Training Log Archive: BPIn the 7 days ending May 12, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 12, 2019 #
Walking (Treadmill) 31:00 3.7 km (8:23 / km) +250m 6:16 / km
ahr:122
Rainy Boston day, so stayed inside. Hill program fast walk with int hills (4.5, 5-9%)
Saturday May 11, 2019 #
Walking 31:00 [1] 3.2 km (9:41 / km) +40m 9:07 / km
ahr:93
Felt wiped out so no O as planned. Instead a therapeutic stroll through the pines.
Friday May 10, 2019 #
Note
Travel day to BOS. Catching up with the weather we had midweek ie cold and wet!
Long slow miserable slog from Logan to Carlisle. Forgot how bad Boston traffic can be especially on a Friday.
Long slow miserable slog from Logan to Carlisle. Forgot how bad Boston traffic can be especially on a Friday.
Thursday May 9, 2019 #
Nordic walking (Bike path) 21:35 2.95 km (7:19 / km) +30m 6:58 / km
ahr:137
Rain cleared out and needed some fresh air.
Wednesday May 8, 2019 #
Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)
Warm up then ABCs and dynamic stretching finishing with 6x40m build ups (90%)
Strength 30:00 [2] 0.8 km (37:30 / km)
WWO3 (pull day)
Inclined press 2x25# 3x10
Inclined fly 2x12.5# 3x10
Goblet squat 45# 3x10
Land mine SA press 55# 3x2x10
Land mine reverse lunge 55# 3x2x10
OH triceps 30# 3x10
Side plank leg raised 3x2x30sec. (got wobbly on 3rd set!)
Inclined press 2x25# 3x10
Inclined fly 2x12.5# 3x10
Goblet squat 45# 3x10
Land mine SA press 55# 3x2x10
Land mine reverse lunge 55# 3x2x10
OH triceps 30# 3x10
Side plank leg raised 3x2x30sec. (got wobbly on 3rd set!)
Walking 17:00 [1] 1.6 km (10:37 / km) +30m 9:43 / km
Rainy day walk. Testing out my new Arc’teryx jacket.
Tuesday May 7, 2019 #
Jogging warm up/down (treadmill) 18:00 2.5 km (7:12 / km)
Walk to jog then 6x30sec at 6:40 (last one at 6 pace) and slow down.
Strength 55:00 [2]
WWO 1 and 2
1 min recovery between set groups
One arm Row 30# 4x2x12
KB swing 18kg 4x12
Reverse fly (inclined) 2x10# 4x12
Lat pulldown 27.5# 4x12
KB SL deadlift 2x18# 4x2x12
BB curls 25# 4x12
Rev hyperextension BW 3x15
Chin up hold 3x15 sec (45sec rec)
1 min recovery between set groups
One arm Row 30# 4x2x12
KB swing 18kg 4x12
Reverse fly (inclined) 2x10# 4x12
Lat pulldown 27.5# 4x12
KB SL deadlift 2x18# 4x2x12
BB curls 25# 4x12
Rev hyperextension BW 3x15
Chin up hold 3x15 sec (45sec rec)
Monday May 6, 2019 #
Trail running (Small trail) 20:00 3.1 km (6:27 / km) +50m 5:58 / km
ahr:130
Easy recovery effort. Trails still damp.