Training Log Archive: BPIn the 7 days ending Jan 26, 2019:
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Saturday Jan 26, 2019 #
Jogging (Treadmill) 25:00 3.4 km (7:21 / km) +35m 7:00 / km
ahr:140
Walk wu to jog.
Strength 1:00:00 [2]
Circuit class with the whole family. 1min recovery between supersets.
Stretching to warm up then:
KB swings 25” 3x12
1min plank x3
20” box jump 3x10
Ball slams 20# 3x10
Stairs (15 treads) with 2x25# KB
Deadlift 65# 3x8
Squat to thrust 45# bar 3x8
Dips to fatigue 3xX (20 ish)
Rear lunges with elevated foot 2x25# 2x3x8
Chin ups 3xfatigue (5,6,7)
Push ups 3x12
Shoulder press 2x20# alt arms 3x12
Run up stairs 3x30sec
Erg 3x30sec
Hamstring curls 3x30sec
Band press 3x30sec
Stretching to warm up then:
KB swings 25” 3x12
1min plank x3
20” box jump 3x10
Ball slams 20# 3x10
Stairs (15 treads) with 2x25# KB
Deadlift 65# 3x8
Squat to thrust 45# bar 3x8
Dips to fatigue 3xX (20 ish)
Rear lunges with elevated foot 2x25# 2x3x8
Chin ups 3xfatigue (5,6,7)
Push ups 3x12
Shoulder press 2x20# alt arms 3x12
Run up stairs 3x30sec
Erg 3x30sec
Hamstring curls 3x30sec
Band press 3x30sec
Friday Jan 25, 2019 #
Walking (Treadmill) 21:00 [1] 2.4 km (8:45 / km)
Another trying travel day to BOS out of LGA (as bad luck would have it!), this time FAA and shutdown related.
And on finally landing, the good news that Trump caved :-)
And on finally landing, the good news that Trump caved :-)
Thursday Jan 24, 2019 #
Walking 32:00 [1] 3.0 km (10:40 / km)
Trying travel day to NYC, mostly weather-related.
Wednesday Jan 23, 2019 #
Strength 40:00 [1]
ABCs, dynamic stretching and 5x40m build ups to wu
WWO2 "Push" muscles day (30sec recovery within and between supersets)
Reverse lunge to balance (hold) 2x15# 2x3x12
DB incline bench press unilateral 20# 2x3x12
Freemotion squat 120# 3x15
Planche Push ups 3x15
Lateral raise (1,3 count) 2x5# 3x12
Calf raise (1,3 count) 70# 3x12
WWO2 "Push" muscles day (30sec recovery within and between supersets)
Reverse lunge to balance (hold) 2x15# 2x3x12
DB incline bench press unilateral 20# 2x3x12
Freemotion squat 120# 3x15
Planche Push ups 3x15
Lateral raise (1,3 count) 2x5# 3x12
Calf raise (1,3 count) 70# 3x12
Walking (treadmill) 15:00 [1] 1.6 km (9:22 / km) +35m 8:27 / km
ahr:95
LT break.
Tuesday Jan 22, 2019 #
Jogging warm up/down (skillmill) 12:00 [2] 1.7 km (7:04 / km)
ahr:124
2 wu then 5x30sec strides with 1:30 walk recovery
Strength 1:00:00 [1] 1.2 km (50:00 / km)
Dynamic stretching then combined 2x30 min sessions for a whole body wo as follows:
SL Hinge 14kg KB tempo 1, 3 sec 2x3x12
Bird dog Row 12kg KB tempo 1, 3 sec 2x3x12
Overhead KB swing 14kg 3x12
TRX inverted row to fly BW 3x12
Reverse hyperextension tempo 2, 4 sec 3x15
Zottman curls 12.5# DB 3x15
Cable pulldown/over 22.5# 3x15
Hip abduction machine 85# 3x15
SL Hinge 14kg KB tempo 1, 3 sec 2x3x12
Bird dog Row 12kg KB tempo 1, 3 sec 2x3x12
Overhead KB swing 14kg 3x12
TRX inverted row to fly BW 3x12
Reverse hyperextension tempo 2, 4 sec 3x15
Zottman curls 12.5# DB 3x15
Cable pulldown/over 22.5# 3x15
Hip abduction machine 85# 3x15
Snowshoe 22:00 [1] 2.0 km (11:00 / km) +25m 10:21 / km
ahr:109
1" new snow overnight. Unfortunately base was really icy.
Monday Jan 21, 2019 #
Elliptical (Zero runner ) 33:00 5.8 km (5:41 / km)
ahr:118
Z1, z2 recovery effort. Cad = 120 spm.
Sunday Jan 20, 2019 #
Soccer 1:00:00 5.2 km (11:32 / km)
ahr:136
Indoor 5 a side.