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Training Log Archive: BP

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Walking4 2:46:29 13.73(12:07) 22.1(7:32) 685
  Strength1 1:02:00 1.18(52:31) 1.9(32:38)
  Jogging1 20:00 1.86(10:44) 3.0(6:40)
  Total6 4:08:29 16.78(14:49) 27.0(9:12) 685
averages - sleep:7.7 weight:65.4kg

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SuMoTuWeThFrSa

Saturday Nov 18, 2017 #

Jogging intervals (Indoor) 20:00 intensity: (5:00 @1) + (6:00 @2) + (5:00 @3) + (4:00 @4) 3.0 km (6:40 / km)
ahr:131

Indoor track at the gym for z4 effort. 8 wu then 5x1min at pace (4m/k aka 250m covered), 1m walk recovery, 2 cd. Moving pretty well.

Friday Nov 17, 2017 #

Note
slept:7.0 (rest day)

Thursday Nov 16, 2017 #

Walking intervals (Treadmill) 48:00 intensity: (25:00 @1) + (23:00 @2) 6.1 km (7:52 / km) +100m 7:16 / km
ahr:112 slept:8.0 weight:65kg

Z1/z2 base build. 8 wu then 5x(z1 3, z2 5)

Wednesday Nov 15, 2017 #

Strength 1:02:00 [3] 1.9 km (32:38 / km)

ABCs then 3x40 fast feet build ups
Program 4x6 in pairs of exercises with short recovery
Lat lunges With KB
Thrusters
Curls
Push ups
Gluts
Rows

Cool down cats And Cows, childs, ankles and vibration Roller

Note
weight:65.9kg

Getting the G back under control, after the trip. Got off the plane in Sydney and had to have a vanilla slice- next bakery I came to, it was a custard tart, apple turnover. Bakery binge trip. In Gerringong, almost cleaned out the bakery as my wife looks on saying "have you got enough there?"
I can truly say that I have never had a bad cup of coffee or a bad pastry downunder.
Some cultural fixes come with a price!
And now I'm back on the wagon :-(
And I wrote another song, celebrating Aussie life...

Tuesday Nov 14, 2017 #

Walking (Treadmill) 45:22 intensity: (11:00 @1) + (8:00 @2) + (26:22 @3) 6.4 km (7:05 / km) +115m 6:30 / km

Cruise intervals in z3 jog with short z1 walk recovery; 8 wu then 7, 2; 6, 1:30; 6, 1:30; 6, 1; 5, then 2 cd.

Monday Nov 13, 2017 #

Walking warm up/down (Treadmill) 25:07 intensity: (14:00 @1) + (11:07 @2) 3.2 km (7:51 / km) +100m 6:47 / km
ahr:112

Shakeout- short and sweet. 8wu 2x(z1 3, z2 5) 1cd

Sunday Nov 12, 2017 #

Walking intervals 48:00 intensity: (23:00 @1) + (20:00 @2) + (5:00 @3) 6.4 km (7:30 / km) +370m 5:49 / km
ahr:116 slept:8.0

Z1, z2 wo. 8 wu then 5x(z1 3, z2 5)

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