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Training Log Archive: BP

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Walking17 11:49:56 53.22(13:20) 85.65(8:17) 1586
  Strength7 6:02:00 3.91 6.3
  Jogging3 1:10:25 6.84(10:18) 11.0(6:24) 80
  Orienteering1 51:02 3.73(13:41) 6.0(8:30) 8015 /17c88%
  Massage1 45:00
  Running1 20:23 1.99(10:15) 3.2(6:22) 35
  Drills 1 12:00
  Total26 21:10:46 69.69 112.15 178115 /17c88%
  [1-5]26 20:25:46
averages - sleep:7 weight:65.4kg

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Thursday Nov 30, 2017 #

Walking (City) 1:15:00 [1] 8.4 km (8:56 / km) +75m 8:33 / km
ahr:96

Around Basel and the fairytale Xmas market. A drop of gluhwein on the way!

Wednesday Nov 29, 2017 #

Walking (City) 1:15:00 [1] 7.8 km (9:37 / km)

Basel Stadt. Grey winter day, colder than MN!

Tuesday Nov 28, 2017 #

Note

Quick trip to Swissland.

Monday Nov 27, 2017 #

Strength 35:00 [2]

5sets (8, 7, 6, 5, 4)
DB flys
single arm rows
KB swings
KB goblet squats
Russian twists
DB lateral lunges

Walking (Treadmill) 49:00 intensity: (35:00 @1) + (12:00 @2) + (2:00 @3) 6.0 km (8:10 / km) +135m 7:20 / km
ahr:109

8wu, 5x(z1 5, z2 3) 1cd

Note

Heading back from BOS, then off to ZRH tomorrow thru Fri.

Sunday Nov 26, 2017 #

Walking (Trails) 42:27 intensity: (26:27 @1) + (8:00 @2) + (8:00 @3) 5.0 km (8:29 / km) +85m 7:49 / km
ahr:120

8wu then 4x(z1 5, z2, 3) and 2 cd. Nice soft piney trails.

Note

Had a draft copy of a sprint format map of Carlisle Pines I started years ago. Some nice forest features with cliffs, boulders and depressions. Have to finish it! Start/finish would be at the house :-)
C • sounds like a fun event! 1

Saturday Nov 25, 2017 #

Running intervals (Trails) 20:23 intensity: (6:23 @1) + (8:00 @2) + (4:00 @3) + (2:00 @4) 3.2 km (6:22 / km) +35m 6:02 / km
ahr:125 max:155

Z4 with 8 wu then 5x(z4 1, z1 1) and 2cd. Avg 250m covered during work intervals. Pleasant 48F and soft pine needles under foot in CPSF.

Friday Nov 24, 2017 #

Jogging (Trail) 19:47 [2] 3.0 km (6:36 / km) +30m 6:17 / km

Easy run in Carlisle Pines with daughter #2.

Thursday Nov 23, 2017 #

Jogging (Treadmill) 30:38 intensity: (12:38 @1) + (5:00 @2) + (7:00 @3) + (6:00 @4) 5.0 km (6:08 / km) +50m 5:50 / km
ahr:121

8wu then 4x(z4 3, z1 2) and 2cd

Note

And a fine but cool Boston morning. Go for a walk later.

Wednesday Nov 22, 2017 #

Strength 1:00:00 [3] 1.5 km (40:00 / km)

Warm up: ABCs with 2x30m build ups

Program: 3 sets of 5,2 with heavy weight
Seated rows 100,120 #
Chest press 65, 85
Squats 120, 135
Deadlifts (KB) 48, 72 kg
Lunges (KB) 16, 24 kg
Up and over (hinged bar) 35, 45 #
Side planks 5x5
Mountain climbers 2x10

Cool down:
Hip circles (F, B), Hydrants, donkey kicks, lat kick
Vibration roller

Tuesday Nov 21, 2017 #

Note
(sick) (rest day)

Sore throat and head cold ahead of flying to BOS

Monday Nov 20, 2017 #

Walking warm up/down (Treadmill) 36:00 intensity: (31:00 @1) + (5:00 @2) 4.25 km (8:28 / km) +140m 7:16 / km
ahr:101

Easy day. 8wu 4x(z1 5, z2 2)

Sunday Nov 19, 2017 #

Drills warm up/down 12:00 [2]

ABCs and 3x30m strides

Walking intervals (Treadmill) 30:00 intensity: (25:00 @1) + (5:00 @2) 4.6 km (6:31 / km) +105m 5:51 / km
ahr:109

Recovery effort. 8wu then 3x(z1 5, z2 2) and 1cd

Saturday Nov 18, 2017 #

Jogging intervals (Indoor) 20:00 intensity: (5:00 @1) + (6:00 @2) + (5:00 @3) + (4:00 @4) 3.0 km (6:40 / km)
ahr:131

Indoor track at the gym for z4 effort. 8 wu then 5x1min at pace (4m/k aka 250m covered), 1m walk recovery, 2 cd. Moving pretty well.

Friday Nov 17, 2017 #

Note
slept:7.0 (rest day)

Thursday Nov 16, 2017 #

Walking intervals (Treadmill) 48:00 intensity: (25:00 @1) + (23:00 @2) 6.1 km (7:52 / km) +100m 7:16 / km
ahr:112 slept:8.0 weight:65kg

Z1/z2 base build. 8 wu then 5x(z1 3, z2 5)

Wednesday Nov 15, 2017 #

Strength 1:02:00 [3] 1.9 km (32:38 / km)

ABCs then 3x40 fast feet build ups
Program 4x6 in pairs of exercises with short recovery
Lat lunges With KB
Thrusters
Curls
Push ups
Gluts
Rows

Cool down cats And Cows, childs, ankles and vibration Roller

Note
weight:65.9kg

Getting the G back under control, after the trip. Got off the plane in Sydney and had to have a vanilla slice- next bakery I came to, it was a custard tart, apple turnover. Bakery binge trip. In Gerringong, almost cleaned out the bakery as my wife looks on saying "have you got enough there?"
I can truly say that I have never had a bad cup of coffee or a bad pastry downunder.
Some cultural fixes come with a price!
And now I'm back on the wagon :-(
And I wrote another song, celebrating Aussie life...

Tuesday Nov 14, 2017 #

Walking (Treadmill) 45:22 intensity: (11:00 @1) + (8:00 @2) + (26:22 @3) 6.4 km (7:05 / km) +115m 6:30 / km

Cruise intervals in z3 jog with short z1 walk recovery; 8 wu then 7, 2; 6, 1:30; 6, 1:30; 6, 1; 5, then 2 cd.

Monday Nov 13, 2017 #

Walking warm up/down (Treadmill) 25:07 intensity: (14:00 @1) + (11:07 @2) 3.2 km (7:51 / km) +100m 6:47 / km
ahr:112

Shakeout- short and sweet. 8wu 2x(z1 3, z2 5) 1cd

Sunday Nov 12, 2017 #

Walking intervals 48:00 intensity: (23:00 @1) + (20:00 @2) + (5:00 @3) 6.4 km (7:30 / km) +370m 5:49 / km
ahr:116 slept:8.0

Z1, z2 wo. 8 wu then 5x(z1 3, z2 5)

Saturday Nov 11, 2017 #

Event: MNOC Veteran's Day Night-O
 

Orienteering race 37:02 intensity: (5:00 @2) + (20:00 @3) + (12:02 @4) *** 4.4 km (8:25 / km) +80m 7:43 / km
ahr:146 spiked:15/17c slept:5.0

MNOC Veterans Day night O (possibly my 3rd outing for the year!). Steady run, 2 minor bobbles on a fun course. Snow on the ground and some black ice to watch out for with temps comfortable in the mid 30s. SL 3.7km.

Orienteering 14:00 [2] 1.6 km (8:45 / km)

Control retrieval

Medium - Splits

Friday Nov 10, 2017 #

Walking intervals (Treadmill) 45:00 intensity: (30:00 @1) + (15:00 @2) 5.4 km (8:20 / km) +175m 7:10 / km

z1/2 wo: 8 wu then 4x(z1 5, z2 4), 1 cd

Massage 45:00 [0]

Post JL flush out

Thursday Nov 9, 2017 #

Strength 1:00:00 [3] 1.4 km (42:51 / km)

ABCs to warm up and 4x40m build ups then 4x12of the following
Pull downs
Db chest press
SLRDL KB
TRX rows
Incline bench press
Db deadlifts

Cool down hips and gluts

Wednesday Nov 8, 2017 #

Note

Travel day. Back to home via LAX.

Tuesday Nov 7, 2017 #

Strength 55:00 [3] 1.5 km (36:40 / km)

Circuit trading, 60 sec per station, 30 secs recovery. 3 sets.
Warm up stretches, lunges
Planks with ball push
Ropes
Push ups on bar
TRX rows
Spin
Delt raises
Biceps curls to chest press

Cool down stretches, hams quads.

Walking 16:00 [2] 1.7 km (9:25 / km)

Beach into the wind and back

Monday Nov 6, 2017 #

Strength 45:00 [3]

Over 60’s group class in Culburra :-)
Warmup jogging on spot, squats, windmills

3 sets 1min at each of 6 stations, 30s recovery
Chest press
Lunges
Pull ups (feet on floor)
Jump split lunges with thx
Moving planks
KB Upright rows

Planks to finish

Walking 17:00 [2] 1.8 km (9:27 / km)

Beach -Low tide easier going

Sunday Nov 5, 2017 #

Walking intervals (Bike path) 45:00 intensity: (29:00 @1) + (15:00 @2) + (1:00 @3) 6.0 km (7:30 / km) +64m 7:07 / km
ahr:116

Easy day 8wu then 4x(z1 5, z2, 4), 1cd
Up to Culburra Lighthouse and back.

Saturday Nov 4, 2017 #

Walking (Beach) 24:00 [2] 3.0 km (8:00 / km) +10m 7:52 / km

On Culburra beach at high tide, so heavy going in soft sand.

Friday Nov 3, 2017 #

Strength 45:00 [3]

Warm up: hips and quick ABCs

Program: 5x5 going heavy:
Chest press
Leg press
Glute kickbacks
Seated row
Last pull downs
Biceps curls
Triceps

Cool down: stretching, cats and cows, childs

Thursday Nov 2, 2017 #

Walking (Treadmill) 44:00 intensity: (32:00 @1) + (10:00 @2) + (2:00 @3) 5.6 km (7:51 / km) +112m 7:09 / km
ahr:108

Easy effort, walk/jog. 8 wu, 4x(z1 5, z2 3), 4cd

Note

Sculptures by the Sea in Bondi.

Wednesday Nov 1, 2017 #

Walking 45:00 [1] 4.0 km (11:15 / km)

JL recovery around Circulay Quay and the Rocks.

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