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Training Log Archive: shadmika

In the 7 days ending Oct 2, 2016:

activity # timemileskm+ft
  Running7 5:13:49 36.84(8:31) 59.29(5:18) 3598
  Weights7 4:42:00 1.5 2.41
  Hiking/Walking5 3:14:20 11.14(17:27) 17.93(10:50) 1618
  Biking2 3:10:04 43.85(13.8/h) 70.57(22.3/h) 1133
  Total19 16:20:13 93.33 150.2 6349
  [1-5]19 16:19:58
averages - weight:167.2lbs

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Sunday Oct 2, 2016 #

8 AM

Biking (Mix) 1:23:48 intensity: (8 @0) + (1:23:39 @1) + (1 @3) 19.08 mi (13.7 mph) +862ft
ahr:107 max:128

Warmup before the CX race. Mixture of roads and one lap on the course. Need to remember to bring the trainer, keep forgetting

Biking (Cyclocross ) 46:16 intensity: (6 @0) + (37:03 @1) + (8:10 @2) + (46 @3) + (11 @4) 8.77 mi (11.4 mph) +271ft
ahr:130 max:165

Amy D CX race in Boulder. This was my first CX race ever last year. Ok day, broke the rear derailleur and ended up riding single speed the last 2 of 6 laps, lol!!!
12 PM

Hiking/Walking (Trail) 1:15:15 intensity: (1 @0) + (1:08:50 @1) + (1:20 @2) + (3:45 @3) + (1:19 @4) 3.64 mi (20:40 / mi) +1399ft 15:09 / mi
ahr:109 max:169 shoes: Akasha

Sufferbetter Paint Sanitas Pink fundraiser hike. Good times to stretch the legs.

Saturday Oct 1, 2016 #

7 AM

Running (Trail) 1:03:19 intensity: (29:03 @1) + (5:41 @2) + (11:28 @3) + (17:07 @4) 5.17 mi (12:15 / mi) +2630ft 8:16 / mi
ahr:143 max:170 shoes: Akasha

Easy jog up Bear Canyon to the summit of Green. Hit save on the watch instead restart so GPS is all messed. Manually added in back to the car below.

Running (Trail) 45:16 intensity: (18 @1) + (1:38 @2) + (40:27 @3) + (2:53 @4) 5.2 mi (8:42 / mi) +259ft 8:19 / mi
ahr:156 max:168 shoes: Akasha

Downhill back to the car from the summit of Green, watched messed up so added in what was missed.
3 PM

Weights (Sealfit) 55:00 [3]

Sealfit Day 9

W/U: 4 mins jump rope- mobility work

Baseline: 4 mins jump rope
5 rounds:
5 Air Squats
5 Back Squats @ 65lbs
5 Push ups
5 Sit ups

Strength: 5x5 Front Squat (stayed light) 65,75,85,95,105

W/C:
10 Minute AMRAP:
5 strict pullups
7 Pushups
9 Front squats @ 65lbs
(completed 8 rounds)

3x10 Strict overhead press @ 65lbs
4 PM

Hiking/Walking (Road) 16:00 [3] 1.0 mi (16:00 / mi) +20ft 15:42 / mi

1 mile 50lb sandbag carry through the neighborhood after the Sealfit workout.

Friday Sep 30, 2016 #

11 AM

Running (Road) 23:19 intensity: (12:09 @1) + (8:11 @2) + (2:45 @3) + (14 @4) 3.06 mi (7:37 / mi) +67ft 7:28 / mi
ahr:140 max:163 shoes: Road N3 Black/Black

Pre Wod warmup jog just to shake the legs out a little.
12 PM

Weights (Crossfit) 55:00 [3]

Warm up with running, jumping rope and lots of mobility work

then

9:00 AMRAP:
9 Kettlebell Swings, 53 lbs
9 Burpees
9 Kettlebell Swings, 53 lbs
9 Box Jumps, 24 in


Finished with 5 rounds plus 9 swings. Holy shit was that hard, almost puked. Way harder than it looks for sure if you go balls to the wall.
5 PM

Note

So, the plan was to go ride after work tonight for an hour or so but found out that the divorce became final and basically got everything I wanted. Keeping the house, retirement, ect without really having to give up much.... So happy it is all done. Time to figure out how to move on.

Went and spent 4 hours at the brewery instead pondering the important stuff like what is next.

Thursday Sep 29, 2016 #

6 AM

Running (Trail) 1:06:57 intensity: (14:33 @1) + (7:25 @2) + (20:36 @3) + (21:19 @4) + (3:04 @5) 9.03 mi (7:25 / mi) +128ft 7:19 / mi
ahr:153 max:178 shoes: N2 V2 Road Black #2

Quality work with Bob.

Long warmup with a lap of Davidson Mesa followed by 2-1-1 laps of Harper Lake with 2 minute recoveries. Each lap is just under a mile at 0.9. I can surely tell that I have let this slide the past few months with the ultra hilly training and actually enjoying getting back to this a little, even if it is only once a week. Should help.
11 AM

Hiking/Walking (Road) 36:00 [2] 2.3 mi (15:39 / mi) +50ft 15:20 / mi

Took a lunch walk today just to clear my head. Was going to work through lunch since I ran this morning but some shit hit the fan with the divorce stuff and I needed to walk it off a little.

Wednesday Sep 28, 2016 #

5 AM

Weights (Sealfit) 32:00 [3] 1.0 mi (32:00 / mi)
shoes: N2 V2 Road Black #2

W/U: 4 minutes jumping rope followed by mobility work

Baseline:
200m run
20x2 count mountain climbers
200m run
20 push ups

Work Capacity:
3 rounds:
400m run
10x burpees
10x back squat @ 65lbs
10x Knees to elbows

Added:
3x10 strict press @ 65lbs
3x10 bent over rows @ 65lbs

Running (Road) 9:56 intensity: (38 @1) + (19 @2) + (2:17 @3) + (6:29 @4) + (13 @5) 1.01 mi (9:50 / mi) +27ft 9:36 / mi
ahr:159 max:179 shoes: N2 V2 Road Black #2

Cooldown Dog Jog after garage gym session
10 AM

Running (Road) 53:52 intensity: (13:41 @1) + (16:38 @2) + (20:32 @3) + (3:01 @4) 7.01 mi (7:41 / mi) +259ft 7:25 / mi
ahr:146 max:166 shoes: Road N3 Black/Black

Easy effort lunch jog. Awesome day out there today. Pretty sore all over today from the past week or so. Hopefully it passes.
4 PM

Hiking/Walking (Trail) 27:55 intensity: (27:54 @1) + (1 @3) 1.72 mi (16:14 / mi) +50ft 15:48 / mi
ahr:82 max:124 shoes: N2 V2 Road Black #2

Dog walk as a warmup for Hatch lifting
5 PM

Weights (Hatch) 22:00 [3]

Mobility work

Hatch Week2 Day 2 - Front Squat
Sets/Reps Weight
1 x 10 80
1 x 8 90
1 x 6 95
1 x 6 100
1 x 6 110

100 sit-ups
3x1 minute planks w/ 30sec recoveries

Tuesday Sep 27, 2016 #

5 AM

Note
weight:167.2lbs

Weight check in. Damn up 3 pounds from last week. Has to be inflammation and little bit of bloating. No way I gain that in fat or muscle.
10 AM

Weights (Sealfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Sealfit Day 7

Warmup:
10 minutes on the Airdyne followed by mobility work

3 Rounds:
200m run
10x Air Squats
10x Arm Circles (each way)

Strength:
5X5 Box Squats- light weight-- 95lbs

Work Cap:
2 Rounds:
500m Row
40x Air Squats
30x Sit-ups
20x Push-ups
10x Pull-ups

Cooldown:
Walk 200 and Shoulder and Hip Mobility work.

Workouts are starting to get longer, finally.
2 PM

Biking (Trainer) 1:00:00 [3] 16.0 mi (16.0 mph)

Time to start the trainer workouts

#1
10' warm up
20 x 1' hard, 1' easy
10' cool down

Cardio was fine doing these but the legs are jello. Seems like strength is the limiter right now, not cardio.

Monday Sep 26, 2016 #

5 AM

Weights (Sealfit) 40:00 [3]

Warmup: 4 minutes jumping rope and lots of mobility work

Sealfit Day 6:

20:00 AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Finished 13 rounds plus 5 pull-ups and 2 push-ups. Arms were shot.

Running (Road) 10:18 intensity: (9:48 @1) + (5 @2) + (25 @3) 1.01 mi (10:12 / mi) +27ft 9:57 / mi
ahr:124 max:157 shoes: N2 V2 Road Black #2

Cooldown dog jog after Sealfit workout.
10 AM

Running (Road) 40:52 intensity: (39:30 @1) + (1:01 @2) + (19 @3) + (2 @4) 5.35 mi (7:38 / mi) +202ft 7:22 / mi
ahr:122 max:162 shoes: Road N3 Black/Black

Monday Mellow lunch jog. Was surprised the pace was not slow for that is how I felt I was moving. Super easy effort but still a decent pace. Hmmm.
4 PM

Hiking/Walking (Mix) 39:10 [1] 2.48 mi (15:48 / mi) +99ft 15:13 / mi
ahr:114 max:136 shoes: Nike Wildhorse

Dog walk as a warm up before doing Hatch. Pretty stiff when I started but walking always helps.
5 PM

Weights (Hatch) 18:00 [3]

Hatch Week 2 Day 1

Back Squat

Sets/Reps Weight
1 x 10 100
1 x 8 110
1 x 6 115
1 x 6 125
1 x 6 135

50 situps
3x1 minute planks w/ 30sec recoveries

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