Training Log Archive: BPIn the 7 days ending May 8, 2021:
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Friday May 7, 2021 #
Walkajoggeroo warm up/down (P tread) 15:00 2.3 km (6:31 / km) +35m 6:04 / km
ahr:118
Gradual ramp from walk to jog; 227/253
Strength 30:00 [2]
WWO1
2 sets of:
DB Bicep Curl to overhead press 15x 2x12#
Overhead tricep press 15x, THEN tricep kickbacks 15x 2x12#
Reverse lunge to body weight squats (alternating legs) 20x
Inch worm walkout to 3x push ups 5x
Single leg RDL to forwards lunge 8 each leg
Ice skaters with pause 30x
Shoulder finishers: 2x5#
DB front raise 8-10
DB side raise 8-10
DB 45 degree raise 8-10
DB bent over over head press 8-10
2 sets of:
DB Bicep Curl to overhead press 15x 2x12#
Overhead tricep press 15x, THEN tricep kickbacks 15x 2x12#
Reverse lunge to body weight squats (alternating legs) 20x
Inch worm walkout to 3x push ups 5x
Single leg RDL to forwards lunge 8 each leg
Ice skaters with pause 30x
Shoulder finishers: 2x5#
DB front raise 8-10
DB side raise 8-10
DB 45 degree raise 8-10
DB bent over over head press 8-10
Thursday May 6, 2021 #
Walkajoggeroo warm up/down (P tread) 20:00 2.7 km (7:24 / km) +40m 6:54 / km
ahr:102
Walk to jog recovery effort; 262/188/4.2
Wednesday May 5, 2021 #
Hiking (P tread) 20:00 2.5 km (8:00 / km) +160m 6:04 / km
ahr:136
4 warm up then 15mins with 2 hills to 12%. 1 min easy recovery between then speed push at end; 307/255/23.2
Tuesday May 4, 2021 #
Spin (P) 20:00
ahr:128
3 warm up then 16 HIIT; 173/144/73/49/16.3
Monday May 3, 2021 #
Walkajoggeroo (P tread) 20:00 3.0 km (6:40 / km) +30m 6:21 / km
ahr:125
Walk to jog, recovery effort; 289/240/15.8