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Training Log Archive: shadmika

In the 1 days ending Aug 9:

activity # timemileskm+ft
  Running1 1:01:04 8.05(7:35) 12.95(4:43) 534
  Weights1 1:00:00
  Total2 2:01:04 8.05 12.95 534

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We

Wednesday Aug 9 #

5 AM

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

Week 6/ Day 2

Warmup on Airdyne and mobility work

Bench Press, 1RM
* no more than 3 attempts above 90%
(155,165,170)

a. DB Bench Press, 3x10 (you choose the weight)(W4=45lbs) (W5,W6=50lbs)

b. Weighted Pull up, work up to a heavy single.(W4,W5,W6 =44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W4=100sec) (W5=120sec) (W6=140sec)

d. Banded Chin Pulls,100 reps (as few sets as possible; move fast) (Red band)

-- 4x1 min planks with 30 recoveries

10 AM

Running (Mix) 1:01:04 intensity: (40:42 @1) + (17:58 @2) + (2:24 @3) 8.05 mi (7:35 / mi) +534ft 7:08 / mi
ahr:133 max:160 shoes: N2 V2 Road Gray/Orange

Lunch run with Bob talking about burros, racing, and the other normal stuff. Much needed chat time.

Pulled the plug on the Honey Stinger races this weekend based on how things have been going. Don't need to dig in deeper and did not want to spend the $ on the hotel. Might head to Leadville instead and volunteer at the bike race.

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