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Training Log Archive: BP

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Strength1 1:05:00 1.49(43:35) 2.4(27:05)
  Walking3 1:01:00 3.39(18:01) 5.45(11:12)
  Nordic walking1 32:05 2.49(12:54) 4.0(8:01) 35
  Trail running1 28:10 2.8(10:04) 4.5(6:16) 55
  VO2 test1 25:00 2.8(8:56) 4.5(5:33) 350
  Jogging1 25:00 2.73(9:09) 4.4(5:41) 44
  Drills 1 5:00
  Total6 4:01:15 15.69 25.25 484

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Sunday Sep 17, 2017 #

Walking 15:00 [1] 1.25 km (12:00 / km)

Trail running (XC trails) 28:10 intensity: (5:00 @2) + (23:10 @3) 4.5 km (6:16 / km) +55m 5:54 / km

Easy run with some fartlek thrown in.

Saturday Sep 16, 2017 #

Event: MNOC Nerstrand Big Woods State Park
 

Nordic walking (Bike path) 32:05 [2] 4.0 km (8:01 / km) +35m 7:41 / km
ahr:118

Decent clip around the hood

Friday Sep 15, 2017 #

Note
(rest day)

Catching up with work thangs

Thursday Sep 14, 2017 #

Drills warm up/down 5:00 [1]

ABCs

VO2 test (Treadmill) 25:00 intensity: (8:00 @2) + (12:00 @3) + (5:00 @4) 4.5 km (5:33 / km) +350m 4:00 / km

Time to check basic aerobic capacity and reset the HR zones. Given my running efficiency hasn't been great decided to do this at a fast walking pace (4.5mph) with increase grade by 2% every 2 mins. Made it to 15% grade at RQ 0.9 and called it a day at threshold. VO2 at LT = 52.9 which given I am carrying 3-4 extra pounds compares favorably with 54.7 in 2015. HR adjusted for Zone 1/2 at 120 and Zone 3/4 at 147. Both numbers slightly down from previous and largely due to the CCB. Anyway for reasons more than longitudinal comparison, allows me to recalibrate warm ups and training zones to continue to focus on aerobic base building before getting back to speed work.

Wednesday Sep 13, 2017 #

Strength 1:05:00 intensity: (15:00 @2) + (40:00 @3) + (10:00 @4) 2.4 km (27:05 / km)
ahr:106

Tough session, somewhat aerobically oriented today, as follows:

ABCs with 2x40m build ups

4x [Row machine 30sec (150m), 15 TRX push ups]
4x [Spin 30sec (240W), 15 shoulder press]
4x15 seated rows
4x [15 hammer curls, 15 biceps curls]
4x [15 skull crushers, 15 overheads]

Cool down stretching:
Ankles, cats and cows, Childs, hams

Tuesday Sep 12, 2017 #

Walking 16:00 [1] 1.7 km (9:25 / km)

Fresh air time

Jogging intervals (Treadmill) 25:00 intensity: (8:00 @2) + (10:00 @3) + (7:00 @4) 4.4 km (5:41 / km) +44m 5:25 / km
ahr:130

4min warm up then 6x2mins with 1 min recovery and 4 mins cool down

Monday Sep 11, 2017 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Around town then off to airport

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