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Training Log Archive: BP

In the 7 days ending Dec 22, 2018:

activity # timemileskm+m
  Walking3 2:25:00 8.08(17:57) 13.0(11:09)
  Strength2 1:40:00 2.98(33:32) 4.8(20:50)
  Massage1 1:00:00
  Elliptical1 41:20 4.97(8:19) 8.0(5:10) 320
  Trail running1 26:00 2.36(11:01) 3.8(6:51) 45
  Jogging1 20:00 1.99(10:04) 3.2(6:15) 32
  Total7 6:32:20 20.38 32.8 397
  [1-5]7 5:32:20

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SuMoTuWeThFrSa

Saturday Dec 22, 2018 #

Trail running (XC and small trail) 26:00 [2] 3.8 km (6:51 / km) +45m 6:28 / km
ahr:130

Icy slippery, wore spikes.

Note

And off the BOS for the Holidays

Friday Dec 21, 2018 #

Massage 1:00:00 [0]

Monthly body maintenance.

Strength 30:00 [2] 2.0 km (15:00 / km)
ahr:105

Warm up jog, then circuit training 3x12 with 45 sec rest after each sequence :

Box jump (15")
Single arm inverted row with TRX
Side plank 30 sec x2

Trap bar deadlift 75#
Front raise 2x10#
Renegade row 2x10#

Battle ropes 8x 20sec on / 10 sec off

Note

Moving to a T/W/F routine with 10 -15 mins warm up and 30 mins circuit training.

Thursday Dec 20, 2018 #

Elliptical 41:20 intensity: (20:00 @1) + (21:20 @2) 8.0 km (5:10 / km) +320m 4:18 / km
ahr:113

A little stiff at the start but lossened up as I went along.

Wednesday Dec 19, 2018 #

Strength 1:10:00 [1] 2.8 km (25:00 / km)
ahr:112

ABCs and dynamic stretching. 3x20sec strides and 2x40m build ups.

Circuit training with 3 ex's x 3x15 reps and 1 min rest between groups:

Bird dog row 15# x2
SL hip thrust on bench x2
lat raise 2x7.5#

Machine chest press 2x15#
1 1/2 goblet squat KB 10kg
face pull 2x17.5#

Leg ext 40# 1 sec pause and 3 sec eccentric
Seated leg curl 75# 1s/3s
Cable rotation 17.5#


Tuesday Dec 18, 2018 #

Walking 25:00 [1] 2.0 km (12:30 / km)

Airport hiking LHR

Monday Dec 17, 2018 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Streets of Cambridge.

Sunday Dec 16, 2018 #

Walking 1:25:00 [1] 8.0 km (10:38 / km)

IWM Lambeth. Excellent WW1 and 2 depictions. Surprisingly nice and maybe un-British day. Song of the day - Sunny Afternoon courtesy of The Kinks.

Jogging (Treadmill) 20:00 [2] 3.2 km (6:15 / km) +32m 5:57 / km

Hotel gym

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