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Training Log Archive: BP

In the 7 days ending Oct 24, 2020:

activity # timemileskm+m
  Strength3 1:30:00
  Spin3 40:00 11.87(3:22) 19.1(2:06)
  Jogging2 40:00 3.98(10:04) 6.4(6:15) 71
  Walking3 40:00 2.83(14:09) 4.55(8:47) 61
  Walkajoggeroo1 30:00 2.95(10:10) 4.75(6:19) 60
  Running1 30:00 3.14(9:34) 5.05(5:56) 40
  Hiking1 20:00 1.49(13:25) 2.4(8:20) 80
  Total7 4:50:00 26.25 42.25 312

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SuMoTuWeThFrSa

Saturday Oct 24, 2020 #

Walkajoggeroo (P tread) 30:00 intensity: (2:00 @1) + (10:00 @2) + (15:00 @3) + (3:00 @4) 4.75 km (6:19 / km) +60m 5:56 / km
ahr:133

Walk to jog then 3, 2,1 min intervals pyramid x3 with equal fast walk recovery; 471/262.
Then 5 min stretch post run.

Friday Oct 23, 2020 #

Walking warm up/down (P tread) 10:00 [1] 1.25 km (8:00 / km) +18m 7:28 / km
ahr:109

Gradual ramp speed and incline.

Strength (P) 20:00 [2]

WWO3
Gluts and Legs
2min wu dynamic stretching
3 sets of A and B
A 30sec each RDL 2x15#, Front lunge L and R 2x15#, sumo 20#
B 30sec each front squat 2x15#, split squat L and R 2x15#, Jump squats
2 mins 2 sets 10 each BW squats, R and L lunges, jump squats.

Spin warm up/down (P) 10:00 [1] 4.7 km (2:08 / km)
ahr:101

Low impact spin; 73/122/83/41

Thursday Oct 22, 2020 #

Jogging (P tread) 30:00 intensity: (5:00 @1) + (14:00 @2) + (9:00 @3) + (2:00 @4) 4.8 km (6:15 / km) +55m 5:55 / km
ahr:130

15 warm up, walk to jog with drills, then 4x3min runs at 3, 2,1% grade with 1 min fast walk recovery between; 449/256.

Wednesday Oct 21, 2020 #

Spin warm up/down 10:00 [1] 4.5 km (2:13 / km)

Short and sweet; 63/105/88/37.

Strength 30:00 [2]

WWO2

Box jump 24" dead start 3x8
Med ball alt slam 30# 3x2x5

KB OH squat 2x20# 3x12
Pull up hold 3x20sec
Side Step up 16" 3x2x12
Res band 1/2 kneel SA row red 3x2x12

Farmers carry 2x35# 3x2x30sec

Strength 20:00 [1]

Wet heavy snow removal - good 4" -first for the winter season.

Note

Gear testing. Black Diamond glide lite ski/snow shoe hybrid with universal binding Should work pretty well in the back country.

Tuesday Oct 20, 2020 #

Running (P tread) 30:00 intensity: (2:00 @1) + (6:00 @2) + (17:00 @3) + (5:00 @4) 5.05 km (5:56 / km) +40m 5:43 / km
ahr:137

Intermediate HIIT class. 6 wu walk to jog 1-2% grade, then 8x45sec run with pyramid fast walk recoveries 1:15 -45, then 8x 30sec 1:1 recovery at fast walk (4.8mph) with run speed up to 10mph; 486/273.
Avg output = 4.5W/kg.

Walking 20:00 [1] 2.0 km (10:00 / km) +30m 9:18 / km

Wintry walk in the woods. Very pretty snow laden trees.

Monday Oct 19, 2020 #

Jogging warm up/down (P tread) 10:00 intensity: (2:00 @1) + (2:00 @2) + (6:00 @3) 1.6 km (6:15 / km) +16m 5:57 / km
ahr:131

Gradual ramp up speed and incline; 151/253

Strength (P floor) 20:00 [2]

WWO1
Running strength
3wu dynamic then 2 sets of:

1min x2 each side static lunge 2x10#
1 min push ups
1 min standing row 2x10#

1min x2 each side SLRDL
1min plank
1min side plank (30sec each)

Cd 1min

Walking warm up/down (P tread) 10:00 intensity: (2:00 @1) + (3:00 @2) + (5:00 @3) 1.3 km (7:42 / km) +13m 7:20 / km
ahr:129

Power walk and down.

Sunday Oct 18, 2020 #

Spin (P) 20:00 intensity: (3:00 @1) + (10:00 @2) + (7:00 @3) 9.9 km (2:01 / km)
ahr:127

2 min wu then 2 hills in and out of saddle; 169/141

Hiking (P tread) 20:00 intensity: (6:00 @1) + (4:00 @2) + (10:00 @3) 2.4 km (8:20 / km) +80m 7:09 / km
ahr:122

3 min wu then 2 hills up to 9% and 5mph with flat road recovery between; 265/221

Note

I've noted this previously comparing running to cycling; here's another observation to support the fact that I am a more efficient runner/walker than cyclist. For same average HR =127 (and surrogate for VO2), under identical indoor conditions (ie room temp and fan at same setting) and back to back efforts, I get 50% greater average power output walking than cycling (221W vs 141W).

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