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Training Log Archive: BP

In the 7 days ending Sep 14, 2019:

activity	#	time	miles		km		+m
Strength	2	1:30:00	0.5		0.8
Spin	2	1:15:00	21.75	(3:27)	35.0	(2:09)
Walkajoggeroo	1	30:00	2.49	(12:04)	4.0	(7:30)	100
Walking	1	25:00	1.68	(14:54)	2.7	(9:16)
Trail running	1	20:00	1.86	(10:44)	3.0	(6:40)	30
Drills	1	20:00	1.3	(15:20)	2.1	(9:31)
Elliptical	1	20:00	2.05	(9:45)	3.3	(6:04)
Total	7	4:40:00	31.63		50.9		130

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Saturday Sep 14, 2019 #

Walkajoggeroo 30:00 4.0 km (7:30 / km) +100m 6:40 / km
ahr:113

Hill intervals running with walk recovery (1:2)

Friday Sep 13, 2019 #

Trail running warm up/down 20:00 3.0 km (6:40 / km) +30m 6:21 / km
ahr:130

Into the pines. Beautiful day and nice escape from the chore list.

Thursday Sep 12, 2019 #

Note

Off to Boston to escape the rain

Walking 25:00 [1] 2.7 km (9:16 / km)

Carlisle Pines reconnoiter

Wednesday Sep 11, 2019 #

Drills warm up/down 20:00 [1] 2.1 km (9:31 / km)

ABCs, dynamic stretching and 5x40m build ups, walk 1 km.

Strength 1:00:00 [2]

WWO2 + 3

Safety bar squat 85# 4x12
Raised push ups 3” 4x12
Lat raises 2x10# 4x12

Upper cut 2x17.5# 4x12
Rear lunge 2x25# 4x12
Assisted dips 80# 4x12

Wall ball toss 16# 4x12
Body saw 4x12
Band press (red) 4x12

Friction trolley sprints 100# 2x3x30m

Tuesday Sep 10, 2019 #

Elliptical warm up/down 20:00 [1] 3.3 km (6:04 / km)

easy wu

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

WWO1

Bird dog row 16kg kB 3x2x12
SL deadlift B stance 2x12kg kB 3x2x12
TRX rev fly 3x12

Close grip lat pulldown 65# 3x12
KB conventional deadlift 28kg 3x12
DB hammer curls 2x15# 3x12

Monday Sep 9, 2019 #

Spin (P) 25:00 11.8 km (2:07 / km)

Easy ride, indoors, 5wu, 15 cruise, 5cd; T187/W134/C81/R44

Sunday Sep 8, 2019 #

Spin (P) 50:00 23.2 km (2:09 / km)
ahr:114

And it's Raining...again!
Spin ride with focus on CRO metrics: T366/W126/C79/R43.

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