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Training Log Archive: shadmika

In the 7 days ending Jul 16:

activity # timemileskm+ft
  Running6 12:19:49 47.51(15:34) 76.46(9:41) 11318
  Weights3 3:00:00 1.0 1.61
  Mobility/Massage/Recovery1 30:00
  Total9 15:49:49 48.51 78.07 11318

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Saturday Jul 15 #

1 AM

Running (Trail) 6:08:50 intensity: (5:11:21 @1) + (15:33 @2) + (27:43 @3) + (12:49 @4) + (1:24 @5) 16.04 mi (23:00 / mi) +6319ft 16:45 / mi
ahr:103 max:188 shoes: Crosslight2

Pacing Donnie from Ouray to Telluride during Hardrock 100. Awesome night out there!

Friday Jul 14 #

Note
(rest day)

Running all night so nothing today.

Thursday Jul 13 #

7 AM

Running (Trail) 2:47:29 intensity: (1:50:06 @1) + (20:32 @2) + (14:09 @3) + (19:44 @4) + (2:58 @5) 7.9 mi (21:12 / mi) +3978ft 14:21 / mi
ahr:133 max:183 shoes: Crosslight2

Lap of Kendall Mountain going up the avy chute and coming down the road with Eric Lee. Steep bitch, 3800ft in 2.1 miles on the uphill.
3 PM

Running (Road) 33:04 intensity: (26:58 @1) + (2:03 @2) + (1:21 @3) + (2:42 @4) 3.01 mi (10:59 / mi) +329ft 9:57 / mi
ahr:125 max:170 shoes: N2 V2 Road Gray/Orange

An easy jog with Donald's wife around town. Just a shake out, no real effort.

Wednesday Jul 12 #

6 AM

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

Week 2/Day 3

Airdyne and mobility as a warmup

Box Squat, 12x2
50% + 30% bands
* lift every minute
(85lbs + Red double 44”)

a. Jumping Back Squats, 3x20 (you choose the weight)
(W1,W2=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1,W2=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)(8 holes)

d. Foam Roll Legs (minimum 15 minutes)

Running (Road) 42:39 intensity: (22:06 @1) + (15:55 @2) + (4:38 @3) 5.25 mi (8:07 / mi) +227ft 7:48 / mi
ahr:137 max:155 shoes: N2 V2 Road Gray/Orange

Shake out jog after weights before hitting the road to head down to Hardrock.

Tuesday Jul 11 #

6 AM

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

Week 2/Day2

Airdyne warmup and mobility

Bench Press, 1RM
* no more than 3 attempts above 90%
(145,155,160,160)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2=8)

c. Plank Hold, 3x 60 seconds

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

-- lots of mobility work after to fill out the hour
10 AM

Running (Trail) 50:04 intensity: (24:22 @1) + (15:48 @2) + (9:07 @3) + (47 @4) 6.3 mi (7:57 / mi) +136ft 7:47 / mi
ahr:139 max:165 shoes: N2 V2 Road Gray/Orange

Easy lunch run. Still suffering in the heat but seems to get a little better every day as I am starting to get used to it.
7 PM

Mobility/Massage/Recovery 30:00 [1]

Massage in a pinched nerve in my upper back. Need to watch this.

Monday Jul 10 #

6 AM

Weights (Westside) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 V2 Road Gray/Orange

Week 2/Day 1

Short jog and mobility as a warmup.

Sumo Deadlift, 1RM
* no more than 3 attempts above 90%
(225,245,255)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (W1=65lbs)
(W2=65lbs)

b. Sled Pull, 800m (add weight each week) (W1=70lbs)
(W2=75lbs)

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

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
(W1,W2=Red band)
11 AM

Running (Mix) 1:17:43 intensity: (45:52 @1) + (20:25 @2) + (9:54 @3) + (1:31 @4) + (1 @5) 9.01 mi (8:38 / mi) +329ft 8:20 / mi
ahr:136 max:173 shoes: N2 Black/Green

Easy lunch run with 6x20sec hill sprints at mile 7. Heat really got to me today. Took a couple of short breaks in the shade on the Coal Creek Trail to cooldown a little and walked a little towards the end to cooldown as well.

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