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Training Log Archive: shadmika

In the 1 days ending Jul 17, 2017:

activity # timemileskm+ft
  Running1 1:03:55 8.01(7:59) 12.89(4:57) 276
  Weights1 1:00:00
  Total2 2:03:55 8.01 12.89 276

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Mo

Monday Jul 17, 2017 #

6 AM

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

Week 2/Day 4

Warmup on Airdyne and mobility

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(75lbs + Red double 42”)


a. Banded Pull ups, 5x5 (W1,W2=Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

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

Running (Mix) 1:03:55 intensity: (23:09 @1) + (13:27 @2) + (23:50 @3) + (3:17 @4) + (12 @5) 8.01 mi (7:59 / mi) +276ft 7:44 / mi
ahr:143 max:183 shoes: N2 Black/Green

Easy lunch jog with 8x20sec hill sprints. Felt pretty good today. Would have been faster if not for the heat.

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