Training Log Archive: BPIn the 7 days ending May 20, 2017:
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Saturday May 20, 2017 #
Event: MNOC Adventure Race Tune up
Note
Nada. No Motivation even for the 9 min NYT wo. Miserable cold rainy day.
Friday May 19, 2017 #
Walking 23:00 [1] 2.3 km (10:00 / km)
Cold and blowy
Strength 20:00 [1]
Yard work before the rain
Jogging warm up/down 9:40 [2]
Getting loose
Stretching 10:00 [1]
Dynamic and static
Thursday May 18, 2017 #
Spin warm up/down 33:00 [2] 15.2 km (2:10 / km) +100m 2:06 / km
Spin at hotel before heading home. Sad to say goodbye to FL sunshine even if hot and humid!
Wednesday May 17, 2017 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Warm windy day.
Running intervals (Treadmill) 29:50 [3] 5.0 km (5:58 / km)
ahr:145
Warm up km then 4x100m strides and 8x200m at 12mph and equidistance walk recovery.
Tuesday May 16, 2017 #
Walking 35:00 [1] 3.2 km (10:56 / km)
Down to Miami to give a talk.
Monday May 15, 2017 #
Strength 1:05:00 [3]
ABCs then 4x20 reps for arms /shoulders, legs, core and cool down
Trx Pistol squats
Trx row
Hell raisers
Chest flys
Cable rotations
Back extensions
Stretching
Trx Pistol squats
Trx row
Hell raisers
Chest flys
Cable rotations
Back extensions
Stretching
Trail running 16:32 3.0 km (5:31 / km) +35m 5:12 / km
Evening run post rain.
Sunday May 14, 2017 #
Walking 23:00 [1] 2.0 km (11:30 / km)
Warm and sunny
MTB 25:07 [3] 8.6 km (2:55 / km) +70m 2:48 / km
Bike and car maintenance day. Had to adjust the derailleurs and ended up replacing the somewhat stretched cables. Installed new saddle, adjusted brakes and Suspension, installed new saddle. Quick spin to check everything out including some gravel tracks in French Park where they've ripped up the road and bike paths. Everyting working well (rider suspect!).