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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Dec 14, 2019:

activity # timemileskm+m
  Walking3 1:09:00 4.85(14:14) 7.8(8:51) 36
  Spin2 1:05:00 17.34(3:45) 27.9(2:20)
  Strength1 1:00:00 0.5(2:00:42) 0.8(1:15:00)
  Walkajoggeroo2 50:00 4.72(10:35) 7.6(6:35) 83
  Drills 1 20:00 1.24(16:06) 2.0(10:00)
  Total7 4:24:00 28.65(9:13) 46.1(5:44) 119

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SuMoTuWeThFrSa

Saturday Dec 14, 2019 #

Walkajoggeroo (Treadmill) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 3.3 km (6:04 / km) +40m 5:43 / km

Walk to jog with 1:1 efforts

Friday Dec 13, 2019 #

Walking (Treadmill) 30:00 [1] 3.6 km (8:20 / km) +36m 7:56 / km

Hotel gym

Note

Really mixed feelings about election outcome and Brexit consequences.

Thursday Dec 12, 2019 #

Spin (P) 30:00 intensity: (20:00 @1) + (10:00 @2) 13.4 km (2:14 / km)
ahr:110

5wu, easy-mod 25 HIIT @1:1: 204/115/71/41

Note

And off to LHR - post election U.K. tomorrow

Wednesday Dec 11, 2019 #

Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk, then ABCs and 7x40m build ups

Strength 1:00:00 [2] 0.8 km (1:15:00 / km)

WWO1,2 and 3

1a. Deep Push Ups - 3x15 (1 sec pause)
1b. Double Front Rack Goblet Squat - 3x15 @36lbs (1 sec pause)
2a. Dumbbell Offset Bulgarian Split Squat - 3x15 each @17.5lbs (1 sec pause)
2b. Single Arm Incline Bench Press - 3x15 @17.5lbs (1 sec pause)
3a. Seal Row - 3x15 @17.5lbs (3 sec eccentric)
3b. Good Morning - 3x15 @55lbs (3 sec eccentric)
4a. 1/2 Kneeling 1-Arm Lat Pulldown - 3x15 each @20lbs (3 sec eccentric)
4b. Cable 1-Leg RDL - 3x15 @20lbs (3 sec eccentric)

Tuesday Dec 10, 2019 #

Note

3am start to head home.

Walking 24:00 [1] 2.6 km (9:14 / km)

Airport hiking at DTW

Monday Dec 9, 2019 #

Walkajoggeroo (Treadmill) 30:00 intensity: (10:00 @1) + (15:00 @2) + (5:00 @3) 4.3 km (6:59 / km) +43m 6:39 / km

Walk to jog and pyramid intervals 2, 3, 4, 4, 3, with 1min walk recovery.

Walking 15:00 [1] 1.6 km (9:22 / km)

Warm and rainy in Ottawa, LT escape from Fed court to see Parliament building.

Sunday Dec 8, 2019 #

Spin (Hotel bike) 35:00 intensity: (10:00 @1) + (15:00 @2) + (10:00 @3) 14.5 km (2:25 / km)

5 wu, 25 mix of cadence and climb, 5cd.

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