Training Log Archive: BPIn the 7 days ending Mar 2, 2019:
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Saturday Mar 2, 2019 #
Snowshoe 34:00 [1] 3.0 km (11:20 / km) +60m 10:18 / km
ahr:104
More fresh snow.
Friday Mar 1, 2019 #
Drills warm up/down 14:00 [1] 1.6 km (8:45 / km)
ahr:121
Dynamic stretching, skill mill jogging with 6x15sec strides at 6 min/mile pace.
Strength 30:00 [1]
Single leg hinge 16kg KB 3x2x8
Bird dog row 25# 3x2x8
Bulgarian split squat 2x25# 3x2x12
Incline DB press 2x20# 3x12
Half kneel Pallof press machine 17.5# 3x2x12
Bird dog row 25# 3x2x8
Bulgarian split squat 2x25# 3x2x12
Incline DB press 2x20# 3x12
Half kneel Pallof press machine 17.5# 3x2x12
Massage 1:00:00 [0]
Monthly maintenance
Snowshoe 31:00 [1] 2.4 km (12:55 / km) +60m 11:29 / km
ahr:109
Deep snow, and more falling; serene in the woods
Thursday Feb 28, 2019 #
Jogging 32:10 4.8 km (6:42 / km) +90m 6:08 / km
ahr:130 weight:64.5kg
5 wu then 10x1 min alt run/walk and 4x30sec faster plus cool down
Wednesday Feb 27, 2019 #
Drills warm up/down 18:00 [1] 1.5 km (12:00 / km)
ahr:109
Jog warm up then ABCs and dynamic stretching, 5x40m build ups.
Strength 30:00 [1] 0.8 km (37:30 / km)
ahr:101
WWO2
Box jump 24" 3x8
Goblet squat 20kg 3x8
Pull up eccentric 3x8
Offset rev lunge 12kg 3x2x12
TRX inv. row to fly 3x12
TRX curls 3x12
Stir the pot plank 3x2x15
Box jump 24" 3x8
Goblet squat 20kg 3x8
Pull up eccentric 3x8
Offset rev lunge 12kg 3x2x12
TRX inv. row to fly 3x12
TRX curls 3x12
Stir the pot plank 3x2x15
Tuesday Feb 26, 2019 #
Jogging warm up/down 15:00 2.0 km (7:30 / km)
ahr:109 weight:65.1kg
Walk to jog then 6x30sec strides with walk recovery.
Strength 30:00 [2] 0.7 km (42:51 / km)
WWO1
Med ball slam (explode upwards) 20# 4x8
Trapbar deadlift 105# 3x8
DB Uppercut (rotate and thrust) 2x17.5# 3x2x8
Shoulder tap push ups 3x12
KB 16kg swings 3x12
Lat raises 7.5 # 3x12
Med ball slam (explode upwards) 20# 4x8
Trapbar deadlift 105# 3x8
DB Uppercut (rotate and thrust) 2x17.5# 3x2x8
Shoulder tap push ups 3x12
KB 16kg swings 3x12
Lat raises 7.5 # 3x12
Monday Feb 25, 2019 #
Hiking 1:20:00 [1] 6.4 km (12:30 / km) +80m 11:46 / km
Morning desert hike.
Sunday Feb 24, 2019 #
Hiking 1:46:00 [1] 8.0 km (13:15 / km) +150m 12:07 / km
Sunny 60F finally! Desert hike.
Walking 25:00 [1] 2.4 km (10:25 / km)
Cool morning