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Training Log Archive: BP

In the 7 days ending Mar 21, 2015:

activity

time

miles

Walking

2:38:25

11.22

(14:07)

18.05

(8:47)

Jogging

1:53:46

13.2

(8:37)

21.25

(5:21)

225

Strength

1:22:00

Stretching

35:00

Total

6:29:11

24.42

39.3

225

averages - sleep:10.3 weight:64.9kg

1:22

0:00

» now

Saturday Mar 21, 2015 #

Walking 29:00 [1] 2.5 km (11:36 / km)

Day got away from me- this was it. Felt cold.

Friday Mar 20, 2015 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Quiet LT ramble

Jogging (Road) 25:36 4.8 km (5:20 / km) +60m 5:01 / km

MR2 and planned for time at easyish effort. New HOKAs propelling me along with relative ease. Warm 57F.

Stretching 10:00 [1]

Legs and hips
Staying loose for hopefully a little track time tomorrow.

Thursday Mar 19, 2015 #

Note
slept:9.5 weight:64.6kg (rest day)

Been averaging over 12,000 paces a day for the last month.
And oh yeah - my Urologist is pleased with me- I am becoming a poster child for his surgical prowess :)

C • nice poster - just have to ... 2

Walking warm up/down 24:00 [1] 2.5 km (9:36 / km)

Still kinda spring weather

Wednesday Mar 18, 2015 #

Walking 25 [1] 2.75 km (9 / km)

Not bad outside- but where's the sun?

Jogging warm up/down (Treadmill) 15:03 2.7 km (5:34 / km) +40m 5:11 / km

SR. 2
Gradual ramp up.

Stretching 7:00 [1]

Legs with roller

Strength 1:00:00 [3]

More plyos and core this week.

Sots Squats 3x10 (25#)
3-way Hamstring Touches 3 x 15
Kneeling Hip Abduction 3 x 15

Mountain Climbers 3 x 30 sec
Box Jumps 3 x 8 (15")
Kneeling Hip Adduction 3 x 15

Russian Twists w/MB 3 x 15
T-Push-Up 3 x 12
Sit up with MB toss 3 x 15

Planks with Trunk Rotations 3 x 15
Inch Worms 3 x 8

Cool Down
Hurdlers
Static lunges
Cat and cow

Tuesday Mar 17, 2015 #

Note

Already 3 mos, albeit a very slow 3, post op. PSA <0.03 (ie BLQ for that assay) so on balance I expect to have a 97% chance of survival over the next 7 years - unless other life factors intervene. Will see what my Urologist thinks on Thursday!

Walking 25:00 [1] 2.5 km (10:00 / km)

Sunny but blustery

Jogging (Treadmill) 25:12 4.8 km (5:15 / km) +48m 5:00 / km

Mid length run 1. Warm up then a fartlek mix of intervals (100-300m, pace 6:18-7:20) with shorter jog recovery (about 10 mins of work) and short cool down.

Stretching 8:00 [1]

Legs and hips

Monday Mar 16, 2015 #

Walking 28:00 [1] 3.0 km (9:20 / km)

LT walk to pick up some running shoes- decided to try the HOKA Bondi (pacific blue!)
Had to resort to salbutamol again lately and now taking some fluticasone for bronchial hyperreactivity post URI.

Jogging warm up/down (Treadmill) 18:01 3.2 km (5:38 / km) +32m 5:22 / km

Short run 1 for the week done

Strength 22:00 [2]

Core, abs and hips.

Sunday Mar 15, 2015 #

Walking 27:00 [1] 2.4 km (11:15 / km)
slept:11.0 weight:65.2kg

Cold blustery day

Jogging (Road) 29:54 5.75 km (5:12 / km) +45m 5:00 / km

Less pleasant than yesterday. Steady pace until last 3/4 mile.

Stretching 10:00 [1]

Legs with roller

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