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Training Log Archive: shadmika

In the 7 days ending Mar 12:

activity # timemileskm+ft
  Running6 5:04:46 39.18(7:47) 63.06(4:50) 1143
  Weights3 3:10:00
  Biking-Trainer2 1:30:52 24.0(15.8/h) 38.62(25.5/h)
  AT Ski1 1:13:51 3.87(19:05) 6.23(11:51) 2046
  Biking1 1:12:20 16.05(13.3/h) 25.83(21.4/h) 817
  Mobility/Massage/Recovery1 55:00
  Total14 13:06:49 83.1 133.74 4006
averages - weight:167lbs

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MoTuWeThFrSaSu

Sunday Mar 12 #

6 PM

Note
(sick) (rest day)

Did not leave the couch all day yesterday or today. On the bright side I read 1 1/2 books and caught up on all my shows. Sign.

Saturday Mar 11 #

7 AM

Note
(sick)

Massive head cold is developing. Damn it.
9 AM

Running (Road) 25:52 intensity: (1:31 @1) + (11:58 @2) + (11:19 @3) + (1:04 @4) 3.2 mi (8:05 / mi) +60ft 7:57 / mi
ahr:148 max:169 shoes: Road N3 Black/Black

Threw in the towel and called it. Could not breath without coughing hard. Guess it is a weekend off. ;o(

Friday Mar 10 #

4 AM

Note
weight:167lbs

Getting a little heavy, between all the lifting and how I have been eating it does not surprise me.
5 AM

Biking-Trainer (Trainer) 45:43 [1] 12.0 mi (15.7 mph)
ahr:97 max:111

Recovery ride on the trainer before breakfast and work. Fasted ride.

Thursday Mar 9 #

6 AM

AT Ski 1:13:51 intensity: (1:13:46 @1) + (5 @2) 3.87 mi (19:05 / mi) +2046ft 12:43 / mi
ahr:95 max:139

2 laps at Eldora before work. Snow is getting hard and icy which makes it very challenging when climbing through the trees.
11 AM

Running (Mix) 1:04:46 intensity: (39:31 @1) + (10:48 @2) + (9:51 @3) + (4:22 @4) + (14 @5) 8.0 mi (8:06 / mi) +313ft 7:48 / mi
ahr:136 max:176 shoes: Road N3 Black/Black

Easy lunch run on the schedule but the body required it to be easy as well. Pretty shot today but at least I got a jog with no shirt, god damn nice out there.

Wednesday Mar 8 #

10 AM

Running (Trail) 1:17:03 intensity: (9:52 @1) + (13:00 @2) + (6:33 @3) + (41:19 @4) + (6:19 @5) 9.9 mi (7:47 / mi) +435ft 7:28 / mi
ahr:157 max:181 shoes: N2 Black/Green

Easy lunch run with Bob. Did not feel easy, we were both rough around the edges today. Me from all the weights and him from the mileage. Talking up coming mountain trip in June the whole time, can't wait!
4 PM

Biking (Road) 1:12:20 intensity: (1:09:06 @1) + (2:40 @2) + (30 @3) + (4 @4) 16.05 mi (13.3 mph) +817ft
ahr:120 max:161

FUCK YOU WIND! When I started the there was no wind but by the time I was pushing out to HWY 93 it is blowing hard. At least the ride home was fun.

Tuesday Mar 7 #

4 AM

Note

Decided to bail on driving up to ski before work, between the wind and the 1 hour of driving each way I was not in the mood this morning so going to early crossfit instead.
5 AM

Weights (Crossfit) 1:10:00 [3]

Long warmup and mobility work

4x 4:00 AMRAP:
10 Power Cleans, 50% 1RM | 95 lbs
20 Push-ups
Resting 2 mins between each AMRAP.

5 neg pullups (10secs each)
Shoulder mobility work

Arms are shot after this workout. Ended up doing 180 pushups in this workout.
10 AM

Running (Trail) 1:06:21 intensity: (11:33 @1) + (12:43 @2) + (40:48 @3) + (1:17 @4) 9.32 mi (7:07 / mi) +140ft 7:01 / mi
ahr:148 max:168 shoes: N2 Black/Green

3 mile warmup
3x1 mile at 10k pace w/ 2min recoveries
3 mile cooldown

Super windy so the pace was not there but the effort was.
6 PM

Weights (Olympic Weight Class) 1:10:00 [3]

Warmup with mobility and drills

Hang Power Snatch 4x5
75, 85, 75, 75

Back squat 5x5
135, 145, 155, 155, 155

Snatch High Pull 3x5
75, 75, 75

Bent Over Rows 5x5
95, 105, 115, 115, 115

Monday Mar 6 #

6 AM

Running (Trail) 53:23 [1] 6.63 mi (8:03 / mi) +143ft 7:53 / mi
ahr:120 max:134 shoes: N2 Black/Green

Mellow jog before work on a super windy morning. Half of it was into the wind and half the wind was at my back.
9 AM

Running (Road) 17:21 intensity: (40 @1) + (7:00 @2) + (4:06 @3) + (3:40 @4) + (1:55 @5) 2.13 mi (8:09 / mi) +52ft 7:58 / mi
ahr:153 max:175 shoes: N2 Black/Green

warmup jog before crossfit, yep still windy as hell out there.
10 AM

Weights (Crossfit) 50:00 [3]

Warmup and drills

Crossfit Games 17.2

As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs

Timed out at the bar muscle ups, could not get one. Maybe that needs to be my new goal, of course the shoulder injury did not like this workout one bit.
3 PM

Biking-Trainer (Trainer) 45:09 [1] 12.0 mi (15.9 mph)
ahr:95 max:117

Recovery ride on the spin bike after work.
6 PM

Mobility/Massage/Recovery (MWod) 55:00 [1]

Mobility WOD and roller time at the gym

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