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Training Log Archive: BP

In the 7 days ending Oct 24:

activity # timemileskm+m
  Walking2 30:00 2.05(14:38) 3.3(9:05) 43
  Running1 30:00 3.14(9:34) 5.05(5:56) 40
  Hiking1 20:00 1.49(13:25) 2.4(8:20) 80
  Spin1 20:00 6.15(3:15) 9.9(2:01)
  Strength1 20:00
  Jogging1 10:00 0.99(10:04) 1.6(6:15) 16
  Total3 2:10:00 13.83 22.25 179

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SuMoTuWeThFrSa

Tuesday Oct 20 #

Running (P tread) 30:00 intensity: (2:00 @1) + (6:00 @2) + (17:00 @3) + (5:00 @4) 5.05 km (5:56 / km) +40m 5:43 / km
ahr:137

Intermediate HIIT class. 6 wu walk to jog 1-2% grade, then 8x45sec run with pyramid fast walk recoveries 1:15 -45, then 8x 30sec 1:1 recovery at fast walk (4.8mph) with run speed up to 10mph; 486/273.
Avg output = 4.5W/kg.

Walking 20:00 [1] 2.0 km (10:00 / km) +30m 9:18 / km

Wintry walk in the woods. Very pretty snow laden trees.

Monday Oct 19 #

Jogging warm up/down (P tread) 10:00 intensity: (2:00 @1) + (2:00 @2) + (6:00 @3) 1.6 km (6:15 / km) +16m 5:57 / km
ahr:131

Gradual ramp up speed and incline; 151/253

Strength (P floor) 20:00 [2]

WWO1
Running strength
3wu dynamic then 2 sets of:

1min x2 each side static lunge 2x10#
1 min push ups
1 min standing row 2x10#

1min x2 each side SLRDL
1min plank
1min side plank (30sec each)

Cd 1min

Walking warm up/down (P tread) 10:00 intensity: (2:00 @1) + (3:00 @2) + (5:00 @3) 1.3 km (7:42 / km) +13m 7:20 / km
ahr:129

Power walk and down.

Sunday Oct 18 #

Spin (P) 20:00 intensity: (3:00 @1) + (10:00 @2) + (7:00 @3) 9.9 km (2:01 / km)
ahr:127

2 min wu then 2 hills in and out of saddle; 169/141

Hiking (P tread) 20:00 intensity: (6:00 @1) + (4:00 @2) + (10:00 @3) 2.4 km (8:20 / km) +80m 7:09 / km
ahr:122

3 min wu then 2 hills up to 9% and 5mph with flat road recovery between; 265/221

Note

I've noted this previously comparing running to cycling; here's another observation to support the fact that I am a more efficient runner/walker than cyclist. For same average HR =127 (and surrogate for VO2), under identical indoor conditions (ie room temp and fan at same setting) and back to back efforts, I get 50% greater average power output walking than cycling (221W vs 141W).

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