Training Log Archive: BPIn the 7 days ending Jun 12, 2021:
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Saturday Jun 12, 2021 #
Spin (P) 25:00 12.1 km (2:04 / km)
ahr:123
10 warm up then HIIT with 3:2 work: recovery; 195/130/83/38/15.6
Friday Jun 11, 2021 #
Walking warm up/down (P tread) 15:00 [1] 1.6 km (9:22 / km) +35m 8:27 / km
ahr:107
Gradual ramp in speed with incline; 159/107/8.6
Strength 30:00 [2]
WWO2
3 groups, 12-15 reps each movements, 2 rounds.
goblet squats 25#
push ups
TRX or banded Rows
Single leg RDL to Single Arm bent over Row 20#
Chest flyes (on Stability ball) 2x15#
Squat to Press 2x20#
Standard deadlift (no hinge) 25#
3 point rows 25#
Cuban press 2x5#
3 groups, 12-15 reps each movements, 2 rounds.
goblet squats 25#
push ups
TRX or banded Rows
Single leg RDL to Single Arm bent over Row 20#
Chest flyes (on Stability ball) 2x15#
Squat to Press 2x20#
Standard deadlift (no hinge) 25#
3 point rows 25#
Cuban press 2x5#
Thursday Jun 10, 2021 #
Powerwalk (P tread) 30:00 3.7 km (8:06 / km) +65m 7:27 / km
ahr:125
10 warm up then speed and hill ramps x6; 364/202/21.4
Wednesday Jun 9, 2021 #
Spin warm up/down (P) 10:00 4.6 km (2:10 / km)
Low impact; 68/113/85/39/4.5
Walkajoggeroo warm up/down (P tread) 10:00 1.6 km (6:15 / km) +30m 5:43 / km
ahr:130
Walk to jog with hills and strides; 159/265/11.7
Strength (P audio) 10:00 [2]
WWO1: Arms and Shoulders - ROM with 2x12#
Tuesday Jun 8, 2021 #
Walkajoggeroo warm up/down (P tread) 20:00 2.5 km (8:00 / km) +35m 7:29 / km
ahr:111
Walk /jog easy. 246/205/8.4
Monday Jun 7, 2021 #
Walking 20:00 [1] 1.8 km (11:07 / km) +35m 10:08 / km
Out early in the woods
Spin (P) 20:00 10.3 km (1:57 / km)
ahr:123
10 warm up with cad pushes, then 10 min hill climb; 185/154/75/49/16.8