Training Log Archive: BPIn the 7 days ending Jun 19, 2021:
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Saturday Jun 19, 2021 #
Strength 40:00 [2]
Trail maintenance - removing large tree branches- trail hazards
Friday Jun 18, 2021 #
Walkajoggeroo warm up/down (P tread) 20:00
ahr:132
4 warm up with drills, then 15 walk to jog to run ; 302/252/22.8
Strength 30:00 [2]
WW01
Modified plan due to fatigue.
10 reps each, aiming for 2 rounds; did 1
DB Snatch 12#, Single Leg RDL to bent over Row, 2x12#, Hi Plank with shoulder taps
DB Thrusters (squat to press) 2x12#, Push ups. Glute bridge March
Reverse Lunge to Bicep Curl 2x12#, Chest flye to skull crusher 2x12#, Mountain Climbers
Arms and Shoulders:
Biceps 21's 2x12#
Bent over flys 2x12#
Tri kick backs 3 part 2x5# (Palms down, up and side)
Modified plan due to fatigue.
10 reps each, aiming for 2 rounds; did 1
DB Snatch 12#, Single Leg RDL to bent over Row, 2x12#, Hi Plank with shoulder taps
DB Thrusters (squat to press) 2x12#, Push ups. Glute bridge March
Reverse Lunge to Bicep Curl 2x12#, Chest flye to skull crusher 2x12#, Mountain Climbers
Arms and Shoulders:
Biceps 21's 2x12#
Bent over flys 2x12#
Tri kick backs 3 part 2x5# (Palms down, up and side)
Thursday Jun 17, 2021 #
Hiking (P tread) 30:00 3.3 km (9:05 / km) +330m 6:04 / km
ahr:126
3 min wu, then 3 peaks to climb ramp 10-15%, holding at top end for 3 mins at 4mph, recovery at 8-10% and 4.5mph walk; 475.264/23.3
Wednesday Jun 16, 2021 #
Spin (P) 30:00 15.0 km (2:00 / km)
ahr:124
4 min wu, then hill climb in and out of saddle increasing resistance and sprint at end; 256/143/60/56/21.8
Tuesday Jun 15, 2021 #
Walking (Small trail) 21:00 [1] 1.9 km (11:03 / km) +35m 10:07 / km
Checking out some downed trees - cooler out.
Running (P tread) 20:00 2.9 km (6:54 / km) +45m 6:24 / km
ahr:127
6 mins warm up then 1x40 sec run, 2x30sec fast run and 4x20 sec sprints (10mph)- on the fly ie jog/run start and 1:3 walk recovery; 285/241/16.8
Monday Jun 14, 2021 #
Spin warm up/down (P) 20:00
ahr:115
Easy recovery type ride with cadence high and res. mod; 117/98/93/34/10.1
Strength 20:00 [1]
Miscellaneous Yard work
Sunday Jun 13, 2021 #
Walkajoggeroo (P atread) 20:00 3.0 km (6:40 / km) +45m 6:12 / km
ahr:131
4 warm up then 6 blocks (45, 60, 90, 120, 90, 60 secs) run to 8mph with equal fast walk recovery; 292/220/21.2