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Training Log Archive: Nat and the Hat

In the 7 days ending Aug 14, 2021:

activity # timemileskm+m
  Walking7 3:58:10 12.02(19:49) 19.34(12:19) 102
  Core/Strength4 3:12:40
  Swimming1 31:19 0.92(33:55) 1.49(21:04)
  Running1 18:21 2.49(7:22) 4.01(4:35)
  Total13 8:00:30 15.43 24.84 102
  [1-5]13 7:59:20

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SuMoTuWeThFrSa

Saturday Aug 14, 2021 #

8 AM

Walking 17:19 intensity: (3:13 @1) + (6:27 @2) + (4:17 @3) + (3:22 @4) 1.76 km (9:51 / km) +11m 9:32 / km
ahr:126 max:166

Marcy Walk
1 PM

Core/Strength warm up/down 12:56 intensity: (1:40 @1) + (5:52 @2) + (5:24 @3)
ahr:119 max:147

Cottage strength warm up with Robbie before open water swim.
3 PM

Swimming 31:19 intensity: (6 @1) + (18:45 @2) + (12:28 @3) 1.49 km (21:04 / km)
ahr:124 max:142

Cottage swim. 85m stretch along the shore back and forth along here until 30mins.
5 PM

Walking 17:21 intensity: (5:39 @1) + (11:18 @2) + (24 @3) 1.0 km (17:19 / km) +21m 15:40 / km
ahr:109 max:135

Dog walkies

Friday Aug 13, 2021 #

10 AM

Walking 18:20 intensity: (2:25 @1) + (4:36 @2) + (5:39 @3) + (5:40 @4) 1.8 km (10:12 / km) +11m 9:54 / km
ahr:134 max:173

Marcy walkies
2 PM

Walking 1:50:05 intensity: (7:53 @1) + (1:34:53 @2) + (7:19 @3) 10.0 km (11:01 / km) +35m 10:49 / km
ahr:113 max:144 shoes: Asics Noosa Tri 13

Walk with Amelia out in Orléans. Nice little paths/forrest area around there. :)
6 PM

Core/Strength (TPG) 1:02:30 intensity: (33 @0) + (4:08 @1) + (6:07 @2) + (33:04 @3) + (17:27 @4) + (1:11 @5)
ahr:139 max:181

TPG Elite Group Training #1
Partnered with 52 year old Robyn today (who is fit as heck for 52!! Elite!!) for the TPG volume rep challenge. We placed 3rd team! Woo!! (We were definitely the biggest age gap team so I think we get bonus points for that) ;)

Thursday Aug 12, 2021 #

4 PM

Walking 33:05 intensity: (16 @0) + (26:04 @1) + (6:45 @2) 1.51 km (21:58 / km) +11m 21:12 / km
ahr:98 max:121

Marcy walkies

Wednesday Aug 11, 2021 #

5 PM

Core/Strength (TPG) 57:54 intensity: (2:24 @1) + (24:53 @2) + (17:34 @3) + (12:41 @4) + (22 @5)
ahr:132 max:176

w/u: spinning

w/o: "Shit End of the Stick" - two of the same mussle group exercises, one is easy, one is hard, continuous. 3 sets of each duo done as: 60s, 45s, 30s.
1. Battleropes (small rope) and Battleropes (heavy rope)
2. Goblet Squats (25lbs) and Jump Squats
3. Sit ups and Resistance band sit ups
4. Chest Press and Push Ups on Paralettes
5. Bulgarian Split Squat (L), Bulgarian Split Squat (R), Bulgarian Split Squat w/ Weight (15lbs) (L), Bulgarian Split Squat w/ Weight (15lbs) (R)

Finisher: choose two of the above to repeat for 1 set each hard for 45s each exercise continuous. I chose:
1. Goblet Squats (25lbs) and Jump Squats
2. Chest Press and Push Ups on Paralettes

w/d: spinning and stretching
7 PM

Running 18:21 intensity: (22 @2) + (16 @3) + (3:37 @4) + (14:06 @5) 4.01 km (4:35 / km)
ahr:181 max:195 shoes: Asics Noosa Tri 13

Post gym run. 4 x 1km continuous descends of 8 secs. Note to self: don't do this workout after leg day at the gym and when it feels like a sauna outside

Tuesday Aug 10, 2021 #

7 PM

Walking 23:52 intensity: (21 @0) + (18:34 @1) + (4:57 @2) 1.43 km (16:44 / km) +2m 16:37 / km
ahr:100 max:124

Marcy walkies

Monday Aug 9, 2021 #

4 PM

Core/Strength (TPG) 59:20 intensity: (59 @1) + (21:07 @2) + (21:19 @3) + (14:36 @4) + (1:19 @5)
ahr:136 max:179

w/u: 10 minutes spinning

w/o: 3 x the following circuit done as: 1st round = 90s each exercise, 2nd round = 75s each exercise, 3rd round = 60s each exercise w/ a core break between rounds 1-2 and 2-3:
1. Cycling sprint
2. Tricep pulldowns
3. Battleropes
4. Split lunge jumps
5. Chest press w/ 30lb dumbbells each arm

Core in between rounds was: 30s hollow body-30s toe touch-30s plank-20s hollow body-20s toe touch-20s plank-10s hollow body-10s toe touch-10s plank CONTINUOUS

FINISHERS:
1. Pyramid of: sit ups and toe touches (up for 2 mins, down for 1.5 mins trying to maintain rep count)
2. Pyramid of: Single arm snatches (on each side) (up for 2 mins, down for 1.5 mins trying to maintain rep count)

w/d: spinning + stretching
5 PM

Walking 18:08 intensity: (6:13 @2) + (6:04 @3) + (5:11 @4) + (40 @5) 1.85 km (9:47 / km) +11m 9:30 / km
ahr:138 max:181

Marcy walk/jog. Being a good Samaritain and chasing geese off the bike path.

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