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Training Log Archive: shadmika

In the 7 days ending Oct 16, 2016:

activity # timemileskm+ft
  Running9 7:13:13 45.77(9:28) 73.66(5:53) 4219
  Hiking/Walking5 4:12:57 13.37(18:55) 21.52(11:45) 1762
  Weights6 3:02:00 0.4 0.64
  Biking2 2:39:36 28.85(10.8/h) 46.43(17.5/h) 1178
  Biking-Trainer3 1:26:25 16.0 25.75 10
  Rowing1 20:17 3.1(6:33) 4.99(4:04)
  Total20 18:54:28 107.49 172.99 7168
  [1-5]20 18:54:16

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

6 AM

Biking (Cyclocross) 35:36 [1] 4.48 mi (7.6 mph) +139ft
ahr:110 max:135

Easy laps around the course pre-riding it to see what I was in for. Lots of changes from yesterday. Today is more technical than yesterday.

Biking-Trainer (Trainer) 20:54 [1] +10ft
ahr:100 max:114

Spin on the trainer while waiting for my race to start

Biking (Cyclocross) 41:00 intensity: (12 @0) + (15:48 @1) + (25:00 @4) 9.39 mi (13.7 mph) +511ft
ahr:108 max:126

Day 2 of US Open of Cyclocross. Super fun course today, more technical and more uphill than yesterday. First lap got pushed to the back of the mid pack, I don't do well when everyone is bunched together. Then I started picking off people ending 11th.
2 PM

Running (Trail) 2:09:41 intensity: (1:51:16 @1) + (17:20 @2) + (1:05 @3) 8.2 mi (15:49 / mi) +3010ft 11:44 / mi
ahr:119 max:160 shoes: Akasha

Super mellow hike/jog up Bear Peak. Legs were shit and took a hard fall towards the beginning of the run, prob should have thrown in the towel but I didn't and now my knee and shin is not happy with me.

Saturday Oct 15, 2016 #

6 AM

Biking 36:41 [1] 4.82 mi (7.9 mph) +147ft
ahr:107 max:125

Pre-race course preview. Not a lot of time between when it's light out and the first race to preview

Biking-Trainer (Trainer ) 20:31 [1] 5.0 mi (14.6 mph)
ahr:96 max:129

Spinning on the trainer waiting to go line up

Biking (Cyclocross ) 46:19 intensity: (25:53 @1) + (15:19 @2) + (4:06 @3) + (1:01 @4) 10.16 mi (13.2 mph) +381ft
ahr:137 max:168

Balls to the wall today. Super strong field. Lost my chain on lap 4 so I lost a few positions there. 19th out of 50. Started in like 30th in call ups so an improvement. One of these races I'm going to finish top 10, sooner or later. Did get 11th last week so close.
10 AM

Hiking/Walking (Trail) 1:21:12 intensity: (1:21:03 @1) + (8 @2) + (1 @3) 3.29 mi (24:41 / mi) +1464ft 17:22 / mi
ahr:105 max:155 shoes: Mutant Yellow

Easy hike on Mount Sanitas showing it to someone from out of town
3 PM

Hiking/Walking (Mix) 39:59 [1] 2.07 mi (19:19 / mi) +79ft 18:39 / mi
ahr:85 max:112 shoes: N2 V2 Road Black #2

Evening walk over to the lake and back just move the legs a little

Friday Oct 14, 2016 #

10 AM

Running (Road) 48:58 intensity: (48:39 @1) + (19 @2) 6.0 mi (8:10 / mi) +232ft 7:52 / mi
ahr:116 max:145 shoes: Road N3 Black/Black

Super mellow lunch run. Legs are pretty smashed today.
4 PM

Hiking/Walking (Trail) 48:49 [1] 2.95 mi (16:33 / mi) +84ft 16:07 / mi
ahr:79 max:122 shoes: Nike Wildhorse

Dog walk after work. Was going to do Sealfit also but new roommate showed up and started helping them move in. Now there is 3 dogs in the house, let the crazyness begin!

Thursday Oct 13, 2016 #

11 AM

Running (Road) 1:19:03 intensity: (39:44 @1) + (29:02 @2) + (9:11 @3) + (1:05 @4) + (1 @5) 9.71 mi (8:08 / mi) +239ft 7:57 / mi
ahr:137 max:171 shoes: Road N3 Black/Black

4x1 mile hard with Neeraj. These bounced between 5:35 and 5:50 pace. Last one hurt. Overall pace is slow due to walking recoveries between the intervals and super slow warmup. 4th week in a row of doing some quality on Thursday and starting to see improvement already.
4 PM

Weights (Sealfit) 30:00 [3]

5 mins jumping rope and mobility

Sealfit Day 17

Baseline: 10-8-6-4-2
-Air Squats
-Jumping Pullups

Strength: 5x5 Deadlift (205,215,225,235,245)

W/C: 5 Rounds
-3x deadlifts at 205
-6x dumbell push press 30lbs in each hand
-9x burpees
(finished this in 6:25)

Lots of deadlifting, like it.

Hiking/Walking (Trail) 32:47 intensity: (32:46 @1) + (1 @3) 2.1 mi (15:37 / mi) +52ft 15:15 / mi
ahr:95 max:134 shoes: Nike Wildhorse

Dog walk after Sealfit before heading out.

Wednesday Oct 12, 2016 #

5 AM

Weights (Sealfit) 38:00 [3] 0.4 mi (1:34:58 / mi)

5 minute jump rope and mobility

Sealfit Day 16

Baseline:
-250m run
-15x pushups
-250m run
-15x push press @ 65lbs

Strength: 5x5 Push Jerk (75,85,95,105,110)

W/C: 21-15-9
-Mountain Climbers (each leg)
-Push Jerks @ 65lbs
-Ab Mat situps

Added: 3x1min planks on 30sec rest

Running (Road) 9:56 intensity: (8 @1) + (5 @2) + (1:00 @3) + (3:18 @4) + (5:25 @5) 1.0 mi (9:56 / mi) +27ft 9:41 / mi
ahr:170 max:181 shoes: N2 V2 Road Black #2

Cooldown dog jog after Sealfit
10 AM

Running (Road) 52:20 intensity: (5:13 @1) + (11:16 @2) + (23:17 @3) + (12:34 @4) 7.0 mi (7:29 / mi) +231ft 7:15 / mi
ahr:153 max:170 shoes: Road N3 Black/Black

Mellow lunch jog. Took a bit to loosen up but felt good towards the end.
4 PM

Biking-Trainer (Trainer) 45:00 [3] 11.0 mi (14.7 mph)

Moderate spin on the trainer after work and before Hatch
5 PM

Weights (Hatch) 15:00 [3]

Hatch Week 4 Day 2

Day 2 - Front Squat
Sets/Reps
1 x 8 @ 85
1 x 8 @ 95
1 x 6 @ 110
1 x 6 @ 115

Tuesday Oct 11, 2016 #

5 AM

Weights (Sealfit) 34:00 [3]

W/U: 5 minutes jumping rope and mobility work

Sealfit Day 15:

PT Grinder:

20 Min AMRAP:
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 with 2 rounds plus all the way through the 20 levers in a pool of sweat. I really like this one. Third time I have hit it and I get farther each time.

Running (Road) 11:02 [1] 1.01 mi (10:56 / mi) +29ft 10:38 / mi
ahr:113 max:126 shoes: N2 V2 Road Black #2

Dog jog after Sealfit with 25lb weight vest on. Love this stuff.
10 AM

Running (Road) 42:26 intensity: (41:48 @1) + (25 @2) + (13 @3) 5.5 mi (7:43 / mi) +200ft 7:28 / mi
ahr:124 max:152 shoes: Road N3 Black/Black

Mellow lunch jog before rowing. Started rough but got better.
11 AM

Rowing 20:17 [3] 3.1 mi (6:33 / mi)

5K time trail row again. 38 seconds faster than last week. Hopefully next week I can get sub 20. Legs are always jello after these.

Monday Oct 10, 2016 #

5 AM

Weights (Sealfit) 44:00 [3]

5 minutes Jumping rope and mobility

Sealfit Day 14 (replaced running with jumping rope)

Baseline:
3 rounds
-1 min jumping rope
-5x strict press 65lbs
-5x dips
-5x jumping squats

Strength: 5x5 Push Press (95,105,105,110,110)

W/C:
4 rounds:
-2 mins jumping rope
-10x push press 65lbs
-10x ball slams 40lb ball

Added:
-50 situps
-20 pushups

Running (Road) 9:49 intensity: (9:08 @1) + (25 @2) + (16 @3) 1.0 mi (9:49 / mi) +29ft 9:33 / mi
ahr:115 max:159 shoes: N2 V2 Road Black #2

Cooldown dog jog after Sealfit workout.
10 AM

Running (Road) 49:58 intensity: (46:22 @1) + (3:34 @2) + (2 @3) 6.35 mi (7:52 / mi) +222ft 7:37 / mi
ahr:127 max:150 shoes: Road N3 Black/Black

Monday Mellow Miles. Upset stomach the last few miles due to the bad diet this weekend. Back on the wagon today.
4 PM

Hiking/Walking (Trail) 50:10 intensity: (50:09 @1) + (1 @3) 2.96 mi (16:57 / mi) +83ft 16:31 / mi
ahr:87 max:130 shoes: Nike Wildhorse

Dog walk after work and before lifting.
5 PM

Weights (Hatch) 21:00 [3]

Week 4 Day 1 - Back Squat
1 x 8 110lbs
1 x 8 115lbs
1 x 6 135lbs
1 x 6 140lbs

Deadlift
1x10 135lbs
3x10 185lbs
Full rest between sets

10 pullup strict

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