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Training Log Archive: shadmika

In the 1 days ending Aug 10:

activity # timemileskm+ft
  Running2 1:01:38 7.51(8:12) 12.09(5:06) 350
  Weights1 1:00:00
  Total3 2:01:38 7.51 12.09 350

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Th

Thursday Aug 10 #

6 AM

Running (Trail) 37:50 intensity: (7:48 @1) + (9:11 @2) + (2:09 @3) + (15:12 @4) + (3:30 @5) 4.5 mi (8:24 / mi) +260ft 7:58 / mi
ahr:152 max:180 shoes: Newton Fate 2 Red

Shake out jog before work, over slept this morning so shorter than planned. Also tried out the new Newtons I picked up in Boulder. Interesting shoe, need to do more miles before I can determine. Still looking for a replacement road shoe for my Pearls.
9 AM

Running (Road) 23:48 intensity: (12:42 @1) + (9:33 @2) + (1:33 @3) 3.01 mi (7:54 / mi) +90ft 7:41 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Warmup jog before lifting.
10 AM

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

Week 6/ Day 3

Mobility work for 10-15 mins

Box Squat, 12x2
55% + 30% bands
* lift every minute
(105lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs) (W6=125lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)
(W6=reduced to 30lbs)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5,W6=25lbs)

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


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