Training Log Archive: BPIn the 7 days ending Apr 24, 2021:
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Saturday Apr 24, 2021 #
Hiking (P tread) 20:00 2.7 km (7:24 / km) +135m 5:56 / km
ahr:136
2 min wu then 3 blocks of incline walk (4.5-5mph) to 10% and Powerwalk 5.5-5.8mph at 3%; 313/260
Stretching (P floor) 10:00 [0]
Full body
Friday Apr 23, 2021 #
Walkajoggeroo warm up/down (P tread) 15:00 2.0 km (7:30 / km) +30m 6:59 / km
ahr:111
Walk with drill, to jog to run; 181/201
Strength 30:00 [2]
WWO2
2 sets of:
Single arm KB swings 10/10 25#
Walking lunge to DB bicep curl 10 each leg, 20 total 2x10#
Single Leg RDL 10 each leg 2x10#
DB Squat Thrusters (squat to overhead press), MAX reps until failure 2x10#
Push up - Tricep ladder. 10-8-6-4-2 (start with chest position 10, then tricep 8, alternating down to 2), kneeling to on toes
TRX inverted Rows until failure.
Banded Rows until failure. Red
Glute band lateral walks, wide monster walks, squat pulses (10-15 each) mid band red
2 sets of:
Single arm KB swings 10/10 25#
Walking lunge to DB bicep curl 10 each leg, 20 total 2x10#
Single Leg RDL 10 each leg 2x10#
DB Squat Thrusters (squat to overhead press), MAX reps until failure 2x10#
Push up - Tricep ladder. 10-8-6-4-2 (start with chest position 10, then tricep 8, alternating down to 2), kneeling to on toes
TRX inverted Rows until failure.
Banded Rows until failure. Red
Glute band lateral walks, wide monster walks, squat pulses (10-15 each) mid band red
Thursday Apr 22, 2021 #
Running (P tread) 31:00 5.0 km (6:12 / km) +70m 5:48 / km
ahr:141
4 w min warm up walk to jog with 2x 30sec strides, then 4x30run/60walk (recovery walks at 3-6% and 4.8mph), 8x30run/30w, 4x60r/30w, 1x30sprint, 2min cooldown walk.
Walking (Small trail) 25:00 [1] 2.4 km (10:25 / km) +35m 9:43 / km
Sunny LT outing
Wednesday Apr 21, 2021 #
Walkajoggeroo warm up/down (P tread) 20:00 2.8 km (7:09 / km) +80m 6:15 / km
ahr:118
10 min wu walk to jog with drills before strength to to warm up and 10 mins cd after jog to walk.
Strength (P strength) 20:00 [2]
WWO1
BW strength
4 min dynamic warm up
2 sets of A and B
A: legs, squats
B: corer routines
BW strength
4 min dynamic warm up
2 sets of A and B
A: legs, squats
B: corer routines
Tuesday Apr 20, 2021 #
Spin (P) 30:00 14.2 km (2:07 / km)
ahr:121
5 warm up then 20 HIIT, mostly cadence pushes against resistance, 5 cool down; 219/126/86/40.
Walking 23:00 [1] 2.65 km (8:41 / km)
Walk in the woods getting ready for a big call.
Monday Apr 19, 2021 #
Walking warm up/down (P tread) 20:00 2.5 km (8:00 / km) +60m 7:09 / km
ahr:118
4 wu, then 15min mix of hills and power walk surges (max 6mph and 6%); 255/212.
Sunday Apr 18, 2021 #
Trail running (Gnarly ) 35:00 5.0 km (7:00 / km) +35m 6:46 / km
ahr:150
GBF Tophet swamp loop - introducing my daughter to trail running. She did well! Sunny day and greet temp for a run at 48F.