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Training Log Archive: BP

In the 7 days ending Aug 10:

activity # timemileskm+m
  Walking3 4:24:30 12.61(20:58) 20.3(13:02)
  Massage1 1:00:00
  Strength2 1:00:00 1.12(53:39) 1.8(33:20)
  Spin1 45:00 12.43(3:37) 20.0(2:15)
  Nordic walking1 38:30 3.11(12:24) 5.0(7:42) 55
  Drills 1 20:00 1.24(16:06) 2.0(10:00)
  Walkajoggeroo1 15:00 1.37(10:58) 2.2(6:49) 20
  Total6 8:23:00 31.88 51.3 75
  [1-5]6 7:23:00

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SuMoTuWeThFrSa

Saturday Aug 10 #

Nordic walking (XC and small trials) 38:30 intensity: (5:00 @1) + (15:00 @2) + (18:30 @3) 5.0 km (7:42 / km) +55m 7:18 / km
ahr:120

Wet and muddy, but refreshing. Cad = 134.

Friday Aug 9 #

Walkajoggeroo warm up/down (Technogym) 15:00 intensity: (8:00 @1) + (7:00 @2) 2.2 km (6:49 / km) +20m 6:31 / km

Walk to jog.

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO2

Trapbar deadlift 95# 3x12
Cable chest press 25# 3x12
Body saw 3x12

Wall ball toss 18# 3x12
RDL to row 2x20# 3x12
Side plank + leg raise 3x2x12

Rengade row15# 2x12

Walking 19:30 [1] 2.2 km (8:52 / km)

Pleasant lunchtime outing.

Thursday Aug 8 #

Massage 1:00:00 [0]

Getting the kinks out.

Spin (P) 45:00 intensity: (10:00 @1) + (30:00 @2) + (5:00 @3) 20.0 km (2:15 / km)
ahr:115

10 wu, 30 cadence/ints and 5 cd. T297/W124/C88/R40

Wednesday Aug 7 #

Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk then, ABCs dynamic stretching and 6x40m build ups - stiff post flight.

Strength 30:00 [2] 1.0 km (30:00 / km)

WWO1

Deep push up 3x12
Squat 75# 3x12
Cuban rotation 2x7.5# 3x12

DB uppercut 2x15# 3x2x6
Reverse lunge 2x20# 3x2x6
Assisted dip 95# 3x12

Tuesday Aug 6 #

Note

JFK and enduring a mega delay. Catching up on domestic politics and Brexit- both equally depressing.

Monday Aug 5 #

Walking 1:35:00 [1] 7.6 km (12:30 / km)

Trams and shopping

Sunday Aug 4 #

Walking 2:30:00 [1] 10.5 km (14:17 / km)

ZRH and Uetliberg.

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