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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running7 9:03:27 61.51(8:50) 98.99(5:29) 7975
  Weights5 5:40:00
  Mobility/Massage/Recovery4 1:28:00
  Hiking/Walking1 47:10 3.07(15:22) 4.94(9:33) 74
  Total17 16:58:37 64.58 103.93 8049
averages - weight:172.9lbs
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WeThFrSaSuMoTu

Tuesday Nov 21 #

5 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with rowing, mobility and drills.

5x 2:00 AMRAP:
12 Pull-ups
16 Deadlifts, 40% 1RM | 135 lbs
Max Calories On Schwinn Air Dynes with remaining time
Resting 2 mins between each AMRAP.

--- Almost puked on the last round.... hit over 30 calories in the airdyne in each round.
11 AM

Running (Road) 39:32 intensity: (33:24 @1) + (4:00 @2) + (1:43 @3) + (19 @4) + (6 @5) 5.01 mi (7:53 / mi) +185ft 7:37 / mi
ahr:126 max:171 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog in the rain. Legs were pretty shot from this morning, my guess from the Airdyne work.

Monday Nov 20 #

4 AM

Note
weight:173.6lbs

Up yet again even though I’m counting macros the past 2 weeks. Frustrating
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with Crossover, Airdyne, mobility and drills

Part1
Strict Pull-up for Max Reps
-- 13 reps is my max right now.

Part 2
AMReps in 12 mins:
3 Burpee Box Jump Overs, 24 in | 3 reps
3 Dumbbell Clean & Jerks, 50 lbs | 3 reps
6 Burpee Box Jump Overs, 24 in | 6 reps
6 Dumbbell Clean & Jerks, 50 lbs | 6 reps
9 Burpee Box Jump Overs, 24 in | 9 reps
9 Dumbbell Clean & Jerks, 50 lbs | 9 reps
12 Burpee Box Jump Overs, 24 in | 12 reps
12 Dumbbell Clean & Jerks, 50 lbs | 12 reps
15 Burpee Box Jump Overs, 24 in | 15 reps
15 Dumbbell Clean & Jerks, 50 lbs | 15 reps
18 Burpee Box Jump Overs, 24 in | 1 rep
18 Dumbbell Clean & Jerks, 50 lbs
--got through 15 plus 1 rep in 18... killer, arms were shot.
10 AM

Running (Trail) 1:02:17 intensity: (21:54 @1) + (4 @2) + (5:42 @3) + (24:56 @4) + (9:41 @5) 8.01 mi (7:47 / mi) +141ft 7:39 / mi
ahr:151 max:182 shoes: N2 V2 Road Bright Green/Black

Easy lunch miles over at Davidson Mesa with Mr Bob..... Started rough but evened out.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on Hips, IT band, lower & upper back, hamstrings, & groin.

Getting better and more mobile, starting to notice a difference.

Sunday Nov 19 #

8 AM

Running (Trail) 1:58:15 intensity: (10:14 @1) + (7:36 @2) + (20:14 @3) + (50:08 @4) + (30:03 @5) 12.75 mi (9:16 / mi) +2779ft 7:41 / mi
ahr:161 max:188 shoes: Speedgoat

Easy morning jog on the North Fork Trail up in the Buffalo Creek area. Good to explore some new trails. Will be coming back here for some longer runs for sure. Awesome smooth single track
6 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on hips, knees, quads, glutes, shoulders, upper back, groin, hamstrings, and lower back.

Saturday Nov 18 #

7 AM

Running (Mix) 1:02:05 intensity: (30:53 @1) + (26:45 @2) + (3:14 @3) + (1:13 @4) 8.02 mi (7:44 / mi) +336ft 7:27 / mi
ahr:132 max:170 shoes: N2 V2 Road Bright Green/Black

Easy jog before hitting the gym for some easy mileage. Just cruising around easy.
9 AM

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

Warmup running, mobility work, and drills

Partner WOD- one person doing a round, other rests

20:00 AMRAP:
10 Push Press, 95 lbs
10 Kettlebell Swings, 53 lbs
10 Box Jumps, 24 in

-- Corin and I finished 18 rounds plus 3 presses.... fun one for sure!

Friday Nov 17 #

6 AM

Running (Mix) 2:08:01 intensity: (35:09 @1) + (12:26 @2) + (20:52 @3) + (43:33 @4) + (16:01 @5) 11.31 mi (11:19 / mi) +3327ft 8:51 / mi
ahr:152 max:190 shoes: Speedgoat

Easy birthday jog early in the morning. Up Flagstaff and Green coming down the road to get some turn over in the legs. Little longer and slower than planned but great morning out there being over 50 degrees!

Thursday Nov 16 #

4 AM

Note
weight:172.2lbs

Weight check in. Not pleased, would have thought I’d be down more than that
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup on the Airdyne, Rower, mobility and drills.

42 Dumbbell Snatches, 50 lbs
21 Pull-ups
30 Dumbbell Snatches, 50 lbs
15 Pull-ups
18 Dumbbell Snatches, 50 lbs
9 Pull-ups

--- finished in 9:34, almost puked.
9 AM

Running (Mix) 52:13 intensity: (36:55 @1) + (7:50 @2) + (5:28 @3) + (2:00 @4) 6.01 mi (8:41 / mi) +998ft 7:30 / mi
ahr:131 max:168 shoes: Newton Fate 2 Red2

Easy mellow lunch run which was half road and half trail..... No pushing at all just cruising.
1 PM

Hiking/Walking (Road) 47:10 [1] 3.07 mi (15:22 / mi) +74ft 15:01 / mi
ahr:84 max:100

Afternoon walk to get some blood flowing and to take a break from the work PC. Plus it is just so damn nice out!
5 PM

Mobility/Massage/Recovery (ROMWOD) 23:00 [3]

ROMWOD with a focus on IT band, hips, glutes, and groin. Really starting to see some mobility improvements, promising.

Pass throughs afterwards

Wednesday Nov 15 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup is Airdyne, mobility work and drills

3x 4:00 AMRAP:
27 Row Calories
21 Power Cleans, 40% 1RM | 85 lbs
Max Burpee Box Jump Overs, 24 in
Resting 4 mins between each AMRAP.

--finished with 42 total burpee box jump overs across all 3 rounds. Really liked this one but I think the 4 min rest between was a little long.
10 AM

Running (Trail) 1:21:04 intensity: (1:13:25 @1) + (4:49 @2) + (2:50 @3) 10.4 mi (7:48 / mi) +209ft 7:39 / mi
ahr:129 max:158 shoes: N2 V2 Road Bright Green/Black

Easy longer mid-week lunch jog over at Davidson Mesa while listening to Jocko. Such a great morning out. If I did have to get back to work I would have kept jogging.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD with a focus on hamstrings, QLT, quads, spine, IT band, and lower back.

Bunch of pass throughs afterwards.

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