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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength1 1:00:00
  Jogging2 31:30 3.11(10:08) 5.0(6:18) 40
  Nordic walking1 25:15 1.86(13:33) 3.0(8:25) 40
  Elliptical1 25:00 2.49(10:04) 4.0(6:15)
  Walking1 18:00 1.24(14:29) 2.0(9:00)
  Stretching2 10:00
  Drills 1 6:00 0.31(19:19) 0.5(12:00)
  Total4 2:55:45 9.01 14.5 80
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Thursday Aug 17 #

Jogging (XC trails) 20:00 [3] 3.0 km (6:40 / km) +40m 6:15 / km

For a shake out effort this was hard work. Soft underfoot but just felt clunky.

Wednesday Aug 16 #

Strength 1:00:00 [3]

Warm up: drills and dynamic stretching, ABCs and 2x30m build ups

Program: 2x12 followed by 2x6 with greater weight for the following:

Chest press
Upright rows
Kettle bell swings
SLRD each side
Quad extensions

Cool down:
Planks x2 with 12 ea side toe touches
Ankes
Cats and cows
Childs
Foam roller

Nordic walking 25:15 [2] 3.0 km (8:25 / km) +40m 7:53 / km
ahr:105

Bike path, sweaty, 170cal

Tuesday Aug 15 #

Elliptical (Zero runner) 25:00 [2] 4.0 km (6:15 / km)
ahr:108

Slo go this morning. Cadence = 110

Stretching 5:00 [1]

Static with roller

Walking 18:00 [1] 2.0 km (9:00 / km)

Very pleasant LT outing.

Monday Aug 14 #

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

ABCs

Stretching warm up/down 5:00 [3]

Dynamic and static

Jogging (Indoor) 11:30 [2] 2.0 km (5:45 / km)

Several laps with 5x80m strides/ wind sprints

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