 18" with KB 3x10 ea leg

Leg press 135 2x12
Pushups 20, 16
Rev hyper-ext 3x12

Conditioning 5x1 min skill mill run, alt 1m walk (0.67 and 0.15)

Tuesday May 1 #

Walking 15:00 [1] 1.7 km (8:49 / km)

Reasonable kinda day

Trail running 18:00 [2] 2.8 km (6:26 / km) +45m 5:57 / km

Trails starting to dry out.

Monday Apr 30 #

Walking warm up/down (Treadmill) 24:30 [1] 3.0 km (8:10 / km) +55m 7:29 / km
ahr:111

Z1 recovery walk

Sunday Apr 29 #

MTB 45:00 intensity: (5:00 @1) + (25:00 @2) + (12:00 @3) + (3:00 @4) 10.3 mi (4:22 / mi) +135m 4:12 / mi
ahr:118

Fitted tubeless tires and went for a test ride. Beautiful out, warm except with the wind off the lake.

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