Training Log Archive: BPIn the 7 days ending May 30, 2020:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||
Saturday May 30, 2020 #
Walking 25:00 [1] 2.8 km (8:56 / km) +45m 8:16 / km
(rest day)
Woodland walk
Friday May 29, 2020 #
Spin warm up/down (P) 10:00 [1] 4.9 km (2:02 / km)
Spin up; 66/130/93/36.
Strength (P) 20:00 [2]
WWO3
BW Ex. 3 sets walking squats, lateral squats, lunges, dead bugs, push ups.
3 Min AMRAP = 2 rounds 20 Jumping jacks, 15 squats,10x2 lunges, 5 burpees
BW Ex. 3 sets walking squats, lateral squats, lunges, dead bugs, push ups.
3 Min AMRAP = 2 rounds 20 Jumping jacks, 15 squats,10x2 lunges, 5 burpees
Trail running warm up/down (Small trail) 10:00 [2] 1.6 km (6:15 / km) +50m 5:24 / km
Short outing.
Thursday May 28, 2020 #
Spin (P) 30:00 14.8 km (2:02 / km)
ahr:115
Lackadaisical HIIT ride; 251/140/72/48
Wednesday May 27, 2020 #
Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)
ABCs
Strength 30:00 [2]
WWO2
Slam ball over shoulder 20# 3x5
Box jump 30” 3x5
KB front squat 2x25# 3x8
Under table pull up 3x8
DB goblet stationary lunge 25# 2x3x12
One arm row 3x12
KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15
Slam ball over shoulder 20# 3x5
Box jump 30” 3x5
KB front squat 2x25# 3x8
Under table pull up 3x8
DB goblet stationary lunge 25# 2x3x12
One arm row 3x12
KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15
Walking 25:00 [1] 2.2 km (11:22 / km)
In the woods, warmish day.
Tuesday May 26, 2020 #
Spin warm up/down 10:00 [1] 4.9 km (2:02 / km)
ahr:110
Low impact wu; 82/136/82/43
Strength 30:00 [2]
WWO1
BW dips 3x5
KB swing 25# 3x5
Standing OH press 2x20# 3x8
KB DL 50# 3x8
Bosu push up 3x12
Roman chair ext 3x12
Stir the pot ball 15sec 3x2 each direction
Stab ball bridge to leg curl 3x15
BW dips 3x5
KB swing 25# 3x5
Standing OH press 2x20# 3x8
KB DL 50# 3x8
Bosu push up 3x12
Roman chair ext 3x12
Stir the pot ball 15sec 3x2 each direction
Stab ball bridge to leg curl 3x15
Trail running (XC and small trail) 17:00 [2] 2.4 km (7:05 / km) +65m 6:14 / km
Muggy but OK temp in the woods
Monday May 25, 2020 #
Walking 31:00 [1] 2.6 km (11:55 / km)
(rest day)
Woodland hike, after the rain - humid out.
Sunday May 24, 2020 #
Spin (P) 30:00 15.5 km (1:56 / km)
ahr:125
T storms threatening so inside HIIT and Hills; 282/157/70/50.