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Training Log Archive: shadmika

In the 7 days ending Oct 23, 2016:

activity # timemileskm+ft
  Biking2 5:31:47 67.64(12.2/h) 108.85(19.7/h) 3465
  Running6 4:38:44 30.19(9:14) 48.59(5:44) 2760
  Weights6 3:23:00 3.45 5.55
  Hiking/Walking4 2:55:54 10.95(16:04) 17.62(9:59) 276
  Biking-Trainer1 45:00 12.0(16.0/h) 19.31(25.7/h)
  Total18 17:14:25 124.23 199.93 6500
  [1-5]18 17:14:03
averages - weight:167.4lbs

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Sunday Oct 23, 2016 #

7 AM

Biking (Cyclocross) 10:42 [1] 2.5 mi (14.0 mph) +315ft
ahr:106 max:132

Couple of warmup laps of the Flatirons CX course early. Watch is acting weird.

Biking (Mix) 1:54:18 intensity: (21 @0) + (1:53:42 @1) + (6 @2) + (5 @3) + (3 @4) + (1 @5) 19.14 mi (10.0 mph) +1171ft
ahr:110 max:171

Rebooted the watch and it started working again, mixture of course laps and road miles to warmup for the race. Dead legs from yesterday.

Biking (Cyclocross) 42:34 intensity: (1:59 @1) + (35 @2) + (20:00 @3) + (20:00 @4) 8.6 mi (12.1 mph) +429ft
ahr:118 max:145

Flatirons CX race. Crashed halfway in the first lap when someone took me out and paused the watch so the miles are a best guess. Not my best race today, Started good then someone took me out dropping all the way back to 26th place, fought my way back up only to crash again and then fought back up to 16th. Grass off cambered courses never serve me well.
3 PM

Running (Trail) 1:30:19 intensity: (1:00:43 @1) + (4:09 @2) + (20:58 @3) + (4:09 @4) + (20 @5) 6.3 mi (14:20 / mi) +2033ft 10:59 / mi
ahr:128 max:183 shoes: Akasha

Mellow miles catching up with what is going on with Clyde. Let him set the pace and just cruised with him.

Saturday Oct 22, 2016 #

7 AM

Biking (Mix) 2:01:31 intensity: (1 @0) + (2:01:29 @1) + (1 @3) 27.32 mi (13.5 mph) +1191ft
ahr:108 max:139

Long warmup for the CX race which included 2 1/2 laps of the course and lots of road miles while waiting for my start. Got there super early so I could do a few laps before the 1st race, much better than trying to preview between races.

Biking (Cyclocross) 42:42 intensity: (12:09 @1) + (2:08 @2) + (11:01 @3) + (16:35 @4) + (49 @5) 10.08 mi (14.2 mph) +359ft
ahr:150 max:180

Schoolyard CX.... My best one yet! Finally broke the top 10 with an 8th place finish today. This course played more to my strengths with long straight uphill sections where I could just put my head down and grind it out. Started in 16th, ended in 8th... I'll take it. Racing again tomorrow at the Flatirons Mall.

Friday Oct 21, 2016 #

10 AM

Running (Road) 1:03:34 intensity: (1:01:41 @1) + (1:53 @2) 8.2 mi (7:45 / mi) +243ft 7:32 / mi
ahr:123 max:144 shoes: Road N3 Black/Black

Easy lunch cruise. Rough starting out (heavy legs) but got better as I went along.

Thursday Oct 20, 2016 #

9 AM

Running (Road) 44:45 intensity: (44:43 @1) + (2 @2) 5.9 mi (7:35 / mi) +204ft 7:21 / mi
ahr:116 max:145 shoes: N2 V2 Road Black #2

Easy lunch jog before doing Sealfit workout at the gym. Knee is a lot better today! Night and day from the past few days. I can still feel it but way better. Going to sign up for Cyclocross this weekend now.
11 AM

Weights (Sealfit) 38:00 [3] 1.2 mi (31:40 / mi)

mobility work after the 6 mile run

Baseline:
-10x hang cleans @ 75lbs
-Run 400m
-10x hang cleans @ 75lbs
-Run 400m

Strength: 5x5 Power Cleans (95,115,125,135,145)

W/C: 5 Rounds
-10x Power Cleans @ 95lbs
-Run 200m
-Rest 30 seconds

Was going to add turkish get ups but when I tried to kneel on my injuried knee I about jumped through the roof. Not quite ready for direct weight on it yet.
4 PM

Hiking/Walking (Trail) 48:05 intensity: (30:40 @1) + (15:41 @2) + (1:44 @3) 3.05 mi (15:46 / mi) +86ft 15:21 / mi
ahr:122 max:158 shoes: Nike Wildhorse

Dog walk as a warm up for Hatch.
5 PM

Weights (Hatch) 15:00 [3]

Hatch Week 5 Day 2 - Front Squat
Sets/Reps @ Weight
1 x 8 @ 90
1 x 6 @ 100
1 x 4 @ 115
1 x 4 @ 125

50 sit ups
25 hand release push ups
pullup/hang 10 secs.... made it through 5

Wednesday Oct 19, 2016 #

Note
weight:167.4lbs

Weight check in. Up more than I'm happy about but the body fat % is down on the scale, wondering if it muscle gain from all the lifting. Knee is still jacked but better this morning, might try to run a little farther than 2 miles today.
11 AM

Running (Road) 43:33 [1] 5.31 mi (8:12 / mi) +201ft 7:55 / mi
ahr:113 max:138 shoes: Road N3 Black/Black

Easy lunch jog to test the knee... yeah, same. Might have to break down and go get it checked out.
4 PM

Weights (Sealfit) 40:00 [3]

W/U: 5 minutes jumping rope and mobility work

Sealfit Day 20:

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 14 levers in a pool of sweat. Forth time I have hit it and fell 6 reps short of last time. Burpees were def slower due to the knee.

Hiking/Walking (Trail) 30:48 intensity: (30:41 @1) + (7 @3) 1.95 mi (15:48 / mi) +45ft 15:28 / mi
ahr:99 max:129 shoes: Nike Wildhorse

Dog walk with 30lb vest on after Sealfit workout.

Tuesday Oct 18, 2016 #

9 AM

Running (Road) 19:48 intensity: (19:47 @1) + (1 @3) 2.35 mi (8:26 / mi) +41ft 8:17 / mi
ahr:114 max:124 shoes: Road N3 Black/Black

Warmup jog for Sealfit. Knee is still jacked. Last 3/4 of a mile was not to bad though but sure I will pay for it later like yestereday.
11 AM

Weights (Sealfit) 42:00 [3]

Sealfit Day 19

Baseline: 3 rounds
-Row 500m
-10x KB Deadlifts w/ 44lbs
-10x Mountain Climbers (each leg)
-10x Push Jerks 75lbs

Strength: 5x5 Sumo Deadlift High Pull (75,95,105,105,105)

W/C: For time (I did not time it)
-500m Row
-25x Sumo Deadlift High Pull @ 75lbs
-25x Wall Balls @ 20lbs
-25x Ring Dips
-500m Row

Added: 3 Rounds
-15x Ab Mat Situps
-10x Russian Twist @ 25lbs
-1 minute plank
4 PM

Biking-Trainer (Trainer ) 45:00 [3] 12.0 mi (16.0 mph)

Moderate spin with some pickup thrown in
5 PM

Hiking/Walking (Trail) 48:28 intensity: (48:27 @1) + (1 @3) 2.96 mi (16:22 / mi) +72ft 16:00 / mi
ahr:100 max:135 shoes: Nike Wildhorse

Dog walk after work

Monday Oct 17, 2016 #

10 AM

Running (Road) 16:45 [1] 2.13 mi (7:52 / mi) +37ft 7:44 / mi
ahr:111 max:128 shoes: Road N3 Black/Black

Pre Sealfit warmup jog. Knee is a bitch today.
11 AM

Weights (Sealfit) 48:00 [3] 2.25 mi (21:20 / mi)

Sealfit Day 18

Baseline: 3 Rounds
- Run 200m
-25x jumping jacks
-15x ab mat situps
-5x hand release pushups

W/C: AMRAP of 20 mins
-Run 400m
-10x thrusters w/ 65lbs
-10x toes to bar
(finished 6 rounds plus a 400, killer)

Added:
3 Rounds
-15x situps
-10x russian twist w/ 25lb KB
-1 minute plank
4 PM

Hiking/Walking (Trail) 48:33 [1] 2.99 mi (16:14 / mi) +73ft 15:52 / mi
ahr:86 max:134 shoes: Nike Wildhorse

Dog walk after work and before Hatch
5 PM

Weights (Hatch) 20:00 [3]

Hatch Week 5 Day 1 - Back Squat
1 x 8 110
1 x 6 125
1 x 4 140
1 x 4 150

Deadlift
3x10 @ 185

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