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Training Log Archive: BP

In the 7 days ending Nov 21:

activity # timemileskm+m
  Walkajoggeroo4 1:25:30 7.74(11:03) 12.45(6:52) 135
  Walking3 1:07:00 3.98(16:51) 6.4(10:28) 105
  Strength2 1:00:00
  Nordic walking1 53:00 4.54(11:41) 7.3(7:16) 105
  Spin3 45:00 13.17(3:25) 21.2(2:07)
  Total7 5:10:30 29.42 47.35 345

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SuMoTuWeThFrSa

Saturday Nov 21 #

Nordic walking (XC and small trails) 53:00 intensity: (5:00 @1) + (30:00 @2) + (18:00 @3) 7.3 km (7:16 / km) +105m 6:46 / km
ahr:145

Frosty day, trails firm, enjoying the fresh air so went for a little longer than usual at a fair clip.

Friday Nov 20 #

Spin warm up/down (P) 15:00 intensity: (10:00 @1) + (5:00 @2) 7.8 km (1:55 / km)

Gradual ramp; 135/150/81/45.

Walking 18:00 [1] 2.0 km (9:00 / km) +25m 8:28 / km

Casual cool-down kinda walk

Thursday Nov 19 #

Walkajoggeroo (P tread) 30:00 intensity: (3:00 @1) + (9:00 @2) + (14:00 @3) + (4:00 @4) 4.3 km (6:59 / km) +45m 6:38 / km
ahr:136

12 min wu walk to jog with thrills, then 2 pyramids x 6 1:1 (30,45,1min) run with walk recovery.

Wednesday Nov 18 #

Spin warm up/down (P) 15:00 [1] 6.2 km (2:25 / km)
ahr:109

gradual hill climb; 135/151/65/55

Strength 30:00 [2]

WWO2:
Lower push/upper pull

Squat jumps 3x8
DB cleans 2x12# 3x8

Bulgarian lunges TRX 3x2x12
Chin ups wide grip (red band) 3x6
Step up to curl 2x12# 3x2x12
SA one leg row 12# 3x2x12

TRX roll outs 3x12

Tuesday Nov 17 #

Walkajoggeroo (P tread) 30:00 intensity: (6:00 @1) + (7:00 @2) + (15:00 @3) + (2:00 @4) 4.25 km (7:04 / km) +55m 6:38 / km
ahr:130

13 wu with drills, then 8x1min walk alt jog/run; 422/235

Monday Nov 16 #

Walkajoggeroo warm up/down (P tread) 10:30 intensity: (6:00 @1) + (4:30 @2) 1.6 km (6:34 / km) +18m 6:13 / km
ahr:110

Walk to jog with incline to engage glutes.

Strength 30:00 [2]

WWO1, new rotation; lower pull/upper push.

Skaters w toe touch 3x2x8
Push ups hand release 3x8

SA push 20# 3x2x15
Floor press 2x20# 3x15
Suitcase squat 2x15# 3x2x15
Raised glut bridge 3x15

Dead bugs 3x2x15

Walking (Small trail) 23:00 [1] 2.0 km (11:30 / km) +40m 10:27 / km

LT walk in the woods

Sunday Nov 15 #

Spin warm up/down (P) 15:00 [1] 7.2 km (2:05 / km)
ahr:110

Low impact; 114/127/86/41.

Walkajoggeroo warm up/down (P tread) 15:00 intensity: (3:00 @1) + (3:00 @2) + (9:00 @3) 2.3 km (6:31 / km) +17m 6:17 / km

Recovery run with walk to jog; 221/246

Walking (Small trail) 26:00 [1] 2.4 km (10:50 / km) +40m 10:00 / km

Quick check of the woods - snow mostly gone :-(

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