Training Log Archive: BPIn the 7 days ending Feb 15, 2020:
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Saturday Feb 15, 2020 #
Note
(rest day)
Had fun in Ely. Reconnected with Outward Bound instructors and the sled dogs. Introduced our 6mo old BMD pup (now 68# but well behaved), Emmi to various new experiences including strange hotel rooms and people. She passed!
Driving 4 1/2 hours though exceeds my tolerance threshold, however back home safely.
Driving 4 1/2 hours though exceeds my tolerance threshold, however back home safely.
Friday Feb 14, 2020 #
XC ski (Classic) 1:12:00 12.5 km (5:46 / km) +290m 5:10 / km
Hidden Valley Nordic in Ely - very nice topography and grooming. Did the candlelit ski as part of the Winter Fest.Tracks were fast.
Woke up to -28F and temps warmed to 14F by late afternoon.
Woke up to -28F and temps warmed to 14F by late afternoon.
Thursday Feb 13, 2020 #
Spin (P) 30:00 15.3 km (1:58 / km)
ahr:128
Intervals (30s - 2:30 with 1:1 down 3:1 W:R (25, 4wu, 1cd); 275/153/73/49
Wednesday Feb 12, 2020 #
Spin warm up/down 10:00 5.3 km (1:53 / km)
ahr:122
Hills: 101/169/63/56
Strength 30:00 [2]
WWO2
Broad jump 3x5
Thrusters 40# 3x5
SB Squat 85# 3x8
KB SA row 25# 3x2x8
Push ups 3x12
DB alt step up 2x20# 3x2x12
SA carry 50# 3x30sec
Face pull with rotation ed 3x15
Broad jump 3x5
Thrusters 40# 3x5
SB Squat 85# 3x8
KB SA row 25# 3x2x8
Push ups 3x12
DB alt step up 2x20# 3x2x12
SA carry 50# 3x30sec
Face pull with rotation ed 3x15
Walking 25:00 [1] 2.7 km (9:16 / km) +25m 8:51 / km
ahr:108
Slippery trails.
Tuesday Feb 11, 2020 #
Walkajoggeroo warm up/down (Treadmill (P)) 21:00 [1] 3.0 km (7:00 / km) +35m 6:37 / km
Walk to jog to run.
Strength 30:00 [2]
WWO1
Wall ball 20# 3x5
Skater 3x5x2
KB SA shoulder press with rotation 22# 3X2x8
BB Sumo DL 95# 3x8
Dual cable stand chest press 40# 3x12
SLRDL cable 30# 3x2x12
Hollow hold 3x30sec
Ball supine leg curl 3x15
Wall ball 20# 3x5
Skater 3x5x2
KB SA shoulder press with rotation 22# 3X2x8
BB Sumo DL 95# 3x8
Dual cable stand chest press 40# 3x12
SLRDL cable 30# 3x2x12
Hollow hold 3x30sec
Ball supine leg curl 3x15
Monday Feb 10, 2020 #
XC ski (Classic) 36:30 6.0 km (6:05 / km) +90m 5:40 / km
ahr:118
Nice fresh tracks, twilight ski.
Sunday Feb 9, 2020 #
XC ski (BC) 41:00 [1] 3.5 km (11:43 / km) +60m 10:47 / km
About 4" fresh snow so put on the touring skis for a backwoods saunter.