Training Log Archive: BPIn the 7 days ending Nov 11, 2017:
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Saturday Nov 11, 2017 #
Event: MNOC Veteran's Day Night-O
Orienteering race 37:02 *** 4.4 km (8:25 / km) +80m 7:43 / km
ahr:146 spiked:15/17c slept:5.0
MNOC Veterans Day night O (possibly my 3rd outing for the year!). Steady run, 2 minor bobbles on a fun course. Snow on the ground and some black ice to watch out for with temps comfortable in the mid 30s. SL 3.7km.
Orienteering 14:00 [2] 1.6 km (8:45 / km)
Control retrieval
Friday Nov 10, 2017 #
Walking intervals (Treadmill) 45:00 5.4 km (8:20 / km) +175m 7:10 / km
z1/2 wo: 8 wu then 4x(z1 5, z2 4), 1 cd
Massage 45:00 [0]
Post JL flush out
Thursday Nov 9, 2017 #
Strength 1:00:00 [3] 1.4 km (42:51 / km)
ABCs to warm up and 4x40m build ups then 4x12of the following
Pull downs
Db chest press
SLRDL KB
TRX rows
Incline bench press
Db deadlifts
Cool down hips and gluts
Pull downs
Db chest press
SLRDL KB
TRX rows
Incline bench press
Db deadlifts
Cool down hips and gluts
Wednesday Nov 8, 2017 #
Note
Travel day. Back to home via LAX.
Tuesday Nov 7, 2017 #
Strength 55:00 [3] 1.5 km (36:40 / km)
Circuit trading, 60 sec per station, 30 secs recovery. 3 sets.
Warm up stretches, lunges
Planks with ball push
Ropes
Push ups on bar
TRX rows
Spin
Delt raises
Biceps curls to chest press
Cool down stretches, hams quads.
Warm up stretches, lunges
Planks with ball push
Ropes
Push ups on bar
TRX rows
Spin
Delt raises
Biceps curls to chest press
Cool down stretches, hams quads.
Walking 16:00 [2] 1.7 km (9:25 / km)
Beach into the wind and back
Monday Nov 6, 2017 #
Strength 45:00 [3]
Over 60’s group class in Culburra :-)
Warmup jogging on spot, squats, windmills
3 sets 1min at each of 6 stations, 30s recovery
Chest press
Lunges
Pull ups (feet on floor)
Jump split lunges with thx
Moving planks
KB Upright rows
Planks to finish
Warmup jogging on spot, squats, windmills
3 sets 1min at each of 6 stations, 30s recovery
Chest press
Lunges
Pull ups (feet on floor)
Jump split lunges with thx
Moving planks
KB Upright rows
Planks to finish
Walking 17:00 [2] 1.8 km (9:27 / km)
Beach -Low tide easier going
Sunday Nov 5, 2017 #
Walking intervals (Bike path) 45:00 6.0 km (7:30 / km) +64m 7:07 / km
ahr:116
Easy day 8wu then 4x(z1 5, z2, 4), 1cd
Up to Culburra Lighthouse and back.
Up to Culburra Lighthouse and back.