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Training Log Archive: BP

In the 7 days ending Nov 7:

activity # timemileskm+m
  Walkajoggeroo3 1:38:00 9.23(10:37) 14.86(6:36) 176
  Strength3 1:20:00
  Walking2 49:00 3.11(15:46) 5.0(9:48) 105
  Powerwalk1 45:00 3.45(13:03) 5.55(8:06) 140
  Running1 30:10 3.11(9:43) 5.0(6:02) 50
  Hiking1 25:00 1.3(19:10) 2.1(11:54) 50
  Trail running1 20:00 1.74(11:30) 2.8(7:09) 60
  Spin1 20:00 5.65(3:32) 9.1(2:12)
  Drills 1 12:00 0.5(24:08) 0.8(15:00)
  Stretching1 5:00
  Total7 6:24:10 28.09 45.21 581

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SuMoTuWeThFrSa

Saturday Nov 7 #

Powerwalk (P tread) 45:00 intensity: (23:00 @1) + (16:00 @2) + (6:00 @3) 5.55 km (8:06 / km) +140m 7:12 / km
ahr:112

8 wu with drills then mix of speed walk (5.5mph) and rolling hills (2-6%); 595/220

Stretching (P) 5:00 [1]

“Post run” stretch class.

Friday Nov 6 #

Drills warm up/down 12:00 [1] 0.8 km (15:00 / km)

ABCs

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

Trail running (Small trail) 20:00 intensity: (10:00 @1) + (10:00 @2) 2.8 km (7:09 / km) +60m 6:27 / km
ahr:131

Warm 72F so into the woods in shorts and T.

Thursday Nov 5 #

Running (P tread) 30:10 intensity: (3:00 @1) + (10:00 @2) + (14:00 @3) + (3:10 @4) 5.0 km (6:02 / km) +50m 5:45 / km
ahr:141

10 mins warm up then 6 speed pyramids of equal Jog/run/jog with fast walk recovery. 2x30/30/30/30, 2x45/45/45/45 and 2x60/60/60/60. Run to 10mph, jog at 6 and walk at 5mph.

Wednesday Nov 4 #

Spin warm up/down (P) 20:00 intensity: (10:00 @1) + (7:00 @2) + (3:00 @3) 9.1 km (2:12 / km)
ahr:117

Spin up with SL drills.

Strength 30:00 [2]

WWO2
Lower pull/upper push

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

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

Russian twist 20# disc 3x15

Tuesday Nov 3 #

Walkajoggeroo (P tread) 30:00 intensity: (7:00 @1) + (9:00 @2) + (14:00 @3) 4.4 km (6:49 / km) +40m 6:31 / km
ahr:130

13 mins wu walk to run with drills, then 6x1 min run with equal walk recovery and 4x30 sec run with walk recovery: Speed 4.5-9mph @1%; 427/237

Walking 25:00 [1] 2.5 km (10:00 / km) +50m 9:05 / km

LT walk in the woods.

Monday Nov 2 #

Walkajoggeroo warm up/down (P tread) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.2 km (6:49 / km) +50m 6:07 / km
ahr:110

Freelance through CA redwoods.

Strength (P strength) 20:00 [1]

WWO1 Runners strength
3 min warm up dynamic lunges/planks/twists; 45 sec recovery

3sets of 30sec reps with 2x15#, 45 sec recovery;
Front racked squats to balance R and L
Fwd Lunge R and L
Rev lunge R and L
Plank with mountain climbers and rows

2 mins broad jump top jump twist to 6 jump squats

Walkajoggeroo warm up/down 10:00 intensity: (4:00 @1) + (6:00 @2) 1.6 km (6:15 / km) +16m 5:57 / km
ahr:118

Jog to walk cool down.

Walking (small trail) 24:00 [1] 2.5 km (9:36 / km) +55m 8:39 / km

LT outing - fine, warm day.

Sunday Nov 1 #

Walkajoggeroo (P tread) 43:00 intensity: (6:00 @1) + (9:00 @2) + (24:00 @3) + (4:00 @4) 6.66 km (6:27 / km) +70m 6:08 / km
ahr:134

8 walk plus drills wu, then 4, 6, 8, mins run with equal fast walk recovery with 1-3%inc.; 654/242

Hiking 25:00 [1] 2.1 km (11:54 / km) +50m 10:38 / km

Short trek through the woods.

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