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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running5 4:43:47 36.0(7:53) 57.94(4:54) 3946
  Weights3 3:30:00 3.5(1:00:00) 5.63(37:17)
  Total7 8:13:47 39.5(12:30) 63.57(7:46) 3946
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TuWeThFrSaSuMo

Monday Jun 17 #

9 AM

Weights (Crossfit) 1:15:00 [3] 2.0 mi (37:30 / mi)

Warmup: Jogging, mobility and drills


Beep Test (ADF) : 14.0 rounds | Rx'd
20M shuttle sprints
13+8--- stopped because I was bored and did not like everyone watching me. LOL


21-15-9: Kettlebell Swings and Burpees : 3 mins 1 sec | Rx'd
21-15-9 reps of:
Kettlebell Swing, 53 lbs
Burpee

4x15 GHD Situps

3x1min planks with 30sec recoveries

Sunday Jun 16 #

4 PM

Note
(rest day)

Recovery day... low energy...

Saturday Jun 15 #

8 AM

Running race (Mix) 1:50:17 intensity: (57 @1) + (15:04 @2) + (16:35 @3) + (32:11 @4) + (45:30 @5) 14.8 mi (7:27 / mi) +2624ft 6:23 / mi
ahr:165 max:188 shoes: LaSportive Bushido Blue

Leadville Heavy Half- 5th overall/ 1st Master

WOW... what a race day. Started out super mellow in about the 4th row from the front and just cruised. After the 1st mile I was in about 12th or so... just did my thing keeping it at a moderate hard effort on the climb to the turn around. By about mile 4-5 it was just me and Gerald Romero trading places for 5th and 6th. On the climb to the turn around I did some walking and let Gerald pass me so he hit the turn around about 50 yards in front of me. Did this on purpose due to feeling like I was working to hard and wanted to recover a little so I could bomb the downhills. Bomb I did! After the turn I never saw Gerald again for I started hammering out 5:30-5:45 or so on all the downhills back to town. Almost closed the gap on 4th but ran out of ground and he got me by about 30secs, youngins.. lol.... Super pleased with the effort and results, two things pop to mind when looking back. 1- what would it have been like if I haven't been sick this past week, hell the past 6 weeks on all the meds. 2- maybe I started out to slow? Should I have gone with the top 3 when the went off the front instead of hanging back? Not sure and doesn't matter. Super happy on how it played out. Got me questioning doing ultras anymore verses just focusing on marathon and under for a while. Not sure right now for I had so much fun even though I was questioning myself the whole race.

Friday Jun 14 #

5 AM

Running (Mix) 32:22 intensity: (3:00 @1) + (1:09 @2) + (3:38 @3) + (6:29 @4) + (18:06 @5) 4.01 mi (8:04 / mi) +143ft 7:48 / mi
ahr:167 max:189 shoes: Salomon Sonic RA blue2

4 miles easy plus 4 x 20 second hills in AM

Super chill jog at 5:30am with the new pup from the house into the Westminster Hills. Another solid night of sleep. Unsure of the plan today now, not sure if I am going to Leadville like planned or now to Salida to drop off the pup first. Doesn't really matter either way. Still plan on leaving here around 11-12.

Thursday Jun 13 #

9 AM

Weights (Crossfit) 1:15:00 [3] 1.25 mi (59:59 / mi)

Warmup: Running, mobility, and drills


4 RFT: 12 mins 57 secs | Rx'd
4 rounds of:
Sandbag Run, 50 lbs, 400 m
3 Big Ass Tire Flips
2 Rope Climbs, 15 ft

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

4x15 GHD Situps

3x1min planks with 30sec recoveries

Wednesday Jun 12 #

9 AM

Running (Trail) 1:17:30 intensity: (1:02:40 @1) + (2:49 @2) + (9:39 @3) + (2:22 @4) 10.3 mi (7:31 / mi) +824ft 7:00 / mi
ahr:133 max:170 shoes: Salomon Sonic RA blue2

3 miles easy, 5 x 3 min hills mod/hard with 4 min easy recovery, 3 miles easy

Little bit of a sufferfest with this head cold but it is all good. George Zack joined me on this so it was good to have company. I may or may not have been dry heaving at the end of the 4th and 5th intervals... LOL!! I used to do this workout regularly when I self coached myself to 2:44 at Boston in 2016, one of my go to workouts. I actually love this one. Cold is much better today after being able to get over 9 hours of sleep last night. First time I have gotten more than 5 hours since last Thursday so it was glorious!

Tuesday Jun 11 #

10 AM

Running (Mix) 42:03 intensity: (30:43 @1) + (9:05 @2) + (2:15 @3) 4.88 mi (8:37 / mi) +289ft 8:10 / mi
ahr:125 max:158 shoes: Salomon Sonic RA blue2

Easy morning miles, half of it with Tracy for she started before me and I went out looking for her. 7:30s without her, 11:00s with her.
12 PM

Weights (Crossfit) 1:00:00 [3] 0.25 mi (4:00:12 / mi)

Warmup: Jogging, mobility and drills


15-12-9 : 6 mins 11 secs | Rx'd
15-12-9 reps of:
Clean & Jerk, 50% 1RM | 85 lbs
Pull-up


20 mins FQ: Scales, L-Sits, Handstands and 2 more : Completed | Rx'd
Scale Practice, 4 mins
L-Sit Practice, 4 mins
Handstand Practice, 4 mins
Plank Practice, 4 mins
Stretch, 4 mins

Running (Trail) 21:35 intensity: (13:00 @1) + (4:17 @2) + (4:03 @3) + (15 @4) 2.01 mi (10:44 / mi) +66ft 10:25 / mi
ahr:131 max:161 shoes: Salomon Sonic RA blue2

Easy miles with Tracy after the gym class just to pad her mileage before her business travel.

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