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Training Log Archive: BP

In the 7 days ending Sep 28, 2019:

activity # timemileskm+m
  Strength2 1:30:00 1.24(1:12:25) 2.0(45:00)
  MTB2 1:24:30 7.61(11:06) 12.25(6:54) 50
  Walking3 1:05:00 4.23(15:23) 6.8(9:34) 180
  Spin1 21:00 5.97(3:31) 9.6(2:11)
  Drills 1 18:00 1.24(14:29) 2.0(9:00)
  Walkajoggeroo1 15:00 1.3(11:30) 2.1(7:09)
  Total6 4:53:30 21.59(13:36) 34.75(8:27) 230

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SuMoTuWeThFrSa

Saturday Sep 28, 2019 #

MTB 1:00:00 [3] 4.0 km (15:00 / km)

JL recovery Katoomba

Friday Sep 27, 2019 #

Note

IDL losing a day

Thursday Sep 26, 2019 #

MTB (Bike oath) 24:30 [1] 8.25 km (2:58 / km) +50m 2:53 / km
ahr:106

Shuttling cars around and then home from work. Heading out to SYD tonite for a week down under.

Wednesday Sep 25, 2019 #

Drills warm up/down 18:00 [1] 2.0 km (9:00 / km)

Walk 1 km, ABCs and dynamic stretching, 5x25m sprint starts.

Strength 1:00:00 [2] 1.2 km (50:00 / km)

WWO+3

Good morning bar 65# 3x10
Bird dog row 12kg KB 3x2x10
Swiss ball leg curl 3x10

Ass. pull up (blue band) 3x10
Hip thrust march 3x10
Underhand pull apart red band 3x10

Slam ball 25# 3x25 sec (11-12)
TRX biceps curls 3x25sec (12)
Band lateral walk (but) 3x25sec (2x2x5)

Hip airplane 3x2x15
Plank rotation 3x2x10

Note

Historical VO2 test results from 7/12 to 9/19 (at RQ = 0.9): recent = 59.4 ml/min/kg (3578), range 51.5-60.0, mean 53.5; non-weight adjusted values range 3308-3876 ml/min, indicating maintenance over time / with aging, despite lack of specific VO2 max training.

Walking 16:00 [1] 1.7 km (9:25 / km)

Windy LT

Tuesday Sep 24, 2019 #

Walkajoggeroo warm up/down (Treadmill) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.1 km (7:09 / km)
ahr:125

Walk to jog.

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

WWO1

Goblet squat 45# KB 3/1 tempo 3x12
Neutral grip Incline press 2x20#DB 3/1 tempo 3x12

Single leg press (machine) 90# 3x2x12
1/2 kneel shoulder press 15# 3x2x12

IYT 3x2x20
PU plus 2x20

Walking 15:00 [1] 1.6 km (9:22 / km)

Warm and sunny LT

Monday Sep 23, 2019 #

Walking (Treadmill) 34:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (4:00 @4) 3.5 km (9:43 / km) +180m 7:44 / km
ahr:122 max:169

AMA with same protocol as previously. VO2 (at RQ =0.9) = 59.4

Sunday Sep 22, 2019 #

Spin warm up/down (P) 21:00 intensity: (11:00 @1) + (5:00 @2) + (5:00 @3) 9.6 km (2:11 / km)
ahr:115

Easy aka low impact effort on account of AMA tomorrow.
T150/W139/C85/R42

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