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Training Log Archive: Backstreet Boy

In the 7 days ending Dec 10, 2022:

activity # timemileskm+ft
  Running8 4:11:48 25.89(9:44) 41.67(6:03) 331
  Walking2 3:22:18 8.07(25:04) 12.99(15:35) 294
  Orienteering1 1:11:49 4.78(15:01) 7.69(9:20) 76311 /15c73%
  Conditioning3 32:00
  Total14 9:17:55 38.74 62.35 138811 /15c73%
averages - sleep:6.7

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Saturday Dec 10, 2022 #

4 PM

Running 49:42 [1] 5.06 mi (9:49 / mi) +142ft 9:34 / mi
slept:8.0 (injured)

Strava GPS and comments, followed by 60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows, 4 sets 45 seconds mountain climbers 15 seconds rest.

Friday Dec 9, 2022 #

6 PM

Running warm up/down 9:34 [1] 1.01 mi (9:28 / mi)
slept:6.0 (injured)

Strava GPS and comments, followed by dynamics, strides, 3x20 icky shuffles

Running intervals 10:39 [3] 1.35 mi (7:53 / mi)
(injured)

Strava GPS and comments
7 PM

Running intervals 1:55 [4] 0.27 mi (7:05 / mi)
(injured)

Strava GPS and comments

Running warm up/down 3:18 [1] 0.33 mi (10:00 / mi) +10ft 9:44 / mi
(injured)

Strava GPS and comments, followed by 60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows, 4 sets 45 seconds mountain climbers 15 seconds rest.

Thursday Dec 8, 2022 #

9 PM

Conditioning 12:00 [4]
slept:7.0 (injured)

60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows, 4 sets 45 seconds mountain climbers 15 seconds rest.

Wednesday Dec 7, 2022 #

12 PM

Running 32:39 [1] 3.35 mi (9:45 / mi) +55ft 9:36 / mi
slept:6.0 (injured)

Strava GPS and comments, followed by 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips.
1 PM

Running 32:59 [1] 3.32 mi (9:56 / mi) +21ft 9:53 / mi
(injured)

Strava GPS and comments, followed by 60 seconds of jump lunges, 60 seconds of plank pushups, 40 towel rows, 4 sets of 45 seconds of mountain climbers, 15 seconds rest after each mountain climber.

Tuesday Dec 6, 2022 #

1 PM

Walking 2:18:53 [3] 5.41 mi (25:40 / mi) +214ft 24:45 / mi
(injured)

Strava GPS and comments
4 PM

Walking 1:03:25 [1] 2.66 mi (23:50 / mi) +80ft 23:11 / mi
(injured)

Strava GPS and comments
6 PM

Running 51:28 [1] 5.0 mi (10:18 / mi) +37ft 10:13 / mi
(injured)

Strava GPS and comments
10 PM

Conditioning 12:00 [4]
slept:6.0 (injured)

60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows, 4 sets 45 seconds mountain climbers 15 seconds rest.

Monday Dec 5, 2022 #

4 PM

Running 48:43 [1] 5.2 mi (9:22 / mi) +42ft 9:18 / mi
slept:6.0 (injured)

Strava GPS and comments, followed by 60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows, 4 sets 45 seconds mountain climbers 15 seconds rest.

Sunday Dec 4, 2022 #

Event: BAOC: Spring Lake
 
9 AM

Running warm up/down 10:51 [1] 1.0 mi (10:51 / mi) +24ft 10:37 / mi
(injured)

Strava GPS and comments
10 AM

Orienteering race 1:11:49 [2] *** 4.78 mi (15:01 / mi) +763ft 13:03 / mi
spiked:11/15c (injured)

Strava GPS and comments
9 PM

Conditioning 8:00 [3]
slept:8.0 (injured)

60 seconds jump lunges, 25 pushups, 20 chair squats, 60 second plank, 2x20 donkey kicks, 10 tricep dips, 60 seconds plank pushups, 40 towel rows

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