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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Weights5 4:00:00
  Hike/Walk/Ruck2 3:10:05 9.34(20:21) 15.03(12:39) 1920
  Running3 2:16:46 17.55(7:48) 28.24(4:51) 731
  Biking2 1:42:33 25.35(14.8/h) 40.8(23.9/h) 1518
  Mobility/Massage/Recovery1 25:00
  Total13 11:34:24 52.24 84.07 4169
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Friday Sep 21 #

5 AM

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

Drop in at crossfit while out of town

Warmup: Mobility and light overhead squats

15mins
Working on range of motion of overhead squats. Did a bunch, did not count, at 95lbs just working on form

Metcon
7:00 AMRAP
3 person team, one rowing while the other two are taking turns doing snatches. Rotate as needed. We rotated off the rower every min.

Metcon again
6:00 AMRAP
3 person team, one rowing while the other two are taking turns doing snatches. Rotate as needed. We rotated off the rower every min.

Thursday Sep 20 #

5 AM

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

Warmup: rolling out, mobility, rowing, and drills


Saved by the Barbell : 326 reps | 115, 105, and 106 reps |
3 rounds, 1 min per station:
Burpee
Wall Ball, 20 lbs, 10 ft
Deadlift, 95 lbs
Medicine Ball Sit-up, 20 lbs
Hang Power Clean, 95 lbs
Rest 1 min


-- this turned up the work and sweat factor big time.... fuck me.
9 AM

Running (Road) 49:12 intensity: (32:36 @1) + (8:36 @2) + (6:54 @3) + (52 @4) + (14 @5) 6.25 mi (7:52 / mi) +275ft 7:33 / mi
ahr:134 max:180 shoes: N2 V2 Road Orange/Gray

Easy jog, starting out slow and started to feel normal at about mile 4. The DOMS is strong today in the legs.
11 AM

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

ROMWOD right after the run to try and loosen up. Focus on hips, hamstrings, lower back, groin, knees, quads, ankles, and glutes.

Wednesday Sep 19 #

5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Rowing, mobility and drills

3 RFT: 15 mins 58 secs | Not Rx'd
3 rounds of:
25 Dumbbell Push Jerks, 35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 35 lbs, 24 in
50 Double Unders
----- really hard one, I was worked at the end

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

4x15 GHD Situps

3x1min planks with 30sec recoveries
9 AM

Running 46:04 intensity: (21:29 @1) + (6:54 @2) + (12:25 @3) + (5:02 @4) + (14 @5) 6.15 mi (7:29 / mi) +275ft 7:11 / mi
ahr:143 max:179 shoes: N2 V2 Road Orange/Gray

Easy lunch run just cruising along enjoying the day. Feeling ok which surprised me considering how much this morning took out of me.
11 AM

Weights 15:00 [3]

Some very light squats right after running just to work on the movement pattern.

10 at 45lbs
10 at 95lbs

5x10 at 135lbs
4 PM

Biking (Mix) 38:58 intensity: (37:18 @1) + (1:21 @2) + (19 @3) 8.45 mi (13.0 mph) +489ft
ahr:120 max:142

Super mellow spin just to move the legs a little bit more. Bailed earlier than I wanted due to a storm rolling in. Made it home 5 mins before all hell broke loose with the storm, holy cow.

Tuesday Sep 18 #

9 AM

Running (Road) 41:30 intensity: (48 @1) + (7:00 @2) + (15:21 @3) + (18:12 @4) + (9 @5) 5.15 mi (8:04 / mi) +181ft 7:48 / mi
ahr:157 max:173 shoes: N2 V2 Road Orange/Gray

Easy lunch run.. This is all I had in me today after 5 hours of sleep in the last 2 days. Going through a break up is rough.
11 AM

Weights 30:00 [3]

Bench
10x45lbs
10x95lbs
10x135lbs
5x155lbs
5x165lbs
5x175lbs
3x185lbs
1x195lbs

4x10 dips

Long breaks between sets and picked weights I knew I could get up since no spotter today
4 PM

Biking (Road) 1:03:35 intensity: (50:56 @1) + (9:34 @2) + (2:54 @3) + (11 @4) 16.9 mi (15.9 mph) +1029ft
ahr:129 max:167

Scoping out the new trails and entrances for Rocky Flats. The trails are just mowed down paths through the area so I did not want to ride those out of fear of blowing out tires even though the new bike is tubeless. Found both entrances, may go jog some of it soon, maybe ride over, lock the bike then run?

Monday Sep 17 #

5 AM

Hike/Walk/Ruck (Road) 52:29 [1] 3.04 mi (17:16 / mi) +75ft 16:52 / mi
ahr:85 max:135 shoes: N2 V2 Road Orange/Gray

Dog walk with Gemma around Salida before getting online to work

Sunday Sep 16 #

5 PM

Hike/Walk/Ruck (Trail) 2:17:36 [1] 6.3 mi (21:50 / mi) +1845ft 17:06 / mi
ahr:100 max:137 shoes: LaSportive Bushido Blue

Hike in Salida with Tracy and Gemma. Just a relaxing evening taking in the aspens as the sun went down

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