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Training Log Archive: BP

In the 7 days ending Oct 14, 2017:

activity # timemileskm+m
  Walking7 3:13:00 13.24(14:35) 21.3(9:04) 755
  Jogging2 1:15:04 6.96(10:47) 11.2(6:42) 87
  Strength1 1:03:00 1.06(59:38) 1.7(37:04)
  Total7 5:31:04 21.25(15:35) 34.2(9:41) 842
averages - weight:64.3kg

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SuMoTuWeThFrSa

Saturday Oct 14, 2017 #

Jogging (XC trails) 25:00 intensity: (8:00 @1) + (4:30 @2) + (5:00 @3) + (7:30 @4) 4.2 km (5:57 / km) +20m 5:49 / km

Z4 wo. 1k wu then 8x(z4 1:30, z1 1:00), short cd. Covering around 350m per work segment (around 7 m/m pace).

Walking 15:00 [1] 1.6 km (9:22 / km)

Back from the park

Note

Another song on the bag, band practice off to MSP for another trip across the pond.

Friday Oct 13, 2017 #

Walking 20:00 [1] 1.8 km (11:07 / km)
(rest day)

Fresh air outing.

Thursday Oct 12, 2017 #

Walking intervals (Treadmill) 55:00 intensity: (32:00 @1) + (23:00 @2) 6.2 km (8:52 / km) +325m 7:02 / km
ahr:109

8 wu then 5x(z1 5, z2 4), 2 cd

Wednesday Oct 11, 2017 #

Strength 1:03:00 [3] 1.7 km (37:04 / km)

Warm up: ABCs and 2 build ups
Program:
5 sets of ladder reps (10, 8, 6, 4, 2) alt: chest press/burpees, pull ups/KB swings (American)
4x15 Triceps, seated rows, squats to lift
Cool down:
Hip circles
Piri stretch
Yates rotations
Childs
Vibra roller

Walking 12:00 [1] 1.3 km (9:14 / km)

Low key LT fresh air

Tuesday Oct 10, 2017 #

Walking (Treadmill) 40:00 intensity: (20:00 @1) + (20:00 @2) 4.8 km (8:20 / km) +350m 6:06 / km
ahr:115

W4 zone 3 workout. 8 wu then 4x (z3 6, z1 1:30). Legs tired and even at 15% and 4.5mph just couldn’t get into zone 3, so ended up as a z2 workout with z1 recovery.

Monday Oct 9, 2017 #

Walking warm up/down (Treadmill) 28:00 intensity: (19:00 @1) + (9:00 @2) 3.6 km (7:47 / km) +80m 7:00 / km
ahr:105 weight:64.3kg

8 wu then 2x(z1 5, z2 4)

Sunday Oct 8, 2017 #

Note

By popular demand!
Initial recordings up on Soundcloud.
https://soundcloud.com/user-342596227/aussie-ceili...
https://soundcloud.com/user-342596227/belfast-lull...

Walking 23:00 [1] 2.0 km (11:30 / km)

Jogging (XC trails) 50:04 intensity: (18:04 @1) + (22:00 @2) + (10:00 @3) 7.0 km (7:09 / km) +67m 6:50 / km
ahr:120

W3 5min wu then 5x(z2 6, z1 3). Nice day in the woods.

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