Training Log Archive: BPIn the 7 days ending Oct 21, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Oct 21, 2019 #
Spin (P) 35:00 17.0 km (2:04 / km)
ahr:136
Fun ride: 5wu 25 ints 5cd; T280/W147/C86/R43
Note
Rainy day, worked at home after taking puppy for Veterinary check up - all systems go. Plus 2020 travel planning; Ireland (with the extended family) in May (Limerick, Kerry including Killarney NP, Dublin), Schweiz for 1 Aug week, Blue Mtns and NSW coast in October. UK +/- depending on Brexit (although I am due to go in December).
Sunday Oct 20, 2019 #
Note
Somewhat broken sleep with puppy minding - however cuteness personified. “Green girl”, AKC “CastleMtn Miracle Galway Girl”, call name “Emmi” getting acclimated to her new home.
Moments of such joy offset the Wallabies loss to the Lions yesterday, although I owe my Welsh friend another beer!
Moments of such joy offset the Wallabies loss to the Lions yesterday, although I owe my Welsh friend another beer!
MTB 1:07:00 9.0 mi (7:27 / mi) +220m 6:55 / mi
ahr:135
Theo Wirth on a very fine Fall day - trails dry and in v.g. condition. Went south first; South loop, Glenwood, SW loop and back then North loop and Area 36.
Saturday Oct 19, 2019 #
Walking (Trail) 30:00 [1] 3.5 km (8:34 / km)
Stretching the legs after 5 hour drive back from WI.
Testing out some new Inov-8 Roclite 345 GTX light weight hiking boots - pretty nice.
Testing out some new Inov-8 Roclite 345 GTX light weight hiking boots - pretty nice.
Friday Oct 18, 2019 #
Walkajoggeroo warm up/down 15:00 [1] 2.2 km (6:49 / km)
Walk 4.5-5mph, with 6x30sec run at 9 mph.
Strength 30:00 [2] 0.4 km (1:15:00 / km)
WWO3
Combinations each with 3 sec ecc Phase:
TRX fall out/push up 3x12
Plank row (red band) 3x2x12
SL Hip hinge with 1 arm row 17.5# 3x2x12
Rev lunge to 1 arm shoulder press 12.5# 3x2x12
Combinations each with 3 sec ecc Phase:
TRX fall out/push up 3x12
Plank row (red band) 3x2x12
SL Hip hinge with 1 arm row 17.5# 3x2x12
Rev lunge to 1 arm shoulder press 12.5# 3x2x12
Note
And a drive back to central WI to pick up a new puppy (8w)
Walking 21:00 [1] 2.3 km (9:08 / km)
Exploring Waupaca.
Thursday Oct 17, 2019 #
Walking 20:00 [1] 2.3 km (8:42 / km)
Pleasant lakeside walk
Spin (P) 35:00 16.0 km (2:11 / km)
ahr:111
5 wu, 25 HIIT, 5 cd; T256/W128/C78/R43
Wednesday Oct 16, 2019 #
Drills warm up/down 20:00 [1] 1.8 km (11:07 / km)
ahr:114
Walk 1km, ABCs and dynamic stretching, 5x40m build ups.
Strength 30:00 [2] 0.8 km (37:30 / km)
WWO2 (30sec recovery between combo sets)
Med ball slams 25# 3x8
Trap bar DL 105# 3 sec ecc. 3x8
Pike pos. Push ups with increased depth 3x8
SLRDL machine 20# 3x2x12
SA chest press machine 15# 3x2x12
Plank rotations 3x2x12
Med ball slams 25# 3x8
Trap bar DL 105# 3 sec ecc. 3x8
Pike pos. Push ups with increased depth 3x8
SLRDL machine 20# 3x2x12
SA chest press machine 15# 3x2x12
Plank rotations 3x2x12
Tuesday Oct 15, 2019 #
Walkajoggeroo warm up/down 18:00 [1] 2.5 km (7:12 / km) +25m 6:51 / km
ahr:117
Walk to jog then 60:30 jog/walk.
Strength 30:00 [3] 0.8 km (37:30 / km)
WWO1
Box jump 24" 3x8
Double front rack KB pause squat 3 sec ecc. 20kg 3x8
Bird dog lat row 20# 3 sec ecc. 3x2x8
Step up 15" 2x17.5# 3 sec ecc. 3x2x12
barbell row 65# 3x12
Pallof press red band figure 8 2x2x25sec
Box jump 24" 3x8
Double front rack KB pause squat 3 sec ecc. 20kg 3x8
Bird dog lat row 20# 3 sec ecc. 3x2x8
Step up 15" 2x17.5# 3 sec ecc. 3x2x12
barbell row 65# 3x12
Pallof press red band figure 8 2x2x25sec
Walking (Trail) 20:00 [1] 2.1 km (9:31 / km)
So-so know day but good to be outside.