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Training Log Archive: BP

In the 7 days ending Jul 27:

activity # timemileskm+m
  Strength4 2:05:00 0.5 0.8
  Walking2 50:00 3.04(16:25) 4.9(10:12)
  MTB1 31:00 6.34(4:53) 10.2(3:02) 50
  Nordic walking1 26:20 2.11(12:28) 3.4(7:45) 40
  Walkajoggeroo2 24:00 2.0(12:00) 3.22(7:27)
  Drills 1 20:00 1.24(16:06) 2.0(10:00)
  Total7 4:36:20 15.24 24.52 90
averages - weight:61.5kg

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SuMoTuWeThFrSa

Saturday Jul 27 #

Walking 30:00 [1] 2.8 km (10:43 / km)

ZRH

Friday Jul 26 #

Walkajoggeroo warm up/down (Skillmill) 12:00 [1] 1.61 km (7:27 / km)

Walk then 4x15 sec sprints with 1 min recovery.

Strength 30:00 [2] 0.0 km

WWO3

BB RDL 70# 3x15
Seated row 1/3 tempo 35# 3x15

Free motion squat 120# 3x15
SA Shoulder press 17.5# 3x2x15

TRX triceps 2x15
TRX fall out hold 15 sec x2
Side plank top leg up 2x2x15sec

Thursday Jul 25 #

MTB (Bike path) 31:00 intensity: (16:00 @1) + (15:00 @2) 10.2 km (3:02 / km) +50m 2:58 / km
ahr:108

From work to home. Warm day with some head wind.

Wednesday Jul 24 #

Drills warm up/down 20:00 [2] 2.0 km (10:00 / km)
weight:61.5kg

Walk then ABCs, dynamic stretching an d5x40m build ups

Strength 30:00 [3] 0.8 km (37:30 / km)

WWo2

SL glut bridge on red ball 3x2x15
Inv row to fly (more lean with spacer) TRX 3x15

Lat pulldown 60# 3x15
KB swing 18kg 3x15

Band walk blue 2x2x15
Bicep curls blue 2x15
Plank walking 2x30sec

Walking 20:00 [1] 2.1 km (9:31 / km)
ahr:85

Warm LT outing

Tuesday Jul 23 #

Walkajoggeroo warm up/down 12:00 [1] 1.61 km (7:27 / km)

Walk then 4x30sec strides at 8mph.

Strength 30:00 [2]

WWO1 Push (increasing the weight)

Goblet squat 20kg 3x15
Push up (elevated feet 3") 3x15

Bulg. split squat (tempo) 12kg 3x2x15
One arm inc press 22.5# 3x2x15

Wall sit lat raise 2x7.5# 3x15
Overhead carry 2x17.5# 3x40m

Monday Jul 22 #

Nordic walking (Bike Path) 26:20 intensity: (5:00 @1) + (20:00 @2) + (1:20 @3) 3.4 km (7:45 / km) +40m 7:19 / km
ahr:111

Cool morning with low humidity for once.

Note

Said a teary goodbye to our 11 year old Berner today - gorgeous girl Maddi, who brought us much joy. She will be missed.

Sunday Jul 21 #

Strength 35:00 [1]

Easy day with yard work.

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