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Training Log Archive: BP

In the 7 days ending Nov 9:

activity # timemileskm+m
  Nordic walking3 2:01:15 9.51(12:45) 15.3(7:55) 235
  Strength3 1:30:00 1.74(51:44) 2.8(32:09)
  Walking3 1:00:30 4.23(14:19) 6.8(8:54) 62
  Buckthorn bashing1 1:00:00 1.55(38:37) 2.5(24:00) 50
  Spin2 35:00 8.79(3:59) 14.15(2:28)
  Walkajoggeroo2 31:00 2.61(11:53) 4.2(7:23) 42
  Trail running1 20:00 1.74(11:30) 2.8(7:09) 50
  Drills 1 20:00 1.24(16:06) 2.0(10:00)
  Total7 7:17:45 31.41(13:56) 50.55(8:40) 439

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Saturday Nov 9 #

Nordic walking (Bike path) 36:00 intensity: (10:00 @1) + (20:00 @2) + (6:00 @3) 4.8 km (7:30 / km) +45m 7:10 / km

Not bad out, warmish and partial sun.

Friday Nov 8 #

Walkajoggeroo warm up/down 16:00 [1] 2.1 km (7:37 / km) +21m 7:15 / km
ahr:118

Walk/jog 1:1 ints

Strength 30:00 [2] 0.9 km (33:20 / km)

WWO3

Back squat 120# 3x15
SA should press 17.5# 3 sec ecc 3x15

Good morning 45# 3x15
SA self supported row 12kg 3x2x15

TRX OH triceps 2x30sec
Suitcase hold 24kg 2x2x30sec
High plank shoulder taps 2x30sec

Walking (XC and small trail) 22:00 [1] 2.4 km (9:10 / km) +50m 8:18 / km

Cold LT outing

Thursday Nov 7 #

Nordic walking (XC and small trail) 39:00 intensity: (10:00 @1) + (20:00 @2) + (9:00 @3) 5.0 km (7:48 / km) +60m 7:22 / km
ahr:129

Colder day in the woods we went.

Spin warm up/down (P) 15:00 [1] 5.75 km (2:37 / km)
ahr:94

Easy down; T70/W79/C88/R33

Wednesday Nov 6 #

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

Walk, ABCs, dynamic stretching and 6x40m build ups.

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

WWO2

Goblet squat 40# 3x15
Raised push up (2") 3x15

Offset Bulgarian SL plit squat 25# 3x2x15
One arm incline press 22.5# 3x2x15

Wall sit lat raise 2x7.5# 3x1t5
Overhead carry 2x17.5# 3x40m

Walking 17:30 [1] 2.2 km (7:57 / km) +12m 7:45 / km

Coltish wind blowing around the lake LT; got my shimmy on.

Tuesday Nov 5 #

Walkajoggeroo warm up/down (Treadmill) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.1 km (7:09 / km) +21m 6:48 / km

Walk then 90sec run:30sec walk x6

Strength 30:00 [2] 0.9 km (33:20 / km)

WWO1 (30sec recovery)

SL Hip thrusts 3x15
TRX row to fly 3x15

Lat pulldown 27.5# 3x15
KB swings 18kg 3x15

Band pull apart (red) 3x15
Band monster walk (red) 3x15
Bird dog walk plank 3x15

Walking 21:00 [1] 2.2 km (9:33 / km)

LT round the lake ; cool with some sun. Geese have left for warmer climes.

Monday Nov 4 #

Spin warm up/down 20:00 [1] 8.4 km (2:23 / km)
ahr:104

Recovery ride; T114/W95/C82/R36

Trail running (Small trail) 20:00 intensity: (15:00 @1) + (5:00 @2) 2.8 km (7:09 / km) +50m 6:33 / km

Easy lope, muddy conditions.

Sunday Nov 3 #

Nordic walking (XC and small trail) 46:15 intensity: (10:00 @1) + (20:00 @2) + (16:15 @3) 5.5 km (8:25 / km) +130m 7:31 / km
ahr:136

FP XC round; freeze-thaw in effect.

Buckthorn bashing 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km

The odd sprout in the yard, so clearing into the park.

Note

Decided it was time to get out of the comfort zone- signed up for dog sledding / cross country skiing in the Boundary Waters this coming January.

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