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Training Log Archive: BP

In the 7 days ending Oct 30:

activity # timemileskm+m
  Walking7 2:17:00 8.64(15:52) 13.9(9:51) 330
  Walkajoggeroo3 1:25:00 7.58(11:13) 12.2(6:58) 185
  Strength2 1:00:00
  Spin2 25:00 7.33(3:25) 11.8(2:07)
  Total7 5:07:00 23.55 37.9 515

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SuMoTuWeThFrSa

Saturday Oct 30 #

Walking (Small trail) 22:00 [1] 2.0 km (11:00 / km) +45m 9:53 / km

Woods on a misty moisty morn.

Walkajoggeroo (P tread) 30:00 intensity: (2:00 @1) + (6:00 @2) + (17:00 @3) + (5:00 @4) 4.4 km (6:49 / km) +65m 6:21 / km
ahr:138

W6D1 program, intervals pace dial in;
8 wu walk to jog, 5min MP, 3 walk/jog, 4min HMP, 3 min walk/jog, 3 min TP, 4 cd; 422/235/37.0

Friday Oct 29 #

Walking warm up/down (P tread) 10:00 [1] 1.0 km (10:00 / km) +25m 8:53 / km
ahr:98

Quick warm up 102/170/7.8

Spin warm up/down (P) 10:00 [1] 4.5 km (2:13 / km)
ahr:112

Easy spin; 66/110/90/37/4.4

Strength 30:00 [2]

WWO2
2 x super sets:

KB swings to Goblet Squat to 3 point row(2) x15 reps each @35#

Split Stance Reverse Lunge 25#, DB Chest press ( bench, 2x 12#), Bent over reverse flyes (2x5#) x15 each

Single Arm 1x10#: DB snatch, DB Single Leg Rdl with Bent over rows, DB Single Arm Push press x10 each side

Thursday Oct 28 #

Walking (Small trails) 21:00 [1] 1.8 km (11:40 / km) +45m 10:22 / km

A bit wet out this morning.

Walkajoggeroo (P tread) 25:00 intensity: (8:00 @1) + (7:00 @2) + (6:00 @3) + (4:00 @4) 3.6 km (6:57 / km) +60m 6:25 / km
ahr:124

8 wu with drills, then 2x3 and 2x2 min k jog to run with 1 -2 min walk recoveries; 347/233/23.2

Wednesday Oct 27 #

Walking (Small trail) 31:00 [1] 2.8 km (11:04 / km) +60m 10:00 / km
ahr:95

Sunrise in the woods

Tuesday Oct 26 #

Walking (Small trail) 21:00 [1] 1.9 km (11:03 / km) +45m 9:53 / km

Short woodland outing

Walkajoggeroo (P tread) 30:00 intensity: (7:00 @1) + (11:00 @2) + (12:00 @3) 4.2 km (7:09 / km) +60m 6:40 / km
ahr:124

W5D2 Form practice with 6 min wu walk/jog with drills then 2 x 11 min blocks of jog/CP run/push/recover walk/ jog; 414/230/24.2

Monday Oct 25 #

Walking (Small trails) 2:00 [1] 1.8 km (1:07 / km) +45m 59 / km

Getting darker with later first light.

Spin warm up/down (P audio) 15:00 [3] 7.3 km (2:03 / km)

Easy spin up, cad pushes and hills; 119/132/74/48/96

Strength 30:00 [1]

WWO1

ROM BW workout with stretching.

Sunday Oct 24 #

Walking (Small trail) 30:00 [1] 2.6 km (11:32 / km) +65m 10:15 / km
(rest day)

Easy, mentally refreshing outing.

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