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Training Log Archive: shadmika

In the 7 days ending Mar 19:

activity # timemileskm+ft
  Running9 11:56:57 71.5(10:02) 115.07(6:14) 9215
  Weights4 3:08:30
  Total13 15:05:27 71.5 115.07 9215

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MoTuWeThFrSaSu

Sunday Mar 19 #

7 AM

Running (Trail) 4:24:19 intensity: (3:04:21 @1) + (16:33 @2) + (38:54 @3) + (19:15 @4) + (5:16 @5) 14.05 mi (18:49 / mi) +5900ft 13:28 / mi
ahr:116 max:190 (sick) shoes: Newton BOCO

Mellow lap of the 3 peaks in Boulder with Donnie checking out the fire from up high. Legs were shit today along with energy and lungs but great to get some miles in with Donnie.

Saturday Mar 18 #

9 AM

Running (Trail) 1:50:52 intensity: (1:31 @1) + (23:06 @2) + (46:24 @3) + (31:23 @4) + (8:28 @5) 13.12 mi (8:27 / mi) +1803ft 7:29 / mi
ahr:157 max:188 (sick) shoes: N2 V2 Road Gray/Orange

Salida Half Marathon. Ran the first half super easy trying to get the sick lungs warmed up and the coughing to stop then ran tempo effort to the end. Caught the 1st place woman with 4 miles to go and we raced it hard in, got her by about 20 seconds but man she was one tough chick.

Friday Mar 17 #

10 AM

Running (Trail) 1:11:35 intensity: (12:55 @1) + (11:43 @2) + (7:05 @3) + (33:26 @4) + (6:26 @5) 9.51 mi (7:32 / mi) +203ft 7:23 / mi
ahr:154 max:177 (sick) shoes: N2 V2 Road Gray/Orange

Easy lunch run at Davidson Mesa just to put some miles in.

Thursday Mar 16 #

6 AM

Running (Road) 48:33 intensity: (48:17 @1) + (11 @2) + (5 @3) 6.02 mi (8:04 / mi) +202ft 7:49 / mi
ahr:119 max:141 (sick) shoes: N2 V2 Road Gray/Orange

Easy morning run before work. FDA audit today so no lunch run today.
4 PM

Running (Road) 33:30 intensity: (11:33 @1) + (16:50 @2) + (4:43 @3) + (24 @4) 4.3 mi (7:47 / mi) +132ft 7:34 / mi
ahr:139 max:165 shoes: N2 V2 Road Gray/Orange

Easy post work/pre lifting jog. Legs tight but loosened up after 2 miles or so.
5 PM

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

Warmup, mobilty and drills


Hang Power Clean : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 115 lbs, 115 lbs, and 115 lbs | Rx'd


Back Squat Jump 5x5 : 1625 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd


Push Press : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 105 lbs, 105 lbs, and 105 lbs | Rx'd


Clean High Pull : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 95 lbs, 95 lbs, and 95 lbs | Rx'd

-- added some pullup work (pullups, just hanging, and negitives)

Wednesday Mar 15 #

10 AM

Running (Trail) 47:54 intensity: (24:52 @1) + (16:55 @2) + (6:01 @3) + (6 @4) 6.36 mi (7:32 / mi) +144ft 7:22 / mi
ahr:138 max:161 (sick) shoes: N2 V2 Road Gray/Orange

Had to cut short, got called back to the office for the FDA audit.

Still coughing up a lung when running.
5 PM

Running (Trail) 38:50 intensity: (38:16 @1) + (12 @2) + (17 @3) + (5 @4) 5.05 mi (7:41 / mi) +171ft 7:27 / mi
ahr:127 max:162 shoes: N2 V2 Road Gray/Orange

Easy run after work to make for the miles I missed when I got called back to work over my lunch run.
6 PM

Weights 8:30 [3]

Right after the run after work

15 pullups
45 pushups
100 situps

Tuesday Mar 14 #

10 AM

Running (Mix) 1:00:59 intensity: (6:07 @1) + (8:52 @2) + (11:16 @3) + (32:38 @4) + (2:06 @5) 8.08 mi (7:33 / mi) +491ft 7:08 / mi
ahr:158 max:180 (sick) shoes: Road N3 Black/Black

Lunch run with Bob again.

Lungs better today but still started coughing up a storm mid run a couple of times.
6 PM

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

Warmup, mobility, and drills


Hang Power Snatch : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 75 lbs, 75 lbs, and 75 lbs | Rx'd


Back Squat : 5x5 at 75% 1RM : Completed | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd


Snatch High Pull : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 75 lbs, 75 lbs, and 75 lbs | Rx'd


Bent Over Barbell Row 5-5-5-5-5 : 3125 lbs | 125 lbs, 125 lbs, 125 lbs, 125 lbs, and 125 lbs | Rx'd

Monday Mar 13 #

10 AM

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

Long warmup and mobility drills

Crossfit Open 17.3 workout- had to scale this one due to weak snatch. Made it to do 4 95lb snatches which is more than I expected out of myself.

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
3 PM

Running (Trail) 40:25 intensity: (32 @1) + (2:04 @2) + (17:59 @3) + (14:42 @4) + (5:08 @5) 5.01 mi (8:04 / mi) +169ft 7:49 / mi
ahr:161 max:178 (sick) shoes: N2 V2 Road Gray/Orange

Testing out the lung. Better than Saturday morning for sure but still beat down.

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