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Training Log Archive: BP

In the 7 days ending Sep 21:

activity # timemileskm+m
  Spin4 2:00:00 33.43(3:35) 53.8(2:14)
  Strength3 1:30:00 1.24(1:12:25) 2.0(45:00)
  Walking2 26:00 1.74(14:57) 2.8(9:17)
  Nordic walking1 24:00 1.62(14:51) 2.6(9:14) 45
  Drills 1 20:00 1.49(13:25) 2.4(8:20)
  Walkajoggeroo1 15:00 1.24(12:04) 2.0(7:30) 20
  Elliptical1 15:00 1.62(9:17) 2.6(5:46)
  Total7 5:10:00 42.38(7:19) 68.2(4:33) 65

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Saturday Sep 21 #

Nordic walking (Small trail) 24:00 intensity: (15:00 @1) + (9:00 @2) 2.6 km (9:14 / km) +45m 8:30 / km
ahr:80

Easy outing after 4h drive back from Waupaca WI - BMD puppy viewing for adoption (5w and 5# and will come home with us at 8w and 12-15#).

Friday Sep 20 #

Elliptical warm up/down 15:00 [1] 2.6 km (5:46 / km)

Getting going

Strength 30:00 [2] 0.6 km (50:00 / km)

WWO3

Safety bar squat 90# 3 sec etc 3x8
Pull ups assist 55# 3 sec ecc 3x8

Trap bar deadlift 105# 3 sec etc 3x8
Pseudo planche pos push ups 3x8

Shoulder KB walk 2x12kg 3x40m
Rotation planks 3x2x10

Walking warm up/down 10:00 [1] 1.2 km (8:20 / km)

Cool down

Note

And off to WI for puppy viewing.

Thursday Sep 19 #

Spin (P) 40:00 intensity: (25:00 @1) + (15:00 @2) 17.7 km (2:16 / km)

30 min rhythm ride, straight in with 10 cd: T263/W120/c73/R45

Wednesday Sep 18 #

Drills warm up/down 20:00 [1] 2.4 km (8:20 / km)

Walk 1km, ABCs and dynamic stretching, 8x15sec sprints

Strength 30:00 [2] 0.6 km (50:00 / km)

WWO2

Good morning 40# bar 3x12
One arm cable row 17.5# 3x2x12

Leg curl 70# 3x12
Rear delt machine 55# 3x12

Hip thrust March 3x2x15
Airplane 3x2x15

Spin warm up/down (P) 15:00 intensity: (10:00 @1) + (5:00 @2) 7.0 km (2:09 / km)
ahr:114

Hills; T111/W141/C65/R52

Tuesday Sep 17 #

Walkajoggeroo warm up/down (Treadmill) 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km

Walk to jog.

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

WWO1 (new protocol)

Goblet squat 45 # DB 3 sec ecc. 3x12
Neutral grip incline press 2x20#DB 3 sec ecc. 3x12

SL press 90# 3x2x12
1/2 kneeling shoulder press 15#DB 3x2x12

IYT ( 3 positions) + pu plus 2x4x20


Walking warm up/down 16:00 [1] 1.6 km (10:00 / km)

Warm day, easy stroll.

Monday Sep 16 #

Spin (Path) 25:00 intensity: (15:00 @1) + (10:00 @2) 11.0 km (2:16 / km)
ahr:108

Easy recovery ride: T161/W110/C79/R40

Sunday Sep 15 #

Spin (P) 40:00 intensity: (10:00 @1) + (15:00 @2) + (15:00 @3) 18.1 km (2:13 / km)
ahr:125

Wu 5 then HIIT 1:1 25, cd 10: T282/W132/C80/R43

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