Training Log Archive: BPIn the 7 days ending May 21, 2022:
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Saturday May 21, 2022 #
Walking 27:00 [1] 2.4 km (11:15 / km) +55m 10:06 / km
Friday May 20, 2022 #
Strength (AMRAP) 30:00 [1]
AMRAP 12 min (12-15 reps each)
Squats
Push ups / DB Chest press
Inverted rows TRX or Banded Rows
Step ups 8 ea
Hollow body Rocks
AMRAP 12+ min (12-15 reps each)
RDLs
Arnold Presses
Swings
Plank taps 8 ea
DB Chest fly
Squats
Push ups / DB Chest press
Inverted rows TRX or Banded Rows
Step ups 8 ea
Hollow body Rocks
AMRAP 12+ min (12-15 reps each)
RDLs
Arnold Presses
Swings
Plank taps 8 ea
DB Chest fly
Thursday May 19, 2022 #
Walking 25:00 [1] 2.1 km (11:54 / km) +50m 10:38 / km
Wednesday May 18, 2022 #
Strength (ROM) 30:00 [1]
Stability Ball: Tick tock knees, dead bugs, lying figure 4 Lat stretch, chest stretch, active childs pose oblique.
Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (3x thru)
Glute 90/ 90
Side lying chest opener (hold 30 sec each side)
½ kneel active rotation (use Foam roll)
Cat cow down dog
“Barbell” opener (treadmill railing, trx, etc)
Mermaid Stretch
Walking lunge with rotation 10 ea
Hip Rolls 10 ea
Baby back bend to inch work pushup 5x
Hurdlers stretch 30 sec ea
Butterfly stretch
Lying-back quad stretch
Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (3x thru)
Glute 90/ 90
Side lying chest opener (hold 30 sec each side)
½ kneel active rotation (use Foam roll)
Cat cow down dog
“Barbell” opener (treadmill railing, trx, etc)
Mermaid Stretch
Walking lunge with rotation 10 ea
Hip Rolls 10 ea
Baby back bend to inch work pushup 5x
Hurdlers stretch 30 sec ea
Butterfly stretch
Lying-back quad stretch
Tuesday May 17, 2022 #
Hiking (SHT) 3:00:00 [1] 5.0 mi (36:00 / mi) +280m 30:40 / mi
SHT day 3 to car at Penn Blvd Silver Bay
Note
AVG pace fo whole trip 1.6mph, 2.5kph over rugged terrain with 36# pack (lightened up!) and hiking poles
Monday May 16, 2022 #
Hiking (SHT) 5:50:00 [1] 9.2 mi (38:03 / mi) +640m 31:17 / mi
SHT Day 2 to W palisade camp site, across the raging Baptism
Sunday May 15, 2022 #
Hiking (SHT) 3:10:00 [1] 5.4 mi (35:11 / mi) +360m 29:09 / mi
SHT day 1- after shuttle drop off, from Hwy 1 to W Kennedy with Ian H - great weather