Training Log Archive: BPIn the 7 days ending Nov 25, 2017:
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Saturday Nov 25, 2017 #
Running intervals (Trails) 20:23 3.2 km (6:22 / km) +35m 6:02 / km
ahr:125 max:155
Z4 with 8 wu then 5x(z4 1, z1 1) and 2cd. Avg 250m covered during work intervals. Pleasant 48F and soft pine needles under foot in CPSF.
Friday Nov 24, 2017 #
Jogging (Trail) 19:47 [2] 3.0 km (6:36 / km) +30m 6:17 / km
Easy run in Carlisle Pines with daughter #2.
Thursday Nov 23, 2017 #
Jogging (Treadmill) 30:38 5.0 km (6:08 / km) +50m 5:50 / km
ahr:121
8wu then 4x(z4 3, z1 2) and 2cd
Note
And a fine but cool Boston morning. Go for a walk later.
Wednesday Nov 22, 2017 #
Strength 1:00:00 [3] 1.5 km (40:00 / km)
Warm up: ABCs with 2x30m build ups
Program: 3 sets of 5,2 with heavy weight
Seated rows 100,120 #
Chest press 65, 85
Squats 120, 135
Deadlifts (KB) 48, 72 kg
Lunges (KB) 16, 24 kg
Up and over (hinged bar) 35, 45 #
Side planks 5x5
Mountain climbers 2x10
Cool down:
Hip circles (F, B), Hydrants, donkey kicks, lat kick
Vibration roller
Program: 3 sets of 5,2 with heavy weight
Seated rows 100,120 #
Chest press 65, 85
Squats 120, 135
Deadlifts (KB) 48, 72 kg
Lunges (KB) 16, 24 kg
Up and over (hinged bar) 35, 45 #
Side planks 5x5
Mountain climbers 2x10
Cool down:
Hip circles (F, B), Hydrants, donkey kicks, lat kick
Vibration roller
Tuesday Nov 21, 2017 #
Note
(sick) (rest day)
Sore throat and head cold ahead of flying to BOS
Monday Nov 20, 2017 #
Walking warm up/down (Treadmill) 36:00 4.25 km (8:28 / km) +140m 7:16 / km
ahr:101
Easy day. 8wu 4x(z1 5, z2 2)
Sunday Nov 19, 2017 #
Drills warm up/down 12:00 [2]
ABCs and 3x30m strides
Walking intervals (Treadmill) 30:00 4.6 km (6:31 / km) +105m 5:51 / km
ahr:109
Recovery effort. 8wu then 3x(z1 5, z2 2) and 1cd