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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  XC ski1 1:30:00 5.59(16:06) 9.0(10:00) 205
  Strength3 1:30:00
  Walkajoggeroo3 58:00 5.16(11:15) 8.3(6:59) 119
  Walking1 20:00 1.3(15:20) 2.1(9:31) 40
  Jogging1 12:00 1.06(11:22) 1.7(7:04) 25
  Drills 1 10:00 0.37(26:49) 0.6(16:40)
  Spin1 10:00 2.8(3:35) 4.5(2:13)
  Total6 4:50:00 16.28 26.2 389
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Wednesday Feb 26 #

Drills warm up/down 10:00 [1] 0.6 km (16:40 / km)

ABCs and 5x40m build ups

Jogging warm up/down 12:00 [1] 1.7 km (7:04 / km) +25m 6:35 / km
ahr:117

Mixing speed and grade

Strength 30:00 [2]

WWO2

Slam ball over shoulder 20# 3x5
Box jump 30” 3x5

KB front squat 2x25# 3x8
Ass pull up reverse grip 55# 3x8

DB goblet stationary lunge 25# 2x3x12
BB recline row over hand 3x12

KB waiter carry 22.5# 2x3x30sec
Bent over row with ext. rotation 3x15

Tuesday Feb 25 #

Walkajoggeroo warm up/down (Treadmill P) 12:00 [1] 1.8 km (6:40 / km)
ahr:110

Walk to jog to strides

Strength 30:00 [2]

WWO1 new schedule

BE dips 3x5
KB swing 30# 3x5

OH press 40# 3x8
KB DL 40# 3x8

Body pu 3x12
Roman chair ext 3x12

Stir the pot ball 15sec 3x2x12

Monday Feb 24 #

Walkajoggeroo (Treadmill P) 25:00 intensity: (8:00 @1) + (7:00 @2) + (7:00 @3) + (3:00 @4) 3.5 km (7:09 / km) +115m 6:08 / km
ahr:120

5 walk wu, 15 mins hills in 4 blocks of 3 mins increasing 2% per min up to 10%, 1 min walk recovery between and 5 cd.

Sunday Feb 23 #

XC ski (Classic ) 1:30:00 [1] 9.0 km (10:00 / km) +205m 8:59 / km

Back to Windblown NH- first time in 8 years - and I run into Ames Coney. Beautiful spring day in high 30’s with trscks and deck in great shape. Easy cruising with an old friend on rented Fischer crown skis (excellent grip and glide).
Still a magical place, but likely its last season of operation.

Saturday Feb 22 #

Spin warm up/down (P) 10:00 [1] 4.5 km (2:13 / km)
ahr:110

Easy warm up

Strength 30:00 [2]

WWO3

Broad jump 30" 3x5
Thrusters 20# 3x5

SB Squat 85# 3x8
KB SA row 25# 3x2x8

Pull ups neut bw 3x5
DB alt step up 2x20# 3x2x12

SA carry 55# 3x30sec
Face pull with rotation 3x15

Walkajoggeroo warm up/down (Treadmill P) 21:00 intensity: (10:00 @1) + (11:00 @2) 3.0 km (7:00 / km) +4m 6:57 / km
ahr:118

Walk to jog/run intervals

Note

Talk at AEE in NH, from a corporate perspective, invoking 50 years of OB and other experiential learning.

Friday Feb 21 #

Walking 20:00 [1] 2.1 km (9:31 / km) +40m 8:42 / km

Early start to Boston - Carlisle Pines mid afternoon.

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