Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running6 9:44:57 57.8(10:07) 93.02(6:17) 8082
  AT Ski3 7:14:34 23.2(18:44) 37.34(11:38) 11625
  Weights4 4:26:00 1.5 2.41
  Mobility/Massage/Recovery2 1:00:00
  Biking1 56:14 13.04(13.9/h) 20.99(22.4/h) 705
  Hiking/Walking1 38:21 2.44(15:43) 3.93(9:46) 110
  Total16 24:00:06 97.98 157.68 20522
«
5:17
0:00
TuWeThFrSaSuMo

Monday Feb 20 #

5 AM

Note

Drove all the way up to Eldora to AT ski again before work just to be told that today is a blackout date due to the holiday. SUCKS! Ended up just going for a drive instead.
9 AM

Running (Trail) 1:01:59 intensity: (10:20 @1) + (5:32 @2) + (21:26 @3) + (23:27 @4) + (1:14 @5) 8.01 mi (7:44 / mi) +406ft 7:23 / mi
ahr:153 max:176 shoes: Newton BOCO

Easy lunch run. Legs super sore today from the vertical over the weekend, especially the quads.
4 PM

Biking (Road) 56:14 intensity: (56:13 @1) + (1 @3) 13.04 mi (13.9 mph) +705ft
ahr:108 max:135

Quick easy spin on the cross bike.
6 PM

Mobility/Massage/Recovery 45:00 [1]

Mobility WOD at the gym. Man I am trashed from the weekend. Not a bad thing I guess.

Sunday Feb 19 #

8 AM

Running (Trail) 4:16:10 intensity: (2:48:22 @1) + (23:32 @2) + (31:03 @3) + (27:45 @4) + (5:28 @5) 14.25 mi (17:59 / mi) +5987ft 12:52 / mi
ahr:120 max:179 shoes: N2 Trail Orange

Bagged going to the flatter fast long run with Boulder Track Club in favor of just doing some easy vertical. Have not been up these peaks yet in 2017 and that needed to change. Kept running into people I knew so the pace is slow due to hiking with them but great day out on the flatirons!

Saturday Feb 18 #

6 AM

AT Ski 5:02:46 intensity: (2:59:18 @1) + (41:29 @2) + (1:21:04 @3) + (34 @4) + (21 @5) 15.5 mi (19:32 / mi) +7512ft 13:23 / mi
ahr:137 max:177

Putting in the time going up and down the hill at Loveland. Bonked pretty hard on the last lap due to lack of drinking or eating all morning. Good times.
5 PM

Mobility/Massage/Recovery 15:00 [1]

Mobility work while watching Netflix

Friday Feb 17 #

9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup with lots of mobility work including turkish getups.

then

AMReps in 9 mins:
3 Deadlifts, 50% 1RM | 3 reps, 165 lbs
3 Bar Facing Burpees | 3 reps
6 Deadlifts, 50% 1RM | 6 reps, 165 lbs
6 Bar Facing Burpees | 6 reps
9 Deadlifts, 50% 1RM | 9 reps, 165 lbs
9 Bar Facing Burpees | 9 reps
12 Deadlifts, 50% 1RM | 12 reps, 165 lbs
12 Bar Facing Burpees | 12 reps
15 Deadlifts, 50% 1RM | 15 reps, 165 lbs
15 Bar Facing Burpees | 15 reps
18 Deadlifts, 50% 1RM | 18 reps, 165 lbs
18 Bar Facing Burpees | 18 reps
21 Deadlifts, 50% 1RM | 21 reps, 165 lbs
21 Bar Facing Burpees | 3 reps

---wasted after this one.

Running (Road) 46:13 intensity: (33:17 @1) + (9:20 @2) + (3:36 @3) 5.51 mi (8:23 / mi) +238ft 8:04 / mi
ahr:134 max:147 shoes: N2 Black/Green

Easy run right after Crossfit. Pretty wasted and turned into a slog so I threw in the towel instead of slogging out the total 9 miles I had planned.

Thursday Feb 16 #

5 AM

AT Ski 1:08:53 intensity: (49:10 @1) + (1:18 @2) + (18:25 @3) 3.83 mi (17:59 / mi) +2058ft 11:55 / mi
ahr:123 max:144

2 laps at Eldora before work. Next week the goal is 3 laps even if I am in to work later.
10 AM

Running (Mix) 1:10:20 intensity: (43:00 @1) + (21:49 @2) + (5:31 @3) 8.95 mi (7:51 / mi) +642ft 7:22 / mi
ahr:134 max:159 shoes: N2 Black/Green

Easy effort lunch jog. Pretty wiped today after this week so far.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Olympic Lifting Class-- pretty worked tonight, cleans were weak, no power

Warmup, mobility work, drills

3 Position Clean 1-1-1-1-1

2 Snatch High Pull + Snatch : 5x1 at 65% 1RM :

Push Press : 8 @ 100%, 8 @ 90%, 8 @ 90%

Clean Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Wednesday Feb 15 #

10 AM

Running (Road) 1:24:22 intensity: (29:50 @1) + (24:28 @2) + (27:54 @3) + (2:00 @4) + (10 @5) 11.73 mi (7:12 / mi) +598ft 6:52 / mi
ahr:142 max:172 shoes: N2 Black/Green

Lunch run with Bob with a few efforts thrown in for good measure. Good run today to follow up yesterday with.
4 PM

Hiking/Walking (Mix) 38:21 intensity: (37:47 @1) + (29 @2) + (5 @3) 2.44 mi (15:43 / mi) +110ft 15:04 / mi
ahr:119 max:151 shoes: Nike Wildhorse

Dog walk before Mountain Athlete with a 25lb weight vest on as a warmup
6 PM

Weights (Mountain Athlete) 56:00 [3] 1.5 mi (37:20 / mi)
shoes: Nike Wildhorse

Mountain Athlete Backcountry Ski Session 2

Warmup
15x Turkish Getups w/25lbs- each arm

Training
10 rounds:
20x stepups
10x weighted situps w/ 25lbs
run 200m

4 rounds
10x Cheater ankle to bar
20 flutter kicks each leg
30/30 side bridge
10x slasher w/35lbs each side

2 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Tuesday Feb 14 #

6 AM

AT Ski 1:02:55 intensity: (39:18 @1) + (23:37 @3) 3.87 mi (16:15 / mi) +2055ft 10:49 / mi
ahr:100 max:116

2 laps at Eldora before work. Awesome morning out there. Hard to get up so early but really worth it.
10 AM

Running (Trail) 1:05:53 intensity: (21:19 @1) + (11:15 @2) + (17:15 @3) + (15:46 @4) + (18 @5) 9.35 mi (7:03 / mi) +211ft 6:54 / mi
ahr:147 max:179 shoes: N2 Black/Green

Done at Davidson Mesa solo.

3ish miles easy
2.5 miles building into moderate hard pace
balance of the time as a cooldown or jog it out.

Started out really rough, legs not wanting to turn over (think it is from skiing) but was able to get rolling after a bit.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and snatch drills

3 Position Snatch 1-1-1-1-1

2 Hang Clean + Jerk : 5x1 at 60% 1RM

Back Squat : 3x10 at 65% 1RM

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

« Earlier

Recent Comments

5+ days ago
Run 2/15 2  
more...

Next Up

Injuries

R ShoulderShoulder Pain30+days
complete history

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112131415161718192021222324
25
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training hours by activity
0123456789101112131415161718192021222324
25
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training miles by activity
05101520253035404550556065707580859095100105110115120125
130
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

all weeks | months | years | as calendar