Training Log Archive: BPIn the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Jogging warm up/down (XC trails) 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km
Trails to French Park, 2 km to lodge and 1.2 home after O training.
Orienteering (Sprint) 15:14 *** 2.4 km (6:21 / km) +60m 5:39 / km
spiked:13/14c
For a bit of fun ran the Spring skills course. Found the extra unmapped boulders (not sure how I missed those) at edge of circle 3, and didn't have to worry about scaling the fence as the E-W portion has been removed :-)
Steady effort, albeit walked a couple of hills.
Steady effort, albeit walked a couple of hills.
Walking 23:00 [1] 2.0 km (11:30 / km)
Gorgeous spring day.
Got the classic out from winter hibernation and she fired up first time.
Got the classic out from winter hibernation and she fired up first time.
Saturday Apr 22, 2017 #
Strength 1:15:00 [3]
Spring clean up and schlepping outdoor furniture up from basement.
Friday Apr 21, 2017 #
Stretching 20:00 [1]
(rest day)
Static and dynamic
Thursday Apr 20, 2017 #
Walking 24:00 [1] 2.4 km (10:00 / km)
Blustery LT
An exciting day with announcing the sale of part of our business.
An exciting day with announcing the sale of part of our business.
Wednesday Apr 19, 2017 #
Strength 1:05:00 [3]
ABC drills, then 3x15 arms, legs, core and cooldown with stretching:
Hamstring stretch – Skipping A’s - Running A’s – Skipping B’s – Build up sprints
Program: 3 sets of 15 reps
Step ups, Box Jumps
Ball Squats, Lunges
FM Flys, Push ups
Tricep Pushdowns, Dips
Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller
Hamstring stretch – Skipping A’s - Running A’s – Skipping B’s – Build up sprints
Program: 3 sets of 15 reps
Step ups, Box Jumps
Ball Squats, Lunges
FM Flys, Push ups
Tricep Pushdowns, Dips
Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller
Tuesday Apr 18, 2017 #
Drills warm up/down 6:00 [2]
ABC's
Stretching 6:00 [1]
Dynamic and static
Running (Treadmill) 21:30 4.0 km (5:23 / km) +40m 5:07 / km
Re-entry workout; 1km warm up then 10x100m strides (6m/m) with 100m walk/jog recovery and 1 km cool down
Monday Apr 17, 2017 #
Massage 1:00:00 [0]
Post flight flush out
Jogging warm up/down (Indoor) 11:04 [2] 2.0 km (5:32 / km)
Dozen and a bit laps
Stretching 10:00 [1]
Dynamic and static with roller