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Training Log Archive: BP

In the 7 days ending Oct 10:

activity # timemileskm+m
  Strength3 2:00:00
  MTB1 1:06:00 10.4(6:21) 16.74(3:57) 154
  Hiking1 1:02:00 4.1(15:07) 6.6(9:24) 60
  Jogging2 42:00 3.79(11:05) 6.1(6:53) 45
  Nordic walking1 35:05 2.8(12:33) 4.5(7:48) 55
  Walking1 30:00 2.05(14:38) 3.3(9:05) 65
  Drills 1 10:00 0.5(20:07) 0.8(12:30)
  Total7 6:05:05 23.64 38.04 379

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Saturday Oct 10 #

Jogging (P tread) 30:00 intensity: (5:00 @1) + (13:00 @2) + (10:00 @3) + (2:00 @4) 4.5 km (6:40 / km) +45m 6:21 / km
ahr:124

Walk to jog 3 min then 7x3min jog to run intervals with 1 min recovery; 431/241

Friday Oct 9 #

Walking (P tread) 30:00 intensity: (26:00 @1) + (4:00 @2) 3.3 km (9:05 / km) +65m 8:17 / km
ahr:96

Recovery walk; 15 mins wu then 15 increasing grade and speed to 7% @ 5mph; 340/190.

Thursday Oct 8 #

Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)

ABCs, dynamic stretching and strides

Strength 1:00:00 [2]

WWO2 (doubling up)

DB push press 2x20 3x8
KB American swing 35# 3b8

PU diamond 3x12
KB deadlift 50# 3x12
Dips bw 3x12
Band lat walk red 3x2x12

Side plank bottom leg up 3x2x30sec

Box jump dead start 3x8
Med ball alt slam 30# 3x2x8

KB OH squat 2x22.5# 3x12
Band lat pull down blue 3x12
Step up 3x2x12
Res band 1/2 kneel SA row blue 3x2x12

Russian twist balanced 10# plate 3x2x12


Wednesday Oct 7 #

Strength 30:00 [1]

Misc. yard work.

Tuesday Oct 6 #

Hiking (Horse trail) 1:02:00 intensity: (20:00 @1) + (42:00 @2) 6.6 km (9:24 / km) +60m 8:59 / km

Coolish morning - exploring Hayden Lake trails

Monday Oct 5 #

Jogging warm up/down (P tread) 12:00 [1] 1.6 km (7:30 / km)

With some drills and strides

Strength 30:00 [2]

WWO1

DB push press 2x20 3x8
KB American swing 35# 3b8

PU diamond 4x12
KB deadlift 50# 4x12
Dips bw 4x12
Band lat walk red 4x2x12

Side plank bottom leg up 3x2x30sec

MTB 1:06:00 intensity: (10:00 @1) + (40:00 @2) + (16:00 @3) 10.4 mi (6:21 / mi) +154m 6:04 / mi

Elm Creek ST - about a year since last here. Steady pace though blue and black trails.

Note

Camping at Elm Creek and testing out some new gear.

Sunday Oct 4 #

Nordic walking (XC and small trails) 35:05 intensity: (10:00 @1) + (10:00 @2) + (15:05 @3) 4.5 km (7:48 / km) +55m 7:21 / km
ahr:148

Beautiful Fall day in FRP; trails dry and fast. CAD = 137spm.

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