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Training Log Archive: BP

In the 7 days ending Nov 14:

activity # timemileskm+m
  Walking6 2:18:00 8.85(15:35) 14.25(9:41) 135
  Jogging3 55:00 5.44(10:07) 8.75(6:17) 91
  Powerwalk1 30:00 2.27(13:14) 3.65(8:13) 145
  Strength2 30:00
  Nordic walking1 21:54 1.86(11:45) 3.0(7:18) 25
  Walkajoggeroo1 10:00 0.78(12:52) 1.25(8:00) 13
  Spin1 10:00
  Total7 4:54:54 19.2 30.9 409

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SuMoTuWeThFrSa

Saturday Nov 14 #

Powerwalk (P tread) 30:00 intensity: (4:00 @1) + (6:00 @2) + (20:00 @3) 3.65 km (8:13 / km) +145m 6:51 / km
ahr:131

4 min wu with drills, then 3 sets of inclines to 10% with speed pushes to 5.5mph while maintaining good form; 423/235

Form note for incline walking at speed: spine tall, foot dorsiflexion with a degree of trunk forward lean with strong arm action and fast leg turnover; not T rex action!

Friday Nov 13 #

Walking 20:00 [1] 1.8 km (11:07 / km) +25m 10:23 / km
(rest day)

Very easy day.

Thursday Nov 12 #

Jogging (P tread) 20:00 intensity: (2:00 @1) + (6:00 @2) + (8:00 @3) + (4:00 @4) 3.2 km (6:15 / km) +36m 5:55 / km
ahr:134

8 min wu with drills and incline then 6x1min progression intervals a with 1 min jog between; 311/259

Strength (P) 20:00 [1]

WWO1; Strength for Runners

2min dynamic warm up: lunges planks /twists

2sets 4x1min with 2x12# DBs; fwd lunges/push ups/row/lat lunge
2 sets 4x1min with 2x12# DBs; front squat/shoulder press/mountain climbers/deadlift
1 min plank rotations.

Walking 21:00 [1] 2.4 km (8:45 / km) +40m 8:05 / km

Another snowy day and walk in the woods.

Wednesday Nov 11 #

Jogging warm up/down (P tread) 20:00 intensity: (8:00 @1) + (12:00 @2) 3.15 km (6:21 / km) +30m 6:04 / km
ahr:126

Walk to jog with drills then run to jog to walk.

Strength (P) 10:00 [1]

Runners core workout; 30secs dead bugs, leg raises, bicycles, side planks x4

Walking 22:00 [1] 2.0 km (11:00 / km)

Wintry woods walk , after snow clearing.

Tuesday Nov 10 #

Walking (Bike path) 1:00:00 [1] 6.25 km (9:36 / km) +45m 9:16 / km

Luce line trail while waiting for a car service - temps dropping by the minute. Gonna snow later.

Monday Nov 9 #

Walking warm up/down (P tread) 10:00 [1] 1.15 km (8:42 / km) +15m 8:10 / km
ahr:104

With drills; 114/191

Spin (P) 10:00 intensity: (2:00 @1) + (2:00 @2) + (6:00 @3)
ahr:129

Climb ride; 103/172/69/53

Walkajoggeroo warm up/down (P tread) 10:00 intensity: (3:00 @1) + (7:00 @2) 1.25 km (8:00 / km) +13m 7:36 / km

Easy down; 119/199

Sunday Nov 8 #

Jogging warm up/down (P tread) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.4 km (6:15 / km) +25m 5:56 / km
ahr:112

Recovery run/warm up; 233/260

Nordic walking (Bike path) 21:54 intensity: (7:30 @1) + (7:30 @2) + (6:54 @3) 3.0 km (7:18 / km) +25m 7:00 / km
ahr:132

Pleasant morning, coolish temps and mod hard effort.

Walking warm up/down 5:00 [1] 0.65 km (7:42 / km) +10m 7:09 / km
ahr:120

And easy home.

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