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Training Log Archive: BP

In the 7 days ending Oct 31:

activity # timemileskm+m
  Strength3 1:15:00
  Walking4 1:05:00 4.13(15:44) 6.65(9:46) 101
  Nordic walking1 35:30 2.86(12:25) 4.6(7:43) 70
  Spin3 35:00 10.13(3:27) 16.3(2:09)
  Hiking1 30:00 2.08(14:25) 3.35(8:57) 150
  Powerwalk1 20:00 1.55(12:52) 2.5(8:00) 100
  Jogging1 10:00 0.87(11:30) 1.4(7:09) 14
  Total7 4:30:30 21.62 34.8 435

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SuMoTuWeThFrSa

Saturday Oct 31 #

Nordic walking (XC and small trail) 35:30 intensity: (10:00 @1) + (20:00 @2) + (5:30 @3) 4.6 km (7:43 / km) +70m 7:10 / km

FP fresh cool morning - trails reasonably dry.

Friday Oct 30 #

Spin (P) 10:00 [1] 4.1 km (2:26 / km)
ahr:105

Easy spin up; 55/90/80/37

Walking warm up/down (P tread) 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
ahr:108

With drills.

Strength 30:00 [2]

WWO3
Lower push/upper pull

Slam ball jump 20# 3x8
Burpees 3x8

KB front squat 2x20# 3x12
Chin up red band 3x12
KB offset lunge 20# 3x2x12
TRX row 3x12

Plank - shoulder tap 3x2x15

Thursday Oct 29 #

Hiking (P tread) 30:00 intensity: (10:00 @1) + (15:00 @2) + (5:00 @3) 3.35 km (8:57 / km) +150m 7:19 / km
ahr:129

13 mins wu walk, then uphill hike (switch backs ) 2-14% at 4.5 mph; 401/235.

Wednesday Oct 28 #

Spin warm up/down (P) 15:00 intensity: (10:00 @1) + (5:00 @2) 7.4 km (2:02 / km)
ahr:105

Spin up; 125/145/77/46

Strength (P floor) 15:00 [2]

WW02
FB BW
2min dynamic wu
2 sets x 30 sec reps for A and B, 15 sec between sets:
R and L F, B, curtsy lunge
Squats
Plank
Push ups

3 x 20/10 (W/R sec) squat jumps

Tuesday Oct 27 #

Walking (Small trail) 27:00 [1] 2.8 km (9:39 / km) +45m 8:56 / km

Tad tired today - so a casual stroll in the wintry woods.

Monday Oct 26 #

Jogging warm up/down (P tread) 10:00 [1] 1.4 km (7:09 / km) +14m 6:48 / km
ahr:109

Drills then walk to jog to run.

Strength 30:00 [2]

WWO1 Lower pull/upper push A1 rotation

Slam ball OS 30# 3x8
SB thruster 30# 3x8

KB sumo DL 70# 3x12
KB 1/2 knell 1 arm press 20# 3x2x12
DB 1 leg hip thrust 15# 3x2x12
Inchworm + push up 3x12

Russian twist 20# disc 3x15

Walking 18:00 [1] 1.6 km (11:15 / km) +30m 10:17 / km

Walk in the woods - testing new Black Diamond Ascent spikes.

Sunday Oct 25 #

Spin warm up/down (P) 10:00 [1] 4.8 km (2:05 / km)
ahr:109

Low impact; 79/132/83/42

Powerwalk (P tread) 20:00 intensity: (5:00 @1) + (4:00 @2) + (11:00 @3) 2.5 km (8:00 / km) +100m 6:40 / km
ahr:123

3 wu then 3-10% upon 1%every minute then down at 5mph; 291/243

Walking warm up/down (P tread) 10:00 intensity: (7:00 @1) + (3:00 @2) 1.25 km (8:00 / km) +16m 7:31 / km
ahr:107

Easing down starting at 3% and 5mph.

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