Training Log Archive: BPIn the 7 days ending Aug 19, 2017:
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Saturday Aug 19, 2017 #
Note
(rest day)
Moving furniture
Walking 20:00 [1] 1.8 km (11:07 / km)
Friday Aug 18, 2017 #
Walking 14:00 [1] 1.6 km (8:45 / km)
3 laps round the pond
Thursday Aug 17, 2017 #
Jogging (XC trails) 20:00 [3] 3.0 km (6:40 / km) +40m 6:15 / km
For a shake out effort this was hard work. Soft underfoot but just felt clunky.
Wednesday Aug 16, 2017 #
Strength 1:00:00 [3]
Warm up: drills and dynamic stretching, ABCs and 2x30m build ups
Program: 2x12 followed by 2x6 with greater weight for the following:
Chest press
Upright rows
Kettle bell swings
SLRD each side
Quad extensions
Cool down:
Planks x2 with 12 ea side toe touches
Ankes
Cats and cows
Childs
Foam roller
Program: 2x12 followed by 2x6 with greater weight for the following:
Chest press
Upright rows
Kettle bell swings
SLRD each side
Quad extensions
Cool down:
Planks x2 with 12 ea side toe touches
Ankes
Cats and cows
Childs
Foam roller
Nordic walking 25:15 [2] 3.0 km (8:25 / km) +40m 7:53 / km
ahr:105
Bike path, sweaty, 170cal
Tuesday Aug 15, 2017 #
Elliptical (Zero runner) 25:00 [2] 4.0 km (6:15 / km)
ahr:108
Slo go this morning. Cadence = 110
Stretching 5:00 [1]
Static with roller
Walking 18:00 [1] 2.0 km (9:00 / km)
Very pleasant LT outing.
Monday Aug 14, 2017 #
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
ABCs
Stretching warm up/down 5:00 [3]
Dynamic and static
Jogging (Indoor) 11:30 [2] 2.0 km (5:45 / km)
Several laps with 5x80m strides/ wind sprints
Sunday Aug 13, 2017 #
Nordic walking warm up/down 33:00 [2] 3.6 km (9:10 / km) +65m 8:24 / km
ahr:108
Soft trails post rain in French Park