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Training Log Archive: BP

In the 7 days ending Feb 23:

activity # timemileskm+m
  Strength3 2:00:00
  Hiking1 1:35:00 3.11(30:35) 5.0(19:00) 110
  Stretching2 1:30:00
  Trail running2 1:00:00 6.09(9:51) 9.8(6:07) 115
  Walking2 53:00 3.54(14:58) 5.7(9:18)
  Jogging2 50:00 4.54(11:01) 7.3(6:51) 70
  XC ski1 50:00 5.59(8:56) 9.0(5:33) 105
  Tabata1 45:00
  Spin1 31:00 8.08(3:50) 13.0(2:23)
  Massage1 10:00
  Drills 1 6:00 0.4(14:51) 0.65(9:14)
  Total7 10:10:00 31.35 50.45 400
  [1-5]7 8:30:00

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SuMoTuWeThFrSa

Saturday Feb 23 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Snow and ice on a cool morning.

Strength warm up/down 30:00 [1]

Climbing wall including a nice overhang route.

Trail running 30:00 intensity: (20:00 @2) + (10:00 @3) 4.8 km (6:15 / km) +35m 6:02 / km
ahr:127

Mushy slippery trails from the thaw.

Stretching 45:00 [0]

Dynamic and static with bands.

Friday Feb 22 #

Trail running 30:00 intensity: (5:00 @1) + (15:00 @2) + (10:00 @3) 5.0 km (6:00 / km) +80m 5:33 / km
ahr:135

1-2” fresh snow in AZ. Tried to escape the white stuff! Feet wet from the mush.

Stretching 45:00 [0]

Group session - quite informative. Dynamic and static with and without bands.

Strength warm up/down 30:00 [1]

Planks and stuff

Massage 10:00 [0]

Deep tissue

Thursday Feb 21 #

Tabata 45:00 [3]
ahr:145

HIIT group glass (lone male)

Hiking (Desert trail) 1:35:00 [1] 5.0 km (19:00 / km) +110m 17:07 / km

Cactus land. Cool day with some rain.

Wednesday Feb 20 #

Spin 31:00 intensity: (25:00 @1) + (6:00 @2) 13.0 km (2:23 / km)

Quiet sojourn through the Swiss Alps.

Walking 26:00 [1] 3.2 km (8:07 / km)

Delayed at MSP en route to warmer climes. From G concourse to A14 is a mile long.

Tuesday Feb 19 #

Jogging warm up/down (skill mill) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 3.2 km (6:15 / km)
ahr:122

Warm up with 6x40sec strides every 2 mins

Strength 1:00:00 [1]
ahr:109

WWO 1 and 2

Box jump 24" 4x8
Goblet squat 18kg 4x8
Chin up ecc. bw 4x8

Single leg hinge 12kg 3x2x12
Floor press 2x22.5# 3x12
TRX curls 3x12

Stir the pot 3x2x10
Pallof press17.5# 3x2x12

Foam roller

Monday Feb 18 #

Jogging warm up/down (treadmill) 30:00 intensity: (15:00 @1) + (15:00 @2) 4.1 km (7:19 / km) +70m 6:44 / km
ahr:117

Leisurely recovery effort with 5 wu then 12x1 jog/walk and 1 cd

Sunday Feb 17 #

XC ski (Classic) 50:00 intensity: (15:00 @1) + (25:00 @2) + (10:00 @3) 9.0 km (5:33 / km) +105m 5:15 / km

Snowy day, showing some friends around French Park and throwing in some interval work.

Drills warm up/down 6:00 [1] 0.65 km (9:14 / km)
ahr:108

Indoor ABCs

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