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Training Log Archive: BP

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Walking20 8:01:21 35.49(13:34) 57.11(8:26) 719
  Strength9 6:39:00 6.0 9.65
  Snowshoe5 2:22:00 7.89(18:00) 12.7(11:11) 260
  MTB4 1:57:00 26.24(4:28) 42.23(2:46) 310
  Jogging2 22:30 2.39(9:24) 3.85(5:51) 30
  Conditioning1 20:00 1.55(12:52) 2.5(8:00) 16
  Drills 1 5:00 0.31(16:06) 0.5(10:00)
  Track1 2:00 0.37(5:22) 0.6(3:20)
  Total30 19:48:51 80.24 129.14 1335

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Monday Apr 30, 2018 #

Walking warm up/down (Treadmill) 24:30 [1] 3.0 km (8:10 / km) +55m 7:29 / km
ahr:111

Z1 recovery walk

Sunday Apr 29, 2018 #

MTB 45:00 intensity: (5:00 @1) + (25:00 @2) + (12:00 @3) + (3:00 @4) 10.3 mi (4:22 / mi) +135m 4:12 / mi
ahr:118

Fitted tubeless tires and went for a test ride. Beautiful out, warm except with the wind off the lake.

Saturday Apr 28, 2018 #

Jogging warm up/down 7:30 [2] 1.25 km (6:00 / km)

Drills warm up/down 5:00 [1] 0.5 km (10:00 / km)

ABCs and dynamic stretching. 4x50 m strides

Track 2:00 [3] 0.6 km (3:20 / km)

5x120 around the turn as a gentle re-entry @ 18-20 sec per 100m. Went ok, moving relatively smoothly.

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

And done.

Friday Apr 27, 2018 #

MTB warm up/down (Path) 20:30 [2] 4.6 mi (4:27 / mi) +45m 4:20 / mi
ahr:115

Sunny but blustery.

Thursday Apr 26, 2018 #

Walking (Path) 24:30 intensity: (5:00 @1) + (10:00 @2) + (9:30 @3) 3.2 km (7:39 / km) +40m 7:12 / km
ahr:116

Warm and sunny out.

Wednesday Apr 25, 2018 #

Strength 1:05:00 [2] 2.3 km (28:16 / km)

ABC's dynamic stretching and 3x40m build ups to warm up

SLRDL with kb 3x8
TRX rows 3x10
Burpees with push 3x5

Trap bar deadlifts 95# 3x8
Cable rev flys 7.5 3x10
Cable hip walk 7.5 3x20

Front rack lunge 25 2x20
Push ups 2x20
Rev hyperextensions BW 2x10

Conditioning 8 mins: Aero bike 6 cal, KB swings (12kg) x10. 8 rounds

Walking 20:00 [1] 2.4 km (8:20 / km)
ahr:95

Very Nice out

Tuesday Apr 24, 2018 #

Walking 17:00 [1] 1.8 km (9:27 / km)
ahr:110

Fair out- warmish at 60F.

Walking (Treadmill) 23:11 intensity: (10:00 @1) + (13:11 @2) 3.0 km (7:44 / km) +30m 7:22 / km
ahr:119

Monday Apr 23, 2018 #

Walking 18:00 [2] 2.0 km (9:00 / km)
ahr:114

64F - it's spring

Jogging 15:00 [3] 2.6 km (5:46 / km) +30m 5:27 / km
ahr:140

Too nice to be indoors- pushing 70F. Decided to jog for once.

Sunday Apr 22, 2018 #

Walking 33:00 [1] 3.0 km (11:00 / km) +40m 10:19 / km

Beautiful, sunny day.

MTB (Bike path) 36:30 intensity: (10:00 @1) + (10:00 @2) + (16:30 @3) 13.1 km (2:47 / km) +80m 2:42 / km

ML round. Paths mostly clear of snow.

Saturday Apr 21, 2018 #

Event: MNOC Lake Maria State Park
 

Walking 30:00 [2] 3.6 km (8:20 / km) +55m 7:45 / km

Spring like conditions.

MTB warm up/down 15:00 [2] 3.2 mi (4:41 / mi) +50m 4:28 / mi
ahr:108

New bike :-) Retired my venerable 20 yr old Gary Fisher Sugar 3.

Friday Apr 20, 2018 #

Walking 15:00 [1] 1.61 km (9:19 / km)
(rest day)

Reflection.
And deal is signed. Another milestone.

Thursday Apr 19, 2018 #

Walking (Treadmill) 25:00 intensity: (5:00 @1) + (15:00 @2) + (5:00 @3) 3.6 km (6:57 / km) +36m 6:37 / km

Some faster and slower intervals

Wednesday Apr 18, 2018 #

Strength 1:10:00 [3] 2.6 km (26:55 / km)

ABCs and dynamic stretching
Bar hang, RB bent over row, KB deadlift prep 2 x5

KB deadlifts (24kg) 3x12
BB hip thrusters 955) 3x15

Bent over lunge row (KB 18) 3x12
Kneeling shoulder press (2x15) 3x15

Conditioning z2/3:
3min row, 20 leg raises, 3min skill mill, 20mountain climbers
2min row, 20 situps, 2min skill mill, 20 Russian twists

Tuesday Apr 17, 2018 #

Strength 18:00 [2]

Clearing the deck of 2-3' snow in case it rains.

Walking 22:00 [1] 2.0 km (11:00 / km) +30m 10:14 / km
ahr:105

Plod thru soft snow.

Monday Apr 16, 2018 #

Strength 18:00 [1] 0.7 km (25:43 / km)
ahr:96

More shoveling

Snowshoe 22:00 [2] 2.1 km (10:29 / km) +30m 9:47 / km

Gentle plod

Sunday Apr 15, 2018 #

Strength 25:00 [2]
ahr:100

9-10” plus a 3 foot berm at the street.

Snowshoe 45:00 intensity: (15:00 @1) + (20:00 @2) + (10:00 @3) 3.8 km (11:51 / km) +60m 10:59 / km
ahr:121

Hard going, cutting fresh tracks through the woods. Beautiful out but still snowing.

Strength 15:00 [1]

Still snowing, but getting easier to shift.

Saturday Apr 14, 2018 #

Strength 16:00 [2]
ahr:97 (rest day)

Shoveling crusty snow. First pass.

Friday Apr 13, 2018 #

Walking (Treadmill) 25:00 intensity: (5:00 @1) + (15:00 @2) + (5:00 @3) 3.4 km (7:21 / km) +62m 6:44 / km
ahr:130

Walk (South Island NZ for amusement)

Thursday Apr 12, 2018 #

Walking 30:00 [1] 3.0 km (10:00 / km) +30m 9:31 / km

Stiff and tired today, so easy fresh air outing.

Wednesday Apr 11, 2018 #

Strength 1:10:00 [3] 2.25 km (31:07 / km)
ahr:100

Dynamic stretching, ABCs to warm up

BB bent over row 3x12 (60)
TRX reverse flys 3x12 (bw)

standing BB shoulder press 3x12 (45)
DB straight arm walking lunges 3x12 (20)

Hamstring curls 3x12 (ball)
Biceps hammer curl 3x12 (15)

Conditioning
21/21, 15/15, 9/9; Wall balls (14#), rows (cal) 6:05

Tuesday Apr 10, 2018 #

Walking (Treadmill) 21:00 intensity: (5:00 @1) + (10:00 @2) + (6:00 @3) 2.7 km (7:47 / km) +50m 7:07 / km
ahr:130

German scenery.

Monday Apr 9, 2018 #

Walking (Treadmill) 22:00 intensity: (6:00 @1) + (6:00 @2) + (10:00 @3) 3.0 km (7:20 / km) +46m 6:49 / km
ahr:138

Getting a move on.

Sunday Apr 8, 2018 #

Walking (Cycleway) 26:40 intensity: (13:00 @1) + (12:00 @2) + (1:40 @3) 3.2 km (8:20 / km) +50m 7:44 / km

Leisurely then more energetic.

Saturday Apr 7, 2018 #

Snowshoe 26:00 [2] 2.4 km (10:50 / km) +55m 9:43 / km

Out early, still frozen.

Walking 19:00 intensity: (5:00 @1) + (10:00 @2) + (4:00 @3) 2.6 km (7:18 / km) +35m 6:51 / km
ahr:150

Short speed walk on the roads.

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 

Conditioning 20:00 [3] 2.5 km (8:00 / km) +16m 7:45 / km

treadmill warm up walk/jog treadmill 1.6 km
21, 15, 9 wall ball (reps) and erging (cals); no recovery (total = 6 mins)
cool down treadmill

Thursday Apr 5, 2018 #

Walking (treadmill) 16:30 [2] 1.8 km (9:10 / km) +75m 7:35 / km
ahr:105

Relative solitude

Snowshoe 24:00 intensity: (5:00 @1) + (15:00 @2) + (4:00 @3) 2.2 km (10:55 / km) +60m 9:36 / km
ahr:119

Making tracks while the cover lasts. Slow and slushy.

Wednesday Apr 4, 2018 #

Strength 10:00 [1]

More snow removal - another 2" overnight

Strength 1:07:00 [3] 1.8 km (37:13 / km)

ABCs and dynamic stretching incl hips, bar hangs, band lat pulldowns, KB stance

BB bent over row 3x12 (55)
TRX reverse flys 3x15

Standing BB shoulder press 3x12 (30)
DB lunges 3x20 (30)

Hamstring curl (cable) 3x10 ea side
Biceps hammer curl 3x15 9150

Conditioning: 12-9-6 (6 mins)
Wall ball (reps), row (cals)

Tuesday Apr 3, 2018 #

Strength 25:00 [2]

Clearing snow

Snowshoe 25:00 intensity: (5:00 @1) + (15:00 @2) + (5:00 @3) 2.2 km (11:22 / km) +55m 10:06 / km
ahr:116

7” fresh snow, making tracks in the woods.

Monday Apr 2, 2018 #

Walking 15:00 [1] 1.5 km (10:00 / km)

LT ramble

Walking (Treadmill) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 2.7 km (7:24 / km) +45m 6:50 / km
ahr:120

Indoors on account of snowing this evening.

Sunday Apr 1, 2018 #

Walking 28:00 [2] 3.2 km (8:45 / km) +40m 8:14 / km

Sunny but cold

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