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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running6 10:31:03 48.52(13:00) 78.09(8:05) 7818
  Weights5 5:10:00 1.5 2.41
  Mobility/Massage/Recovery1 45:00
  Total11 16:26:03 50.02 80.5 7818
averages - weight:173lbs
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Friday Jul 21 #

6 AM

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

Week 3/ Day 4

Warmup and mobility work

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)

a. Banded Pull ups, 5x5 (W1,W2,W3=Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)(W3=8)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction

-- Crossover work

Thursday Jul 20 #

5 AM

Running (Trail) 49:53 intensity: (16:11 @1) + (16:08 @2) + (15:20 @3) + (2:14 @4) 6.41 mi (7:47 / mi) +398ft 7:21 / mi
ahr:143 max:170 shoes: N2 V2 Road Gray/Orange

Easy run before work. Starting to turn a corner which is promising. Trying not to do to much to quickly.
10 AM

Weights (Westside) 1:10:00 [3] 0.5 mi (2:19:57 / mi)
shoes: N2 V2 Road Gray/Orange

Week 3/ Day 3

1/2 jog warmup and mobility drills

Box Squat, 12x2
55% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Jumping Back Squats, 3x20 (you choose the weight)
(W1,W2.W3=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1,W2,W3=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)(8 holes)

d. Foam Roll Legs (minimum 15 minutes)

Wednesday Jul 19 #

5 AM

Note
weight:173lbs

Weight check in, not good

Running (Trail) 49:29 intensity: (2:58 @1) + (5:50 @2) + (10:50 @3) + (28:32 @4) + (1:19 @5) 6.41 mi (7:43 / mi) +139ft 7:34 / mi
ahr:159 max:178 shoes: N2 V2 Road Gray/Orange

Jog before work to get some miles in that are not in the mid-day heat. Ran out of time to do more.
10 AM

Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
shoes: N2 V2 Road Gray/Orange

Week3/Day 2

800 run warmup and mobility work

Push Press, 1RM
* no more than 3 attempts above 90%
(125,135,145-failed)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2,W3=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2,W3=8)

c. Plank Hold, 3x 60 seconds

d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)

- Crossover work

-Rolled out the legs

Running (Mix) 25:06 intensity: (7:38 @1) + (10:36 @2) + (6:43 @3) + (9 @4) 3.1 mi (8:06 / mi) +89ft 7:53 / mi
ahr:141 max:162 shoes: N2 V2 Road Gray/Orange

Few more miles just to pad the total a little bit more. Pretty stiff in the ankle on this one.
6 PM

Mobility/Massage/Recovery 45:00 [2]

Spent a crap ton of time rolling, voodoo flossing, and using the supernova ball on my calves and ankles. Hoping this really makes a difference. Will try to do this at least every other day. Getting old sucks.

Tuesday Jul 18 #

6 AM

Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Week3/Day 1

Airdyne and mobility warmup.

Front Squat, 1RM
* no more than 3 attempts above 90%
(135,145,145)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (W1=65lbs)
(W2=65lbs) (W3=70)

b. Sled Pull, 800m (add weight each week) (W1=70lbs)
(W2=75lbs) (W3=80lbs)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
(Red band)
10 AM

Running (Trail) 1:13:50 intensity: (27:46 @1) + (17:15 @2) + (13:49 @3) + (14:00 @4) + (1:00 @5) 8.55 mi (8:38 / mi) +597ft 8:06 / mi
ahr:144 max:180 shoes: N2 Black/Green

Warmup of about 3.5 miles

3x3mins hard up a hill with jog backs.

Cooldown jog back to the car.

Blew up! The heat got me big time, was supposed to do 5 of these but starting puking at the end of the 3rd one so I threw in the towel. Walk/Jog back to the car over heating......

Monday Jul 17 #

6 AM

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

Week 2/Day 4

Warmup on Airdyne and mobility

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(75lbs + Red double 42”)


a. Banded Pull ups, 5x5 (W1,W2=Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
10 AM

Running (Mix) 1:03:55 intensity: (23:09 @1) + (13:27 @2) + (23:50 @3) + (3:17 @4) + (12 @5) 8.01 mi (7:59 / mi) +276ft 7:44 / mi
ahr:143 max:183 shoes: N2 Black/Green

Easy lunch jog with 8x20sec hill sprints. Felt pretty good today. Would have been faster if not for the heat.

Saturday Jul 15 #

1 AM

Running (Trail) 6:08:50 intensity: (5:11:21 @1) + (15:33 @2) + (27:43 @3) + (12:49 @4) + (1:24 @5) 16.04 mi (23:00 / mi) +6319ft 16:45 / mi
ahr:103 max:188 shoes: Crosslight2

Pacing Donnie from Ouray to Telluride during Hardrock 100. Awesome night out there!

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