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Training Log Archive: shadmika

In the 7 days ending Feb 26:

activity # timemileskm+ft
  Running6 5:51:46 45.12(7:48) 72.61(4:51) 3202
  Weights2 2:15:00
  Biking1 56:14 13.04(13.9/h) 20.99(22.4/h) 705
  Mobility/Massage/Recovery1 45:00
  Total10 9:48:00 58.16 93.6 3907

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Sunday Feb 26 #

6 AM

Note
(rest day)

No time to really do anything today. 11 hour drive home from AZ, drove it straight through verses breaking it up into 2 days like the drive out there.

Saturday Feb 25 #

8 AM

Running (Trail) 1:23:20 intensity: (1:22 @1) + (3:09 @2) + (24:04 @3) + (37:15 @4) + (17:30 @5) 12.38 mi (6:44 / mi) +885ft 6:18 / mi
ahr:164 max:182 shoes: N2 V2 Road Gray/Orange

Antelope Canyon Half Marathon. Ran in either first or second the whole race. Ran in first after the only aid station at the halfway point because I did not stop which was unplanned. Ran hard with a guy on my shoulder where we dropped everyone (group of 5 the first half). With 2 miles to go I was leading and my right shoe came untied. Tried to run with it that way but it kept almost flying off, so I took a risk and pulled over to tie it where the other dude gapped me. Came close to closing the gap but ran out of race ground. Oh well, it was 24 so I can live with that.

Friday Feb 24 #

9 AM

Note
(sick) (rest day)

Up all night sick hugging the toliet. Slept on the bathroom floor last night due to being afraid I would not make it in time when puking. Think it was a touch of food poisoning again for I felt pretty much fine all day except for low energy due to lack of sleep.

Thursday Feb 23 #

9 AM

Running (Trail) 35:36 intensity: (25:22 @1) + (7:42 @2) + (2:14 @3) + (18 @4) 3.11 mi (11:27 / mi) +621ft 9:38 / mi
ahr:128 max:163 shoes: Newton BOCO

Easy run with Clyde and Andy up in Arches National Park. Awesome morning out there.
5 PM

Running (Mix) 54:46 intensity: (43:07 @1) + (1:41 @2) + (2:33 @3) + (7:06 @4) + (19 @5) 6.23 mi (8:47 / mi) +524ft 8:09 / mi
ahr:131 max:176 shoes: N2 V2 Road Gray/Orange

Easy run with Andy out to Lake Powell and back once we got to Page AZ. Sluggish due to all the sitting and driving today.

Wednesday Feb 22 #

11 AM

Running (Trail) 52:12 intensity: (47:29 @1) + (4:08 @2) + (35 @3) 7.39 mi (7:04 / mi) +530ft 6:37 / mi
ahr:121 max:146 shoes: N2 V2 Road Gray/Orange

3x10 minutes effort with the boys. Kicked my ass

Tuesday Feb 21 #

6 AM

Weights (Crossfit) 1:15:00 [3]

Bagged driving up to Eldora to AT Ski before work and hit the gym instead due to the wind.

Warmup

4x 3:00 AMRAP:
10 Front Squats, 55% 1RM | 95 lbs
10 Box Jumps, 32in
Max Cal Rows
Resting 3 mins between each AMRAP.

Killer workout, not the best workout to do when my quads are as sore as they are but oh well.

Did bust up a shin when I missed a box jump.
10 AM

Running (Road) 1:03:53 intensity: (48:23 @1) + (3:08 @2) + (3:28 @3) + (8:44 @4) + (10 @5) 8.0 mi (7:59 / mi) +237ft 7:46 / mi
ahr:137 max:171 shoes: N2 Black/Green

Crap run today but still a run and got out.
6 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Long warmup with mobility drills

3 Position Snatch 1-1-1-1-1 : 335 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 75 lbs | Rx'd

2 Hang Cleans + 1 Jerk : 1 @ 60%, 1 @ 65%, 1 @ 65%, 1 @ 70%, 1 @ 70% : Completed | 75 lbs, 85 lbs, 95 lbs, 105 lbs, and 105 lbs | Rx'd

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90% : Completed | 105 lbs, 105 lbs, and 105 lbs | Rx'd

Skipped the 3x10 back squats due to how sore my legs are and the upcoming race this weekend.

Monday Feb 20 #

5 AM

Note

Drove all the way up to Eldora to AT ski again before work just to be told that today is a blackout date due to the holiday. SUCKS! Ended up just going for a drive instead.
9 AM

Running (Trail) 1:01:59 intensity: (10:20 @1) + (5:32 @2) + (21:26 @3) + (23:27 @4) + (1:14 @5) 8.01 mi (7:44 / mi) +406ft 7:23 / mi
ahr:153 max:176 shoes: Newton BOCO

Easy lunch run. Legs super sore today from the vertical over the weekend, especially the quads.
4 PM

Biking (Road) 56:14 intensity: (56:13 @1) + (1 @3) 13.04 mi (13.9 mph) +705ft
ahr:108 max:135

Quick easy spin on the cross bike.
6 PM

Mobility/Massage/Recovery 45:00 [1]

Mobility WOD at the gym. Man I am trashed from the weekend. Not a bad thing I guess.

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