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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Mobility/Massage/Recovery6 2:18:00
  Weights2 2:00:00
  Biking-Trainer2 1:30:17 21.0(14.0/h) 33.8(22.5/h)
  Rowing1 13:42 1.86(7:21) 3.0(4:34)
  Total10 6:01:59 22.86 36.8
averages - weight:162.6lbs
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Saturday Jan 21 #

8 AM

Mobility/Massage/Recovery 15:00 [1]

Roller and mobility before the WOD.
9 AM

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

Partner Wod
50-40-30-20-10 reps of:
Box Jump
Toes to bar

One person at a time works while the other planks, switch as needed.

Friday Jan 20 #

5 AM

Note
weight:162.6lbs

Weight check in. That is one way to bring the weight down, run a 100. LOL.
11 AM

Mobility/Massage/Recovery 15:00 [3]

Spent time before class on the roller and doing some general mobility work.
12 PM

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

Long warmup and mobility.

7 rounds of:
10 Push Press, 50% 1RM | 65 lbs
2 Rope Climbs, 15 ft

Finished in 10:20, bailed on the rope climbs halfway through and changed to just rope pull ups, my right hip was not having any of it. Testing the waters and not even close to being back ready to work hard.

Thursday Jan 19 #

11 AM

Rowing 13:42 [3] 3.0 km (4:34 / km)

Easy 3000m row to get the blood flowing and loosen up a little.

Mobility/Massage/Recovery 32:00 [2]

Active mobility work and foam rolling after the row.
5 PM

Biking-Trainer 45:00 [2] 11.0 mi (14.7 mph)

Easy spin on the spin bike after work to keep moving the legs. Everything in the legs feels good except for the hip flex muscles. Hopefully those come around in the next day or two.

I was going to go get a massage but I have a bad heat rash on the front of my quads and little embarrassed about asking someone to touch it. LOL.
7 PM

Mobility/Massage/Recovery 15:00 [3]

Stretching and mobility work before bed. Leg focused.

Wednesday Jan 18 #

11 AM

Mobility/Massage/Recovery 46:00 [2]

15 mins on Airdyne bike
30 mins doing active mobility work and foam rolling
4 PM

Biking-Trainer (Trainer) 45:17 [1] 10.0 mi (13.2 mph)
ahr:101 max:128

Super easy spin on the spin bike while watching Netflix. Just trying to increase blood flow to the legs for recovery
7 PM

Mobility/Massage/Recovery 15:00 [1]

Stretching and mobility work before bed. Leg focused.

Tuesday Jan 17 #

Note
(rest day)

Recovery day, did not go to work just laid around and watched Netflix

Monday Jan 16 #

Note
(rest day)

Laid on the beach for 12 hours before flying home on the red eye.

Sunday Jan 15 #

Note
(rest day)

Finished the race and slept.

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Dec 25, 2016

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Dec 25, 2016

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