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Training Log Archive: shadmika

In the 7 days ending Jul 9:

activity # timemileskm+ft
  Running7 7:20:57 46.75(9:26) 75.24(5:52) 3245
  Weights7 6:15:00 1.75 2.82
  Mobility/Massage/Recovery1 1:30:00
  Total15 15:05:57 48.5 78.05 3245

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Sunday Jul 9 #

9 AM

Running (Trail) 1:51:41 intensity: (1:50:35 @1) + (38 @2) + (26 @3) + (2 @4) 7.17 mi (15:35 / mi) +1809ft 12:34 / mi
ahr:104 max:162 shoes: N2 Trail Orange

Super easy miles up in Leadville with Clyde, Anita, and Candi. Going at their pace just enjoying the morning. Hardly any effort but little smashed from yesterday anyways.

Saturday Jul 8 #

6 AM

Running (Road) 47:39 intensity: (20:54 @1) + (17:36 @2) + (8:45 @3) + (24 @4) 6.01 mi (7:56 / mi) +180ft 7:43 / mi
ahr:139 max:167 shoes: N2 V2 Road Gray/Orange

Easy Jog before Westside and Crossfit. Just plugging along.
8 AM

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

Week 1/Day 4

Mobility work

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(65lbs + Red double 42”)

a. Banded Pull ups, 5x5 (Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)


9 AM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Warmup and mobility work along with drills


Chipper: Wall Balls, Pull-ups, Box Jumps and Burpees

100 Wall Balls, 20 lbs
100 Pull-ups
100 Box Jumps, 24 in
100 Burpees

Split the work with a partner, did with Dustin in 20mins and 52sec

Friday Jul 7 #

6 AM

Running (Road) 49:42 intensity: (39:10 @1) + (8:36 @2) + (1:54 @3) + (2 @4) 5.25 mi (9:28 / mi) +209ft 9:07 / mi
ahr:126 max:162 shoes: N2 V2 Road Gray/Orange

Easy run before work. Frustrating because things were starting to feel normal when stomach issues arose and I had to walk it in so not to shit myself. Downside of running around work early, no bathrooms or trees to jump into.
10 AM

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

Week 1/Day 3

Airdyne and mobility work


Box Squat, 12x2
45% + 30% bands
* lift every minute
(75lbs + Red double 44”)


a. Jumping Back Squats, 3x20 (you choose the weight)
(W1=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)

d. Foam Roll Legs (minimum 15 minutes)

Thursday Jul 6 #

6 AM

Running (Trail) 53:46 intensity: (10:32 @1) + (2:20 @2) + (20:37 @3) + (17:43 @4) + (2:34 @5) 6.31 mi (8:31 / mi) +133ft 8:21 / mi
ahr:154 max:178 shoes: N2 V2 Road Gray/Orange

Mellow morning miles before work and eating. Always sluggish in the am like this but nice to beat the heat for some miles.
11 AM

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

Week 1/Day 2

Warmup on Airdyne and shoulder mobility work

Shoulder Press, 1RM
* no more than 3 attempts above 90%
(95,105,110,115)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)

c. Plank Hold, 3x 60 seconds

d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)

Wednesday Jul 5 #

9 AM

Running (Road) 47:16 intensity: (17:52 @1) + (12:26 @2) + (12:46 @3) + (4:12 @4) 6.0 mi (7:53 / mi) +278ft 7:33 / mi
ahr:142 max:166 shoes: N2 Black/Green

Easy jog before lifting with Fartlek work thrown in at 8x30secs. Hopefully the turn over comes back soon.
11 AM

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

Week 1/Day 1

Mobility work to loosen up

Back Squat, 1RM
* no more than 3 attempts above 90% (135,155,165,165)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (65lbs)

b. Sled Pull, 800m (add weight each week) (70lbs)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)

Legs are SMASHED now from the past few days......



7 PM

Mobility/Massage/Recovery 1:30:00 [3]

Cousin worked me over to get in some practice for her massage school. Nice to save $ and have someone in the house to work on my problem areas.

Tuesday Jul 4 #

8 AM

Running (Mix) 1:07:15 intensity: (41:28 @1) + (16:10 @2) + (8:40 @3) + (55 @4) + (2 @5) 8.0 mi (8:24 / mi) +358ft 8:04 / mi
ahr:135 max:173 shoes: N2 V2 Road Gray/Orange

Easy miles before crossfit. Legs felt like shit.
10 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup and mobility work

35:00 AMRAP:
17 Dumbbell Snatches, 55 lbs
76 Air Squats
Run with Dumbbell, 55 lbs, 241 m

Made it through 5 rounds and most of the 6th. Killer workout in the heat.

Monday Jul 3 #

10 AM

Running (Mix) 1:03:38 intensity: (24:22 @1) + (30:52 @2) + (7:54 @3) + (30 @4) 8.01 mi (7:57 / mi) +278ft 7:41 / mi
ahr:140 max:169 shoes: N2 Black/Green

Easy lunch jog over at Davidson Mesa while the oil was getting changed in the truck. Very very sluggish today.
5 PM

Weights 15:00 [3]

Jump rope as a warmup

then just a bunch of unorganized squatting just to get used to the motion again. Going to be starting a program shortly.

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