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Training Log Archive: BP

In the 7 days ending Feb 8:

activity # timemileskm+m
  Strength2 1:25:00 0.75 1.2
  Walking3 1:15:00 5.47(13:43) 8.8(8:31) 135
  Spin2 1:05:00 20.51(3:10) 33.0(1:58)
  Massage1 1:00:00
  Walkajoggeroo3 53:00 4.47(11:51) 7.2(7:22) 55
  XC ski1 32:00 3.11(10:18) 5.0(6:24) 60
  Total7 6:10:00 34.3 55.2 250
  [1-5]7 5:10:00

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SuMoTuWeThFrSa

Saturday Feb 8 #

XC ski warm up/down (Classic) 32:00 [2] 5.0 km (6:24 / km) +60m 6:02 / km

Ski testing on the somewhat scrappy hard skate deck with marginal classic tracks (need some more snow - which is coming our way!).

A. Picked up a pair of Atomic Motion Lite 52 for $99 to use as B skis on groomed and un-groomed / conditions - double camber ran well out of the tracks.
B. Also tried a pair of Fischer Spider 62's for off trail use - single camber but ran well- pretty nice too with full length metal edge - will buy if I can get a good deal!

Friday Feb 7 #

Walkajoggeroo warm up/down (Treadmill (P)) 16:00 [1] 2.0 km (8:00 / km) +20m 7:37 / km

Walk to jog with drills and 30-45sec strides.

Strength 55:00 [2] 1.2 km (45:50 / km)

WWO2 and 3 combined

Box jump 30" 2x5
Slam ball 20# 2x5

SB Squat 85# 2x8
KB SA row 40# 2x2x8

Ass. neut grip pull up 55# 2x12
DB alt step up 2x20# 2x2x12

KB SA carry 60# 3x2x30m
Superband diagonal pull apart red 2x2x15

Wall ball 20# 2x5
Skater 2x5x2

KB SA shoulder press with rotation 20# 2X2x8
BB Sumo DL 85# 2x8

Dual cable stand chest press 40# 2x12
SLRDL cable 20# 2x2x12

Hollow hold 2x30sec
Ball supine leg curl 2x15

Thursday Feb 6 #

Spin (P) 30:00 intensity: (5:00 @1) + (17:00 @2) + (8:00 @3) 15.3 km (1:58 / km)
ahr:123

Fun ride with mix of cadence and hills 4wu, 25, 1cd; 272/151/81/45

Massage 1:00:00 [0]

Maintenance time

Wednesday Feb 5 #

Walking warm up/down (Treadmill (P)) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 2.2 km (9:05 / km) +135m 6:57 / km
ahr:104

Didn't feel like doing much at first so opted for uphill hiking session.

Tuesday Feb 4 #

Walkajoggeroo warm up/down 12:00 [1] 1.7 km (7:04 / km)

Gettin’ rollin’

Strength 30:00 [2]

WWO2

Broad jump 3x5
Slam ball 20# 3x5

SB Squat 85# 3x8
KB SA row 40# 3x2x8

Neut grip pull up be 3x5
DB alt step up 2x22.5# 3x2x12

SA carry 50# 3x40m
Push ups 3x12

Walking 20:00 [1] 2.4 km (8:20 / km)

Streets of Cambridge MA

Monday Feb 3 #

Walkajoggeroo warm up/down (P) 25:00 [1] 3.5 km (7:09 / km) +35m 6:48 / km

Easy stretch out in Boston

Note

Recorded 16,000 steps around MIT today

Walking 35:00 [1] 4.2 km (8:20 / km)

Sunday Feb 2 #

Spin (P) 35:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (5:00 @4) 17.7 km (1:59 / km)
ahr:129

Too warm to ski at 42f and short of time , Boston bound. So indoor bike.
5wu, 25 HIIT, 5cd: 284/158/75/49

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