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Training Log Archive: BP

In the 7 days ending May 16, 2020:

activity # timemileskm+m
  Spin4 1:30:00 27.9(3:14) 44.9(2:00)
  Strength3 1:20:00 0.62 1.0
  Nordic walking1 36:00 2.73(13:10) 4.4(8:11) 95
  Walking1 24:00 1.37(17:33) 2.2(10:55)
  Walkajoggeroo1 20:00 1.71(11:42) 2.75(7:16) 60
  Drills 1 10:00 0.62(16:06) 1.0(10:00)
  Total7 4:20:00 34.95 56.25 155

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SuMoTuWeThFrSa

Saturday May 16, 2020 #

Nordic walking (XC and small trail) 36:00 intensity: (10:00 @1) + (16:00 @2) + (10:00 @3) 4.4 km (8:11 / km) +95m 7:23 / km
ahr:144

Wet out in the woods.

Friday May 15, 2020 #

Spin warm up/down (P) 10:00 intensity: (6:00 @1) + (4:00 @2) 4.9 km (2:02 / km)
ahr:110

Short warm up; 82/137/80/44

Strength (P) 20:00 intensity: (10:00 @1) + (10:00 @2)

WWO3
BW whole body; 3 sets 1 min each lunges, squats, rotations, dead bugs, planks/spiders.

Thursday May 14, 2020 #

Spin (P ) 30:00 intensity: (25:00 @1) + (5:00 @2) 14.1 km (2:08 / km)

Lazy ride - tired legs. 223/125/75/46

Wednesday May 13, 2020 #

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

ABCs

Strength 30:00 [2]

WWO2

hrusters 30# 3x6
Skater 3x6x2

KB SA shoulder press with rotation 20# 3X2x8
KB Sumo DL 50# 3x12

Floor chest press 2xKB 40# 3x12
SLRDL 2xKB 40# 3x2x12

Hollow hold 3x30sec
Ball supine leg curl 3x15

Tuesday May 12, 2020 #

Walkajoggeroo warm up/down (Small trail and terrain) 20:00 intensity: (10:00 @1) + (10:00 @2) 2.75 km (7:16 / km) +60m 6:33 / km
ahr:112

Slow build with 8x1:30-2min fartlek ramp ups.

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

WWO1

Box jump 30" 3x5
Slam ball 20# 3x5

KB Front Squat 50# 3x8
KB SA row 25# 3x2x8

Under table Pull ups BW 3x12
DB alt step up 2x20# 3x2x12

OH KB carry 50# 3x30sec
Diagonal Face pull red band 2x3x15

Monday May 11, 2020 #

Spin warm up/down (P) 15:00 intensity: (10:00 @1) + (5:00 @2) 7.4 km (2:02 / km)
ahr:118

Low impact easy; 125/139/87/41

Walking 24:00 [1] 2.2 km (10:55 / km)

Bush bashing, sunnny but cool day.

Sunday May 10, 2020 #

Spin (P ) 35:00 intensity: (8:00 @1) + (7:00 @2) + (20:00 @3) 18.5 km (1:54 / km)
ahr:133

Cold miserable wt day outside. Hills and HIIT; 5 wu, 25 C and R at 3:1, 5cd; 327/182/70/55. avg = 3W/kg

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