Training Log Archive: BPIn the 7 days ending Apr 13, 2019:
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Saturday Apr 13, 2019 #
Nordic walking (Bike path) 26:35 3.4 km (7:49 / km) +40m 7:23 / km
ahr:135 weight:62.6kg
40F and snow melting.
Strength 15:00 [1]
Snow shoveling (wet heavy with chunks) - enough! Going down under for some warmer Autumn weather.
Friday Apr 12, 2019 #
Drills 20:00 [2] 2.5 km (8:00 / km)
ABCs, dynamic stretching and walk to jog to strides 6x15 sec at 5m/m with 45 sec recovery.
Strength 30:00 [2] 0.8 km (37:30 / km)
ahr:106
WWO3
One arm row 27.5# 2x3x12
Single leg bridge 2x3x12
Bar bell curl 25# 3x12
Close grip pulldown 60# 3x12
KB swing 14kg 3x12
Face pull 15# 3x12
1/2 kneeling Pallof press 17.5# 2x3x12
One arm row 27.5# 2x3x12
Single leg bridge 2x3x12
Bar bell curl 25# 3x12
Close grip pulldown 60# 3x12
KB swing 14kg 3x12
Face pull 15# 3x12
1/2 kneeling Pallof press 17.5# 2x3x12
Thursday Apr 11, 2019 #
Note
(rest day)
Major work deadline and then gig night, so took a rest day. Good timing given the weather here - snow, wintry mix then rain.
Wednesday Apr 10, 2019 #
Drills 18:00 [1] 1.6 km (11:15 / km)
Fast walk to loosen up.then dynamic stretching, ABCs and 6-7 x40m buildups (I lost count!)
Strength 30:00 [2] 0.6 km (50:00 / km)
WWO2
Med ball sale 20# 3x10
Wall toss 14# 3x10
Lat band walk (blue) 2x3x10
Front felt. raise 2x10# 3x10
Rev lunge to balance (same side load)25# 3x10
Db supine tri ext 15# 3x10
Med ball sale 20# 3x10
Wall toss 14# 3x10
Lat band walk (blue) 2x3x10
Front felt. raise 2x10# 3x10
Rev lunge to balance (same side load)25# 3x10
Db supine tri ext 15# 3x10
Tuesday Apr 9, 2019 #
Jogging warm up/down (skill mill) 16:30 2.4 km (6:52 / km)
Walk to jog then 6x45sec strides with 1:15 recovery.
Strength 30:00 [1] 0.8 km (37:30 / km)
WWO1
Landmine press 44# 2x3x8
Box squat 95# 3x8
lat. raise 2x7.5# 3x8
Underhand row 65# 3x8
Hip raise to ball curl 3x8
reverse fly 2x5# 3x8
Body saw 3x8
Landmine press 44# 2x3x8
Box squat 95# 3x8
lat. raise 2x7.5# 3x8
Underhand row 65# 3x8
Hip raise to ball curl 3x8
reverse fly 2x5# 3x8
Body saw 3x8
Note
Treated myself to some new shoes for upcoming trip down under:
For campus sprints (dry pavement/grass) NB 1500 v5 racing flats
For bush O, middle and long, Inov-8 x-talon 212
For campus sprints (dry pavement/grass) NB 1500 v5 racing flats
For bush O, middle and long, Inov-8 x-talon 212
Walking 11:00 [2] 1.3 km (8:28 / km) +13m 8:04 / km
ahr:127
Quick fresh air outing.
Monday Apr 8, 2019 #
Elliptical 31:30 6.25 km (5:02 / km) +240m 4:14 / km
ahr:103
Kept the cadence high with mod "grade" (resistance)
Note
weight:62.9kg
From Friday- weight stable, PBF = 11.1%, SMM = 70.5#
Encouraging trend based on a macro 40/30/30 diet, even though I find it difficult to get protein in and don't prefer red meat as a source.
Encouraging trend based on a macro 40/30/30 diet, even though I find it difficult to get protein in and don't prefer red meat as a source.
Sunday Apr 7, 2019 #
Jogging warm up/down 13:00 [1] 2.0 km (6:30 / km) +20m 6:11 / km
Feeling better so an outing before the rain.
To and from the Park
To and from the Park
Orienteering (Orange) 18:03 *** 2.65 km (6:49 / km) +45m 6:17 / km
ahr:145 spiked:12/12c
At FP, ran a course from 2018 that I didn't get to. Know this park pretty well, so easy nav however made sure that I went to each precise location (in some cases flagging tape still there!). Ran at a steady "middle" pace- walking a couple of the steeper ups.