Training Log Archive: BPIn the 7 days ending Mar 16, 2019:
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Saturday Mar 16, 2019 #
Jogging (Treadmill) 30:00 4.1 km (7:19 / km) +210m 5:50 / km
ahr:133
Walk to jog then hill intervals 8x2 min with 1 min walk recovery.
Note
Boston on a St Patrick’s weekend - let’s go Murphys.....
Yep, braved a raucous crowd at a Dropkick Murphy’s gig.
Yep, braved a raucous crowd at a Dropkick Murphy’s gig.
Friday Mar 15, 2019 #
Orienteering (GBF G/B) 47:20 **** 4.95 km (9:34 / km) +105m 8:39 / km
ahr:136 spiked:9/12c
Great Brook, with a surprising amount of snow underfoot and icy XC ski trails. Could have used spikes. Anyhow and old course from 2014 Green on 1:7500, with a couple of controls cut off (SL=4.2km). Took it steady and went surprisingly well given no serious orienteering in over a year now. Had some difficulty in the technical rock knoll section but otherwise kept moving and ran the hills.
Thursday Mar 14, 2019 #
Note
(rest day)
Going to BOS for new grand parent duties.
Wednesday Mar 13, 2019 #
Drills warm up/down 20:00 [1] 1.6 km (12:30 / km)
Walk/jog then dynamic stretching, ABCs and 5x40m build ups.
Strength 1:00:00 [1] 1.2 km (50:00 / km)
WWO2/3
45 sec recovery between sets
Box jump 24-30" 4x8
Sumo deadlift 95# 4x8
Bird dog row 27.5# 4x2x8
SLRDL 2x17.5# 3x2x12
Lat pulldown dual cable 27.5# 3x12
TRX Biceps curl to rev fly3x15
Leg curls (hams with leg dolly) 3x15
45 sec recovery between sets
Box jump 24-30" 4x8
Sumo deadlift 95# 4x8
Bird dog row 27.5# 4x2x8
SLRDL 2x17.5# 3x2x12
Lat pulldown dual cable 27.5# 3x12
TRX Biceps curl to rev fly3x15
Leg curls (hams with leg dolly) 3x15
Tuesday Mar 12, 2019 #
Jogging warm up/down (Skillmill) 15:00 2.2 km (6:49 / km)
ahr:134
Walk to jog then 6x30sec strides at 6:30/M pace.
Strength 30:00 [2] 0.8 km (37:30 / km)
ahr:105
WWO1
Broad jump 3x6 (78-82")
Goblet squat (paused) 50# 3x8
One arm push press 20# 3x2x8
Push ups with shoulder taps (elevated) 3x12
Offset rev lunge to balance 14 kg KB 3x2x12
Wall sit lateral raise 2x5# 3x12
Broad jump 3x6 (78-82")
Goblet squat (paused) 50# 3x8
One arm push press 20# 3x2x8
Push ups with shoulder taps (elevated) 3x12
Offset rev lunge to balance 14 kg KB 3x2x12
Wall sit lateral raise 2x5# 3x12
Note
rhr:44 slept:8.5 weight:63.5kg
WT/BMI 139.6#/21.9 down
PBF 11.6% = 16.2# down
SMM 70.3# stable
BMR 1450kCal + Active 500-700 kCal/day
PBF 11.6% = 16.2# down
SMM 70.3# stable
BMR 1450kCal + Active 500-700 kCal/day
Monday Mar 11, 2019 #
Elliptical 36:00 [1] 6.6 km (5:27 / km) +240m 4:37 / km
ahr:102
Recovery effort.
Sunday Mar 10, 2019 #
Strength 20:00 [1]
More snow clearing. Enough!
XC ski (Classic) 1:00:00 9.8 km (6:07 / km) +110m 5:48 / km
ahr:141 weight:63.8kg
Beautiful sunny spring day c28F and a first for me in MN - skiing on natural snow in March. Tracks well used and starting to melt; great glide with LF8 and just kinda lopped along.