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Training Log Archive: BP

In the 7 days ending Dec 10, 2016:

activity	#	time	miles		km		+m
Walking	5	3:46:00	12.86	(17:34)	20.7	(10:55)
Strength	1	1:00:00
Jogging	2	32:00	3.23	(9:54)	5.2	(6:09)	30
Snowshoe	1	29:00	2.49	(11:40)	4.0	(7:15)	45
Stretching	3	26:00
Drills	2	19:00	1.37	(13:54)	2.2	(8:38)
Track	1	7:41	1.24	(6:11)	2.0	(3:51)
Total	6	6:39:41	21.19		34.1		75

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Saturday Dec 10, 2016 #

Walking 1:30:00 [1] 8.0 km (11:15 / km)

Central Park

Friday Dec 9, 2016 #

Jogging warm up/down (Treadmill) 22:00 [2] 3.6 km (6:07 / km) +30m 5:52 / km

Early morning wake up

Walking 50:00 [1] 4.0 km (12:30 / km)

The big smoke

C • what or who is the big smoke? 2

Thursday Dec 8, 2016 #

Note

Off to NJ/NYC and U.K. for last trip of the year. Done with travel!

Wednesday Dec 7, 2016 #

Stretching warm up/down 10:00 [1]

Dynamic

Strength 1:00:00 [3]

Drills then 4x10 of legs, arms then core.

Dynamic Warm-Up:
Straight leg raise—Walking A—Running A—Skipping B—Running C—Bounds, x2

Program: 30 seconds rest
Goblet Squats 4x10, 120 pounds
OH Kettle Side Lunge 4x10, 18 pounds
Kettle Swings, 1 hand 4x10, 14 kgs

Chest Flys 4x10, 25’s
1 arm row 4x10, 25 pounds

Standing wide shoulder press 4x10, with 25# ezi bar
Lateral raise 4x10, 5’s

Narrow pull downs 4x10, 30’s
Tricep pushdowns 4x10, 20 pounds

Ab dolly front rolls, side 4x10, bw
Single leg deadlift 4x10, bw

Cool Down:
Cats and cows
Hamstring Stretch
Foam Roller

Walking 32:00 [1] 3.0 km (10:40 / km)

Mix of indoor and outdoor

Tuesday Dec 6, 2016 #

Jogging warm up/down (Indoor) 10:00 [2] 1.6 km (6:15 / km)

Walked a couple of laps to get the knees lubed then into a proper warmup.

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Indoor) 7:41 2.0 km (3:51 / km)

Bethel Track solo workout. Decided on 5x400m at 80% (eg 1:35) with 3 min recovery. Loosened up, ran relaxed and felt nice and fluid at end of session. Could have cut back on recovery. Went as follows (200 splits were nice and even):
96
95
94
89
87
Avg 92

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

Needed a cool down walk then off to work.

Walking warm up/down 23:00 [1] 2.4 km (9:35 / km)

Cold and wintry, got a move on.

Monday Dec 5, 2016 #

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

Snow all gone!

Drills 14:00 [2] 1.8 km (7:47 / km)

ABCs and some jog/strides

Stretching 11:00 [1]

Static and dynamic

Sunday Dec 4, 2016 #

Snowshoe warm up/down 29:00 [2] 4.0 km (7:15 / km) +45m 6:52 / km

More mud than snow. Fresh woods tho'.

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