Training Log Archive: BPIn the 7 days ending Jul 8, 2017:
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Saturday Jul 8, 2017 #
Walking 35:00 [1] 3.3 km (10:36 / km) +50m 9:52 / km
Mostly trails.
Friday Jul 7, 2017 #
Walking 13:00 [1] 1.2 km (10:50 / km)
New bike path
Thursday Jul 6, 2017 #
Event: MNOC Summer Sprint #3
Strength 1:00:00 [3]
ABCs with lunges then legs, arms and core- focus on eccentric phase (fast up, slow back) contraction with 5x8 reps on machines.
Calf raises
Quads
Ham curls
Inclined bench press
Rows
TRX rotations
Cats/cows
Childs
Donkey kicks
Hip circles
Roller
Calf raises
Quads
Ham curls
Inclined bench press
Rows
TRX rotations
Cats/cows
Childs
Donkey kicks
Hip circles
Roller
Orienteering (Wirth Park SHORT) 47:30 [2] *** 4.95 km (9:36 / km) +60m 9:03 / km
spiked:10/12c
Some distraction- part walk/light jog in very humid conditions. Overshot one control in the overgrowth and got confused on the way to last control by mountain bike trails. Short course option was 4km SL!
Wednesday Jul 5, 2017 #
Walking warm up/down (Trails) 25:00 [1] 2.3 km (10:52 / km) +40m 10:00 / km
Hot sweaty LT. Gait pretty normal.
Tuesday Jul 4, 2017 #
Drills warm up/down 12:00 [1]
ABCs and extended session, putting a little more power into them.
Elliptical (Zero runner) 20:00 [2] 3.6 km (5:33 / km)
ahr:110
Playing with the resistant levels today. SL=45
Stretching warm up/down 15:00 [1]
Static and dynamic with some core thrown in.
Monday Jul 3, 2017 #
Elliptical (Zero runner) 16:54 [2] 3.2 km (5:17 / km)
ahr:110
Going a little longer. Stride length = 48
Spin 16:45 [2] 6.4 km (2:37 / km) +80m 2:28 / km
ahr:100
A bit on the bike; cycling through the Loire Valley :-)
Stretching 10:00 [1]
Static and dynmaic
Drills warm up/down 6:00 [1]
ABCs with a bit more extension in left leg