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Training Log Archive: BP

In the 7 days ending Aug 12, 2017:

	activity	#	time	miles		km		+m
	Nordic walking	3	1:16:00	5.47	(13:54)	8.8	(8:38)	80
	Strength	1	1:00:00
	Walking	3	51:30	3.11	(16:35)	5.0	(10:18)
	Elliptical	1	16:00	1.86	(8:35)	3.0	(5:20)	50
	Stretching	2	15:00
	Drills	2	12:00	0.62	(19:19)	1.0	(12:00)
	Jogging	1	7:00	0.75	(9:23)	1.2	(5:50)
	Track	1	2:00	0.37	(5:22)	0.6	(3:20)
	Total	6	3:59:30	12.18		19.6		130
averages - weight:66.6kg

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Saturday Aug 12, 2017 #

Walking 20:00 [1] 1.8 km (11:07 / km)
weight:66.2kg

Morning outing

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

A couple of laps and 4x50m strides

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

ABCs

Stretching warm up/down 5:00 [1]

Dynamic

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

6x100 at 20s pace with walk back 100m. Got to start somewhere!

Friday Aug 11, 2017 #

Nordic walking warm up/down (Bike path) 25:00 [2] 3.0 km (8:20 / km) +35m 7:52 / km
ahr:122

Some more poling action (180cal).

Thursday Aug 10, 2017 #

Nordic walking (MRT) 28:00 [2] 3.3 km (8:29 / km)
ahr:115

LT Power walk with new Leki poles. Tried not to get sweaty; failed (cals=195)

ABCs 2x30m strides then arms legs and core 3x10 as follows:

Pistol squats (TRX)
Squats
Lunges
Chest press
Rows seated
Ys on TRX (windscreen wipers)
Supermans 30sec
Push ups
Ski machine 30sec (120m)
Planks
Hell raisers

Hurdlers
Piri stretch
Hip circles
Groin stretch
Hams
Vibra roller

Tuesday Aug 8, 2017 #

Walking 17:00 [1] 1.6 km (10:37 / km)

A little exploring

Nordic walking (French Park trails) 23:00 [2] 2.5 km (9:12 / km) +45m 8:26 / km

Gear test.

Monday Aug 7, 2017 #

Drills tempo 6:00 [2] 0.5 km (12:00 / km)

ABCs and 2 x30m wind sprints. Good leg turnover.

Elliptical (Zero runner) 16:00 [3] 3.0 km (5:20 / km) +50m 4:55 / km
ahr:130 weight:66.9kg

Back at it!
Cadence = 110, good stride length.
Need to go on the restriction diet- too many carbs last week.

Stretching 10:00 [1]

Static and dynamic

Note

USA double in M and W 100m. Great finish in the women's race and some other notable US performances in W Marathon. M 400m looks like its going to be a tight race.

Walking 14:30 [2] 1.6 km (9:04 / km)

Warm and pleasant at LT

Sunday Aug 6, 2017 #

Note
(rest day)

Quiet day, getting caught up and recovering from JL.

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