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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Hiking2 50:00 3.73(13:25) 6.0(8:20) 265
  Walking3 40:00 2.83(14:09) 4.55(8:47) 55
  Spin2 30:00 9.2(3:16) 14.8(2:02)
  Running1 30:00 3.14(9:34) 5.05(5:56) 40
  Trail running1 20:15 1.99(10:11) 3.2(6:20) 40
  Strength1 20:00
  Walkajoggeroo1 20:00 1.86(10:44) 3.0(6:40) 30
  Jogging1 10:00 0.99(10:04) 1.6(6:15) 16
  Total6 3:40:15 23.74 38.2 446
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ThFrSaSuMoTuWe

Tuesday Oct 20 #

Running (P tread) 30:00 intensity: (2:00 @1) + (6:00 @2) + (17:00 @3) + (5:00 @4) 5.05 km (5:56 / km) +40m 5:43 / km
ahr:137

Intermediate HIIT class. 6 wu walk to jog 1-2% grade, then 8x45sec run with pyramid fast walk recoveries 1:15 -45, then 8x 30sec 1:1 recovery at fast walk (4.8mph) with run speed up to 10mph; 486/273.
Avg output = 4.5W/kg.

Walking 20:00 [1] 2.0 km (10:00 / km) +30m 9:18 / km

Wintry walk in the woods. Very pretty snow laden trees.

Monday Oct 19 #

Jogging warm up/down (P tread) 10:00 intensity: (2:00 @1) + (2:00 @2) + (6:00 @3) 1.6 km (6:15 / km) +16m 5:57 / km
ahr:131

Gradual ramp up speed and incline; 151/253

Strength (P floor) 20:00 [2]

WWO1
Running strength
3wu dynamic then 2 sets of:

1min x2 each side static lunge 2x10#
1 min push ups
1 min standing row 2x10#

1min x2 each side SLRDL
1min plank
1min side plank (30sec each)

Cd 1min

Walking warm up/down (P tread) 10:00 intensity: (2:00 @1) + (3:00 @2) + (5:00 @3) 1.3 km (7:42 / km) +13m 7:20 / km
ahr:129

Power walk and down.

Sunday Oct 18 #

Spin (P) 20:00 intensity: (3:00 @1) + (10:00 @2) + (7:00 @3) 9.9 km (2:01 / km)
ahr:127

2 min wu then 2 hills in and out of saddle; 169/141

Hiking (P tread) 20:00 intensity: (6:00 @1) + (4:00 @2) + (10:00 @3) 2.4 km (8:20 / km) +80m 7:09 / km
ahr:122

3 min wu then 2 hills up to 9% and 5mph with flat road recovery between; 265/221

Note

I've noted this previously comparing running to cycling; here's another observation to support the fact that I am a more efficient runner/walker than cyclist. For same average HR =127 (and surrogate for VO2), under identical indoor conditions (ie room temp and fan at same setting) and back to back efforts, I get 50% greater average power output walking than cycling (221W vs 141W).

Saturday Oct 17 #

Trail running (XC and small trail) 20:15 intensity: (5:00 @1) + (10:00 @2) + (5:15 @3) 3.2 km (6:20 / km) +40m 5:57 / km
ahr:156

Cool damp morning - first snow fall yesterday! Steady pace through the woods. Cad - 156spm

Walking warm up/down (P tread) 10:00 [1] 1.25 km (8:00 / km) +12m 7:38 / km
ahr:118

Power walk down to amble; 121/202

Friday Oct 16 #

Spin warm up/down (P ) 10:00 [1] 4.9 km (2:02 / km)
ahr:105

Low impact spin up; 81/135/90/40.

Walkajoggeroo (P tread) 20:00 intensity: (2:00 @1) + (7:00 @2) + (11:00 @3) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:129

Brisk walk wu with 3x30sec strides then 2x1:45, 2x1:15, 2x45sec jog @7mph with 15sec walk recoveries between each interval; 294/246

Thursday Oct 15 #

Hiking (P tread) 30:00 intensity: (6:00 @1) + (16:00 @2) + (8:00 @3) 3.6 km (8:20 / km) +185m 6:38 / km
ahr:123

Uphill hike, 3 wu then pyramids up to 13% at 4.5mph; 441/245.

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