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Training Log Archive: BP

In the 7 days ending Oct 22, 2018:

activity # timemileskm+m
  Strength2 1:39:00 0.93 1.5
  Walking3 1:04:00 4.29(14:56) 6.9(9:17) 30
  MTB1 1:00:00 9.5(6:19) 15.29(3:55) 155
  Spin1 31:00 8.14(3:49) 13.1(2:22) 750
  Trail running1 30:00 2.73(10:58) 4.4(6:49) 60
  Elliptical1 25:28 2.92(8:43) 4.7(5:25) 500
  Total7 5:09:28 28.51 45.89 1495

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Monday Oct 22, 2018 #

Elliptical 25:28 [1] 4.7 km (5:25 / km) +500m 3:32 / km
ahr:98

Sierra Nevada terrain for company.

Sunday Oct 21, 2018 #

MTB (ST) 1:00:00 intensity: (10:00 @1) + (40:00 @2) + (10:00 @3) 9.5 mi (6:19 / mi) +155m 6:01 / mi

Theo Wirth, short and sweet.

Saturday Oct 20, 2018 #

Walking 20:00 [1] 2.4 km (8:20 / km) +20m 8:00 / km

Quick outing still cold out

Strength 30:00 [1]

Yard work and buckthorn surveillance.

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long
 

Walking 28:00 [1] 2.8 km (10:00 / km) +10m 9:49 / km
(rest day)

Too nice not to get outside.

Thursday Oct 18, 2018 #

Spin 31:00 [1] 13.1 km (2:22 / km) +750m 1:50 / km
ahr:95

"Sipping" Champagne (kinda)

Note

New gig tonite, having been invited to sit in with a band and play flute/whistles/accordion/bodhran on a set of numbers ranging from Celtic (Danny Boy, Farewell to Ireland, Thousands are sailing) to Country (Galway Girl) and Classical (Ashoken farewell and Pachobel Canon in D) with el Condor Pasa thrown in for good measure. Performance anxiety reasonably under control.

Wednesday Oct 17, 2018 #

Strength 1:09:00 [2] 1.5 km (46:00 / km)

Dynamic stretching and ABCs to warm up. Super sets:

SL bridge hip thrust 3x2x15
SA incline bench press 17.5# 3x2x15 (3 sec resistance)

Cable SLRDL 25# 3x2x15
Cable row 25# 3x2x15

Wall sit with leg march 3x35s alt with
Ski erg 3x35s

Side plank 3x2x30sec

Walking 16:00 [1] 1.7 km (9:25 / km)

Fine day LT

Tuesday Oct 16, 2018 #

Trail running (XC and small trail) 30:00 intensity: (5:00 @1) + (13:00 @2) + (12:00 @3) 4.4 km (6:49 / km) +60m 6:23 / km
ahr:136

Fartlek session; 6 wu then 8x1:30 run with 1 min walk recovery and 4 cd.

Note

Allergy season is back. Wheezing after run PEFR 470, back up to 530 post salbutamol.

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