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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Nordic walking2 1:02:00 4.85(12:48) 7.8(7:57) 90
  Strength2 1:00:00 0.99(1:00:21) 1.6(37:30)
  Walking3 59:00 3.98(14:50) 6.4(9:13) 45
  Spin2 50:00 14.48(3:27) 23.3(2:09)
  Trail running1 41:00 3.73(11:00) 6.0(6:50) 105
  Drills 1 18:00 0.99(18:06) 1.6(11:15)
  Walkajoggeroo1 17:30 1.49(11:44) 2.4(7:17) 24
  Total6 5:07:30 30.51(10:05) 49.1(6:16) 264
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SaSuMoTuWeThFr

Thursday Nov 14 #

Walking 21:00 [1] 2.2 km (9:33 / km)

Cold but sunny LT.

Spin (P) 30:00 intensity: (22:00 @1) + (8:00 @2) 13.5 km (2:13 / km)
ahr:115

Feeling lackluster - 1:1 HIIT; T207/W115/C77/R41

Wednesday Nov 13 #

Drills warm up/down 18:00 [1] 1.6 km (11:15 / km)

Walk, then dynamic stretching, ABCs and 5x40m build ups

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO2

Goblet squat 40# 3x15
Deep push up (3") 3x15

Bulgarian split squat 25# 3x2x15
SA incline press 22.5 3x2x15

Wall sit lat raise 2x7.5# 3x15
Front rack carry 24kg 3x40m

Walking (Small trail) 20:00 [1] 2.1 km (9:31 / km) +45m 8:36 / km

Snowy wintry day.

Tuesday Nov 12 #

Walkajoggeroo warm up/down (Treadmill) 17:30 [1] 2.4 km (7:17 / km) +24m 6:57 / km

Walk then 90:30 jog/walk.

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO1

SL hip thrust with hip hike 3x2x15
TRX row to fly 3x15

Ski erg straight arms 3x15
KB swing 18kg 3x15

Hip band walk 3x2x15
TRX curls 3x15
Plank bird dog 3x15

Nordic walking (XC and small trail ) 26:00 intensity: (15:00 @1) + (11:00 @2) 3.0 km (8:40 / km) +45m 8:04 / km
ahr:104

LT and a tad warmer than yesterday.

Monday Nov 11 #

Walking 18:00 [1] 2.1 km (8:34 / km)

Brrr - 14F

Spin (P) 20:00 intensity: (10:00 @1) + (8:00 @2) + (2:00 @3) 9.8 km (2:02 / km)

Nice and cosy inside! Easy hills effort: T163/W136/C72/R47

Sunday Nov 10 #

Trail running (XC and small trail ) 41:00 intensity: (10:00 @1) + (20:00 @2) + (11:00 @3) 6.0 km (6:50 / km) +105m 6:17 / km
ahr:133

Decided it was time, finally!, for a longer continuous run. And here it is in the bag; took it steady - spm 157. Pleasantly frosty morning in FP.

Saturday Nov 9 #

Nordic walking (Bike path) 36:00 intensity: (10:00 @1) + (20:00 @2) + (6:00 @3) 4.8 km (7:30 / km) +45m 7:10 / km

Not bad out, warmish and partial sun.

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