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Training Log Archive: shadmika

In the 1 days ending Aug 11:

activity # timemileskm+ft
  Running2 1:12:58 9.31(7:50) 14.98(4:52) 405
  Weights1 1:00:00
  Total3 2:12:58 9.31 14.98 405

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Fr

Friday Aug 11 #

5 AM

Running (Trail) 56:40 intensity: (10:38 @1) + (3:37 @2) + (7:54 @3) + (28:24 @4) + (6:07 @5) 7.3 mi (7:46 / mi) +347ft 7:26 / mi
ahr:157 max:184 shoes: Newton Fate 2 Red

Morning run before work. Picked it up a little towards the end and felt good. Promising. Starting to think that I need a de-load week from all the weights but I have been really enjoying it.
9 AM

Running (Mix) 16:18 intensity: (2:39 @1) + (3:07 @2) + (2:28 @3) + (6:19 @4) + (1:45 @5) 2.01 mi (8:07 / mi) +58ft 7:54 / mi
ahr:154 max:179 shoes: Newton Fate 2 Red

Warmup jog before Westside lifting.
11 AM

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

Week 6/ Day 4

Mobility and warmup

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(105lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21) (W5=28) (W6=17)

b. Pull ups, 5x max sets (W4=33) (W5=35.5) (W6=35)

c. GHD Sit ups, 3x20 - be explosive (add a set each week)

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

--- Pushups were weak today, drop off of over 10 reps. The banded bench fried me more today than in the past, used more tension.

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