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Training Log Archive: shadmika

In the 1 days ending Aug 8:

activity # timemileskm+ft
  Running2 1:11:58 8.55(8:25) 13.76(5:14) 200
  Weights1 1:10:00 0.75(1:33:20) 1.21(58:00)
  Total3 2:21:58 9.3(15:16) 14.97(9:29) 200

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Tu

Tuesday Aug 8 #

5 AM

Running (Road) 57:22 intensity: (26:40 @1) + (15:05 @2) + (14:39 @3) + (58 @4) 6.75 mi (8:30 / mi) +166ft 8:18 / mi
ahr:140 max:164 shoes: N2 V2 Road Gray/Orange

Easy jog before work. Slow and sluggish. One would think after a day off it would not be sluggish but that never seems to be the case. Think it is more of a morning thing.
10 AM

Running (Road) 14:36 intensity: (13:53 @1) + (43 @2) 1.8 mi (8:07 / mi) +34ft 7:58 / mi
ahr:129 max:141 shoes: N2 V2 Road Gray/Orange

Warmup jog before lifting.
11 AM

Weights (Westside) 1:10:00 [3] 0.75 mi (1:33:20 / mi)

Week 6/ Day 1

Mobility after warmup jog

Back Squat, 1RM
* no more than 3 attempts above 90% (175,185,190)

a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5,W6=35lbs)

b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)

c. Sled Pull, 1000m (add weight each week)(W4=70lbs) (W5=75lbs) (W6=80lbs)

d. Foam Roll Legs (minimum 15 minutes)

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