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Training Log Archive: shadmika

In the 7 days ending Mar 5:

activity # timemileskm+ft
  Running6 6:20:31 51.28(7:25) 82.53(4:37) 2846
  AT Ski3 5:28:13 18.85(17:25) 30.34(10:49) 9563
  Weights3 3:00:00
  Biking-Trainer2 1:45:47 28.0(15.9/h) 45.06(25.6/h)
  Mobility/Massage/Recovery1 45:00
  Total15 17:19:31 98.13 157.93 12409

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Sunday Mar 5 #

7 AM

AT Ski 3:09:14 intensity: (2:13:55 @1) + (29:27 @2) + (22:12 @3) + (1:48 @4) + (1:52 @5) 11.16 mi (16:57 / mi) +5513ft 11:33 / mi
ahr:120 max:195

3 of the longer laps at Loveland skinning up and skiing down. Was going to do more but still pretty wiped out today. This was forced.

Saturday Mar 4 #

12 PM

Running (Road) 1:21:04 intensity: (1:02:30 @1) + (7:57 @2) + (8:22 @3) + (2:15 @4) 10.0 mi (8:06 / mi) +1449ft 7:08 / mi
ahr:128 max:166 shoes: N2 V2 Road Gray/Orange

Bailed after 10 due to lack of sleep and feeling like shit. Plan was 15.

Friday Mar 3 #

10 AM

Running (Trail) 1:16:06 intensity: (19:00 @1) + (19:20 @2) + (22:49 @3) + (5:14 @4) + (9:43 @5) 11.0 mi (6:55 / mi) +263ft 6:46 / mi
ahr:149 max:180 shoes: N2 Black/Green

Workout Day with Bob

3 mile warmup

3x10 minutes at 5:40 to 6:10 pace with 3 minute recoveries

3 mile cooldown

Killer workout, was planning on doing these at 6:30 pace (what I think my current marathon pace is right now) but Bob pushed me and got me out of my comfort zone on these. 5 weeks to get back into marathon shape, going to be a challenge with all the skiing.

Thursday Mar 2 #

6 AM

AT Ski 1:11:06 [1] 3.81 mi (18:40 / mi) +2036ft 12:23 / mi
ahr:83 max:121

2 laps at Eldora before work. Super windy and cold, almost bailed after the first lap but the feeling in my fingers came back so I did another.
11 AM

Running (Road) 46:56 intensity: (3:13 @1) + (15:30 @2) + (23:09 @3) + (5:04 @4) 6.3 mi (7:27 / mi) +214ft 7:13 / mi
ahr:151 max:166 shoes: Road N3 Black/Black

Mellow lunch run just cruising by feel. Little heavy from the past few days but ok.
6 PM

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

Warmup, mobility, and drills


Snatch : 5x2 at 60% 1RM : Completed | 75 lbs, 75 lbs, 80 lbs, 80 lbs, and 85 lbs | Rx'd



Clean & Jerk : 5x2 at 60% 1RM : Completed | 95 lbs, 105 lbs, 105 lbs, 110 lbs, and 110 lbs | Rx'd



Front Squat 3-3-3 (speed!) : 915 lbs | 95 lbs, 105 lbs, and 105 lbs | Rx'd

Wednesday Mar 1 #

10 AM

Running (Mix) 1:27:27 intensity: (1:00:50 @1) + (18:23 @2) + (7:04 @3) + (1:00 @4) + (10 @5) 11.7 mi (7:28 / mi) +563ft 7:09 / mi
ahr:134 max:175 shoes: N2 Black/Green

Lunch run with Bob. Had to bail into a gas station for my stomach was not happy with me. Pretty rough around the edges today.
4 PM

Biking-Trainer (Trainer) 1:00:43 [1] 16.0 mi (15.8 mph)
ahr:104 max:125

Moderate spin on the trainer after work. Plan called for an hour and half but did not have that in me today.

Tuesday Feb 28 #

6 AM

AT Ski 1:07:53 [1] 3.88 mi (17:30 / mi) +2014ft 11:44 / mi
ahr:97 max:131

2 laps at Eldora before work. Little rusty after taking a full week off from skiing.
10 AM

Running (Trail) 1:02:53 intensity: (18:56 @1) + (6:28 @2) + (9:48 @3) + (25:44 @4) + (1:57 @5) 9.01 mi (6:59 / mi) +185ft 6:51 / mi
ahr:151 max:182 shoes: N2 Black/Green

3 miles easy warmup

6x800 at hard pace with 400 jogging recoveries

Jog out to 9 miles total as the cooldown.

Tough solo workout but got it done. Pretty trashed from Crossfit yesterday which made it more challenging. Was going to bag it but glad I did not.
6 PM

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

Olympic Lifting Class

Warmup with drills and mobility work


Snatch : 5x2 at 60% 1RM : Completed | 65 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Rx'd


Clean & Jerk : 5x2 at 60% 1RM : Completed | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 105 lbs | Rx'd


Back Squat : 3x5 at 60% 1RM : Completed | 125 lbs, 125 lbs, and 135 lbs | Rx'd

Monday Feb 27 #

9 AM

Running (Road) 26:05 intensity: (24:33 @1) + (35 @2) + (57 @3) 3.27 mi (7:59 / mi) +172ft 7:36 / mi
ahr:128 max:153 shoes: N2 V2 Road Gray/Orange

Warmup jog before Crossfit workout. Felt pretty good today.
10 AM

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

Warmup with mobility work.


CrossFit Games Open 17.1 : 19 mins 42 secs | Rx'd

10 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
20 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
30 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
40 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
50 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in


Puked after this one.
3 PM

Biking-Trainer (Trainer) 45:04 [1] 12.0 mi (16.0 mph)
ahr:105 max:125

Ride on the trainer while catching up on Walking Dead. Recovery ride just to get the blood flowing a little.
6 PM

Mobility/Massage/Recovery (MWOD) 45:00 [3]

Mobility WOD at the gym. Hips really needed that.

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