Training Log Archive: BPIn the 7 days ending Apr 10, 2021:
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Saturday Apr 10, 2021 #
Walking 35:00 [1] 3.25 km (10:46 / km)
Airport hiking at MSP from security to G22 to A gates and back to my gate - killing time
Friday Apr 9, 2021 #
Spin warm up/down (P) 10:00 [1] 4.7 km (2:08 / km)
ahr:112
Spin up; 73/122//88/40
Walking (P) 10:00 [1] 1.2 km (8:20 / km) +30m 7:24 / km
ahr:116
Incline at modest speed; 123/205
Strength 30:00 [2]
WW02
2 rounds with minimal to no recovery:
1.) Single arm KB swings (15x) transition to Push press (8x) then switch sides. KB = 20#
2.) KB squat to hi-pull (15x), then KB RDLs 15x KB = 25#
3.) Chest push up to tricep push up (switching back and forth) 8x, then Alternating reverse lunges holding KB (20#) in goblet position (15 on each leg)
4.) DB (12#) clean to press (single arm) 8x, transition to windmills 8x, then switch sides.
2 rounds with minimal to no recovery:
1.) Single arm KB swings (15x) transition to Push press (8x) then switch sides. KB = 20#
2.) KB squat to hi-pull (15x), then KB RDLs 15x KB = 25#
3.) Chest push up to tricep push up (switching back and forth) 8x, then Alternating reverse lunges holding KB (20#) in goblet position (15 on each leg)
4.) DB (12#) clean to press (single arm) 8x, transition to windmills 8x, then switch sides.
Thursday Apr 8, 2021 #
Hiking (P tread) 25:00 3.0 km (8:20 / km) +275m 5:43 / km
ahr:127
5 warm up walk with drills, 15 min uphill hike in 4 blocks of 10-15% with 1, 2, 3 mins at 15% with speed up to 5mph and recoveries at 10% and 4.5mph, 5 mins cool down; 359/299.
Walking (Small trail) 23:00 [1] 2.0 km (11:30 / km) +45m 10:20 / km
Between downpours.
Wednesday Apr 7, 2021 #
Spin warm up/down (P ) 15:00 7.5 km (2:00 / km)
Mix of hills and speed pushes; 126/140/66/52.
Strength 20:00 [1]
WWO1 BW runners strength.
3 warm up dynamic stretching
3 blocks of 5mins upper and lower with aerobic burst recovery
2mins fast feet and mountain climbers
3 warm up dynamic stretching
3 blocks of 5mins upper and lower with aerobic burst recovery
2mins fast feet and mountain climbers
Tuesday Apr 6, 2021 #
Walking warm up/down (P tread) 10:00 1.2 km (8:20 / km) +25m 7:33 / km
ahr:124
Walk with drills; 119/198
Walkajoggeroo (P tread) 20:00 3.1 km (6:27 / km) +50m 5:58 / km
ahr:134
4 wu with more drills then 4x1min run with 1 min walk recovery and 2x2min run , 2min rec, 1cd; 306/256
Monday Apr 5, 2021 #
Spin (P) 15:00 7.8 km (1:55 / km)
ahr:118
3 wu, then mix of res and cad pushes; 140/155/72/51
Walking warm up/down 10:00 1.3 km (7:42 / km) +25m 7:01 / km
ahr:107
Powerwalk on incline down to amble; 130/217
Sunday Apr 4, 2021 #
Spin (P) 25:00 12.2 km (2:03 / km)
ahr:125
5 warm up, 15 HIIT/TABATA (20-60 secs at 3:1 W:R, res and cad), 5cd; 203/140/80/43