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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running8 11:17:53 54.97(12:20) 88.47(7:40) 4693
  Weights5 5:15:00 2.75 4.43
  Mobility/Massage/Recovery1 1:15:00
  Total14 17:47:53 57.72 92.89 4693
averages - weight:172lbs
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Tuesday Aug 22 #

6 AM

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

Westside Week 8/ Day 2

Airdyne and mobility warmup

Bench Press, 1RM
* no more than 3 attempts above 90%
(165,170,175)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8=12.5lbs)

b. Reverse Flys, 3x15 (W7=20lbs) (W8=25)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8=70lbs)

d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)

-- added 4x1 min planks w/ 30sec recoveries
10 AM

Running (Road) 49:18 intensity: (22:16 @1) + (4:22 @2) + (18:11 @3) + (4:24 @4) + (5 @5) 6.7 mi (7:21 / mi) +105ft 7:15 / mi
ahr:141 max:172 shoes: N2 Black/Green

Warmup then 3x800 at 6min pace with 800 recoveries. Did this on a mile stretch of road. Going to start getting after it again.

Monday Aug 21 #

4 AM

Note
weight:172lbs

Weight check in... not great but didn't increase
5 AM

Running (Trail) 54:00 intensity: (36:58 @1) + (14:30 @2) + (2:32 @3) 7.02 mi (7:42 / mi) +139ft 7:33 / mi
ahr:131 max:150 shoes: Newton Fate 2 Red

Easy couple of laps of Davidson Mesa before work. Back to the weekly grind.
10 AM

Weights (Westside) 1:15:00 [3] 0.75 mi (1:40:00 / mi)

Westside Week 8/ Day1

Airdyne 5 mins plus mobility

Sumo Deadlift, 1RM
* no more than 3 attempts above 90%
(255,265,270)

a. Sumo Deadlift, 3x15 (40%) (W7=125) (W8=135)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80) (W8=85)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45) (W8=55)

d. Foam Roll Legs (minimum 15 min)

Sunday Aug 20 #

10 AM

Running (Trail) 2:06:25 intensity: (25:52 @1) + (6:31 @2) + (42:22 @3) + (48:46 @4) + (2:54 @5) 10.01 mi (12:38 / mi) +604ft 11:57 / mi
ahr:151 max:184 shoes: N2 V2 Road Gray/Orange

Easy jog with Rebecca around the lake before driving home from Leadville. Going on 3 hours of sleep so more than happy to keep in super mellow.
4 PM

Mobility/Massage/Recovery 1:15:00 [1]

Had the cousin stretch me out and then massage all the problem areas from the weekend.

Saturday Aug 19 #

5 PM

Running (Trail) 5:00:45 intensity: (3:54:34 @1) + (18:34 @2) + (34:31 @3) + (12:38 @4) + (28 @5) 13.09 mi (22:59 / mi) +3320ft 18:32 / mi
ahr:116 max:178 shoes: Crosslight2

Pacing Clyde over Hope Pass in LT100. That was a rough one, got him there and out 1 minute before the cutoff. He of course got cut at Pipeline but he gave it his all which is all I ask.

Friday Aug 18 #

6 AM

Weights (Crossfit ) 1:00:00 [3] 1.5 mi (40:00 / mi)
shoes: N2 V2 Road Gray/Orange

Airdyne and mobility work

WOD
3 rounds
400 run with 30 pound ball
15 burpee box jump overs 24"

Finished in 9:57

Spent time doing pull-ups and on the roller afterwards

Thursday Aug 17 #

5 AM

Running (Road) 50:13 intensity: (5:37 @1) + (18 @2) + (3:26 @3) + (8:12 @4) + (32:40 @5) 6.35 mi (7:55 / mi) +219ft 7:39 / mi
ahr:166 max:191 shoes: Newton Fate 2 Red

Jog before work to get some miles in. Started rough but got better which seems to be the theme anymore.
9 AM

Running (Road) 14:27 intensity: (2:54 @1) + (10:06 @2) + (1:14 @3) + (13 @4) 1.75 mi (8:15 / mi) +30ft 8:08 / mi
ahr:139 max:166 shoes: N2 V2 Road Gray/Orange

Warmup jog for lifting. Just nice and easy to get the blood flowing a little.
10 AM

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

Westside Week 7/ Day 4

Mobility after running

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(95lbs + Red double 42”)

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs)

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

--- added 3x1min planks with 30sec recoveries at the end to make it a full hour.

Wednesday Aug 16 #

5 AM

Running (Road) 56:34 intensity: (56:33 @1) + (1 @3) 6.8 mi (8:19 / mi) +174ft 8:07 / mi
ahr:117 max:135 shoes: Newton Fate 2 Red

Super easy jog before work. Stomach was off big time so a couple of bathroom breaks along the way.
9 AM

Running (Road) 26:11 intensity: (22:37 @1) + (3:06 @2) + (28 @3) 3.25 mi (8:03 / mi) +102ft 7:49 / mi
ahr:125 max:149 shoes: N2 V2 Road Gray/Orange

Warmup Jog before lifting
10 AM

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

Westside Week 7/ Day 3

Jog was the warmup- then some mobility work

Box Squat, 12x2
45% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7=25lbs)

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

-- added 4x1min planks with 30sec recoveries.

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