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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Biking3 6:12:35 61.01(9.8/h) 98.19(15.8/h) 5769
  Running3 3:25:04 24.85(8:15) 39.99(5:08) 2206
  Mobility/Massage/Recovery1 1:00:00
  Biking-Trainer1 45:02 12.0(16.0/h) 19.31(25.7/h)
  Weights1 30:00
  Rock Climbing1 20:00
  Total9 12:12:41 97.86 157.49 7975
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WeThFrSaSuMoTu

Tuesday Apr 25 #

10 AM

Running (Mix) 1:00:26 intensity: (54:41 @1) + (17 @2) + (4:08 @3) + (1:20 @4) 8.01 mi (7:33 / mi) +340ft 7:15 / mi
ahr:126 max:168 shoes: N2 Black/Green

Lunch jog going by a moderate effort. Ankle started getting wacky the last mile.

Monday Apr 24 #

6 AM

Weights 30:00 [3]

5 min row warmup

100 pushups
25 pullups
100 situps

some mobility work.

Rock Climbing 20:00 [3]

Bouldering after a little time in the weight room. No grip or real strength doing this after. Next time I will boulder first
11 AM

Running (Road) 45:44 intensity: (27:42 @1) + (15:23 @2) + (2:39 @3) 6.1 mi (7:30 / mi) +158ft 7:19 / mi
ahr:136 max:153 shoes: N2 Black/Green

Easy effort lunch jog, picked it up a little towards the end. Felt good, glad I took all of last week off from running.
4 PM

Biking (Road) 1:16:00 intensity: (1:11:59 @1) + (3:16 @2) + (45 @3) 19.09 mi (15.1 mph) +1147ft
ahr:114 max:160

Ride from the house after work with 2 laps up the hill at Candles. Felt pretty strong tonight which surprised me.

Sunday Apr 23 #

10 AM

Running (Trail) 1:38:54 intensity: (45:14 @1) + (18:22 @2) + (14:16 @3) + (17:43 @4) + (3:19 @5) 10.74 mi (9:13 / mi) +1708ft 8:00 / mi
ahr:142 max:182 shoes: Akasha

Run at Mary's Loop before driving home with Cody and Patrick from the S6 group. Awesome views through the whole loop. This is a killer run.

Saturday Apr 22 #

10 AM

Biking (Trail) 3:32:32 intensity: (2:55:34 @1) + (30:14 @2) + (6:44 @3) 26.8 mi (7.6 mph) +2924ft
ahr:127 max:159

Long day (total time was 5.5 hours) with the S6 group doing Zion Curtain, Trail 2 all in the Rabbit Valley area. We had 3 bike issues and a run in with a motorcycle.

Friday Apr 21 #

3 PM

Biking (Trail) 1:24:03 intensity: (59:39 @1) + (16:49 @2) + (6:46 @3) + (49 @4) 15.12 mi (10.8 mph) +1698ft
ahr:127 max:170

Laps at 18 Road in Fruita. Really fun trail system.

Thursday Apr 20 #

5 PM

Note
(rest day)

Was going to ride but to much packing and shopping to do for the trip this weekend. Plus super tired as well do to poor sleep the last few days.

Wednesday Apr 19 #

8 AM

Mobility/Massage/Recovery 1:00:00 [1]

PT session before work focusing on recovery with scrapping, cupping, needling and massage. They worked me a little this morning.
11 AM

Biking-Trainer (Trainer) 45:02 [1] 12.0 mi (16.0 mph)
ahr:98 max:110

Recovery ride on the spin bike at the gym just working up a good sweat.

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