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Training Log Archive: shadmika

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Running9 5:13:19 38.34(8:10) 61.7(5:05) 2204
  Weights7 4:19:00 5.15 8.29
  Biking1 2:17:14 25.15(11.0/h) 40.47(17.7/h) 1750
  Hiking/Walking2 1:01:54 4.05(15:17) 6.52(9:30) 129
  Mobility/Massage/Recovery1 20:00
  Total15 13:11:27 72.69 116.98 4083
averages - weight:164.4lbs

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Sunday Sep 25, 2016 #

8 AM

Running (Trail) 1:40:31 intensity: (33:25 @1) + (14:09 @2) + (32:36 @3) + (19:13 @4) + (1:08 @5) 11.28 mi (8:55 / mi) +1459ft 7:56 / mi
ahr:147 max:177 shoes: Akasha

Mellow trail run before the broncos game. Just an easy cruise the whole time not putting out any hard effort, figured I did enough of that yesterday. Awesome morning out there today.

Saturday Sep 24, 2016 #

8 AM

Biking (Mix) 1:35:30 intensity: (1:27:01 @1) + (8:14 @2) + (15 @3) 17.83 mi (11.2 mph) +1467ft
ahr:120 max:154

Long warmup before the CX race. Felt good to ride again. Rode to NCAR to get some hills in also. Got 2 laps on the course also before the race.

Biking (Cyclocross) 41:44 intensity: (16:11 @1) + (13:25 @2) + (11:17 @3) + (51 @4) 7.32 mi (10.5 mph) +283ft
ahr:141 max:169

Harlow Platt CX race in Boulder. First time they have had a race here and cool location at the base of the Flatirons. Used to live in this neighborhood. Felt good to get back to racing but gassed out on the 3rd lap of 5. Just don't have it yet to go all out for this long. 75 people in my race so the first lap was just crazy pushing and bumping. Excited to get back to this again.
3 PM

Weights (Sealfit) 42:00 [3]

W/U: 4 minutes jumping rope and mobility work

Sealfit Day 5:

PT Grinder:

3 Rounds:
20x Mountain Climbers
10x Dumbell Squat Jumps w/ 20lbs in each hand
20x Push ups
20x Leg Levers
15x Burpees
15x 4 Count Smurf Jumping Jacks
15x Box Jumps
20x Thrusters w/ 65lbs
20x Push ups (Narrow)
20x Criss Cross Jumping Jacks

Finished in 31:47 in a pool of sweat. Arms were shot.

Hiking/Walking (Trail) 31:05 [1] 2.08 mi (14:57 / mi) +84ft 14:24 / mi
ahr:105 max:138 shoes: Nike Wildhorse

Cooldown dog walk after the Sealfit workout.

Friday Sep 23, 2016 #

4 AM

Note
weight:164.4lbs

Weight check in.

Ordered a box to do box jumps with off of Amazon. Was supposed to be here Wed but has not arrived yet. Looks to be stuck in CA at a UPS location. Really bummed.
5 AM

Weights (Sealfit) 38:00 [3] 1.4 mi (27:09 / mi)
shoes: N2 V2 Road Black #2

Jump rope for 3 minutes and mobility work

50 air squats
15 box jumps

Sealfit Day 4:

5 rounds:
15 box jumps
18 sit-ups
20 air squats
500m Run

Finished in 20:03 sweating my ass off. Like this one.

Then 3x1 minute planks w/ 30 sec rest between

Running (Road) 10:24 intensity: (9:28 @1) + (56 @2) 1.01 mi (10:18 / mi) +27ft 10:03 / mi
ahr:133 max:148 shoes: N2 V2 Road Black #2

Cool down dog jog after Sealfit workout.
10 AM

Running (Road) 41:13 intensity: (37:04 @1) + (3:50 @2) + (19 @3) 5.31 mi (7:46 / mi) +184ft 7:31 / mi
ahr:131 max:157 shoes: Road N3 Black/Black

Mellow lunch miles. Just getting a little sweat on.

Thursday Sep 22, 2016 #

6 AM

Running (Trail) 53:24 intensity: (53:11 @1) + (13 @2) 6.99 mi (7:38 / mi) +181ft 7:27 / mi
ahr:122 max:146 shoes: N2 V2 Road Black #2

3 and change warmup on Davidson Mesa then started to do 1-2-3-2-1-2-3-2-1 minutes with the same recovery around Harper Lake but Bob showed up when I was on the first 3 minute interval and we changed the plan. Instead of finishing this we changed it to 2x1 mile with 2 minute recoveries at 5:45ish pace. Been a while since I have touched this and forgot I enjoy this kind of running instead of just slogging along.

Wednesday Sep 21, 2016 #

5 AM

Weights (Sealfit) 41:00 [3] 3.0 mi (13:40 / mi)
shoes: N2 V2 Road Black #2

W/U: 3 minutes jumping rope then mobility work
10 situps
run 400
10 KB swings
10 pushups
Run 200
KB drills (around the world, deadlift, half swing)

Sealfit Day 3

21-15-9 reps of:
AbMat Sit-up
Run, 400 m
Kettlebell Swing, 55 lbs
Run, 400 m
Push-up Run, 400 m

Finished in 21:01. Going from run to kettlebells to run was the killer part.

Running (Road) 10:46 intensity: (4:05 @1) + (6:41 @2) 1.0 mi (10:46 / mi) +25ft 10:31 / mi
ahr:136 max:149 shoes: N2 V2 Road Black #2

Cool down dog jog after the Sealfit workout.
10 AM

Running (Road) 33:17 intensity: (30:14 @1) + (3:03 @2) 4.13 mi (8:04 / mi) +80ft 7:55 / mi
ahr:134 max:143 shoes: Road N3 Black/Black

Super mellow lunch road jog. Just trying to loosen up the hamstrings and legs a little.
4 PM

Hiking/Walking (Mix) 30:49 [1] 1.97 mi (15:39 / mi) +45ft 15:19 / mi
ahr:97 max:132 shoes: Wildcats

Pre Hatch dog walk to loosen up and get the pups out.
5 PM

Weights (Hatch) 15:00 [3]

Hatch-- Day 2 - Front Squat

Sets/Reps Weight
1 x 10 80
1 x 8 95
1 x 6 100
1 x 4 110

Then

50 situps
3x1 minute planks with 30 sec recoveries
7 PM

Mobility/Massage/Recovery 20:00 [1]

Epsom salt soak of the legs.

Tuesday Sep 20, 2016 #

6 AM

Weights (Sealfit) 39:00 [3] 0.75 mi (52:00 / mi)
shoes: N2 V2 Road Black #2

Jump rope for 3 minutes

Mobility work and stretching for 5 minutes

Sealfit day 2

5 rounds of:
20 Air Squats
20 Burpees
Run, 200 m

Finished in 14:23- the burpees started getting me the last 2 rounds

1 mile cooldown jog

Running (Road) 8:12 intensity: (7:40 @1) + (32 @2) 1.01 mi (8:07 / mi) +27ft 7:55 / mi
ahr:132 max:141 shoes: N2 V2 Road Black #2

Post Sealfit cooldown jog.
10 AM

Running (Road) 46:31 intensity: (29:26 @1) + (13:35 @2) + (2:47 @3) + (43 @4) 6.1 mi (7:38 / mi) +172ft 7:26 / mi
ahr:131 max:169 shoes: Road N3 Black/Black

Easy lunch run. Legs were pretty shot towards the end for sure.

Monday Sep 19, 2016 #

10 AM

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

10 minute warmup on the airdyne plus some mobility work

Sealfit Baseline Testing.
48 Push-ups 2 mins
Rests 10 mins
68 Sit-up (standard)s 2 mins
Rests 10 mins
9 Strict Pull-ups 2 mins
Rests 10 mins
2000 m Rows 7 mins 40 secs
Rests 10 mins
1.5 mi Runs 9 mins

Running (Road) 9:01 intensity: (1:30 @1) + (4:59 @2) + (2:32 @3) 1.51 mi (5:58 / mi) +49ft 5:48 / mi
ahr:143 max:159 shoes: N2 V2 Trail Yellow

Run part of the Sealfit Baseline test above. Legs pretty shot between the weekend and rowing before hand. Time actually surprised me a little.
4 PM

Weights (Hatch) 24:00 [3]

5 min jump rope warmup and mobility work.

Week 1 Day 1 - Back Squat
Sets/Reps Weight
1 x 10 100
1 x 8 115
1 x 6 125
1 x 4 135

Pull-ups strict- 5-4-3-2-1 (shorten the rest as the reps decrease)

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