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Training Log Archive: shadmika

In the 7 days ending Jul 30:

activity # timemileskm+ft
  Running10 8:28:18 59.42(8:33) 95.63(5:19) 4322
  Weights5 5:50:00 1.5 2.41
  Total15 14:18:18 60.92 98.04 4322
averages - weight:170.4lbs

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Sunday Jul 30 #

7 AM

Running (Trail) 1:53:17 intensity: (36:49 @1) + (28:32 @2) + (23:01 @3) + (23:06 @4) + (1:49 @5) 11.0 mi (10:18 / mi) +2516ft 8:28 / mi
ahr:143 max:178 shoes: N2 Trail Orange

Easy lap of Mount Falcon with the Denver Trail Runners. Cut it off at 11 so I hit my 60 miles on the week. Don't want to come back doing to much to soon. Feeling better week by week.

Saturday Jul 29 #

7 AM

Running (Road) 59:25 intensity: (36:09 @1) + (8:02 @2) + (4:08 @3) + (11:06 @4) 7.1 mi (8:22 / mi) +311ft 8:02 / mi
ahr:138 max:168 shoes: N2 V2 Road Gray/Orange

Easy road run before Crossfit. Legs were heavy and sluggish.
9 AM

Weights (Crossfit) 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Jogging warmup and mobility work

Run, 800 m
80 Walking Lunges

-- then --

8 rounds of:
8 Toes-to-bars
12 Box Jumps, 24 in
16 Dumbbell Snatches, 50 lbs

Holy shit... looks easy on paper but I have not worked that hard in a long time. Actually sweated out my hearing aid. Finished in 26:06, most timed out at the 30min time cap

Friday Jul 28 #

5 AM

Running (Trail) 48:59 intensity: (21:01 @1) + (11:28 @2) + (6:15 @3) + (8:49 @4) + (1:26 @5) 6.4 mi (7:39 / mi) +138ft 7:30 / mi
ahr:140 max:175 shoes: N2 V2 Road Gray/Orange

Easy morning jog before work. Awesome morning out there today.
10 AM

Running (Road) 35:07 intensity: (28:45 @1) + (5:36 @2) + (46 @3) 4.25 mi (8:16 / mi) +99ft 8:05 / mi
ahr:129 max:148 shoes: N2 Black/Green

Super mellow shake out jog for lunch just to pad the mileage a little.

Thursday Jul 27 #

5 AM

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

Week 4/Day 4

Airdyne and mobility warmup

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21)

b. Pull ups, 5x max sets (W4=33)

c. GHD Sit ups, 3x20 - be explosive (add a set each week)

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

Running (Mix) 54:49 intensity: (14:56 @1) + (13:44 @2) + (19:45 @3) + (5:51 @4) + (33 @5) 7.34 mi (7:28 / mi) +466ft 7:03 / mi
ahr:146 max:175 shoes: N2 V2 Road Gray/Orange

Miles with Bob. Great to catch up. Also it seems like my legs remembered how to move again. Funny how that works when you run with others.

Wednesday Jul 26 #

6 AM

Running (Trail) 49:56 intensity: (24:04 @1) + (19:37 @2) + (6:11 @3) + (4 @4) 6.41 mi (7:47 / mi) +137ft 7:38 / mi
ahr:137 max:161 shoes: N2 V2 Road Gray/Orange

Morning jog before work. First 2 miles were rough but loosened up nicely after that.
9 AM

Running (Road) 26:17 intensity: (6:00 @1) + (4 @2) + (2:25 @3) + (14:22 @4) + (3:26 @5) 3.01 mi (8:44 / mi) +83ft 8:31 / mi
ahr:157 max:185 shoes: N2 V2 Road Gray/Orange

Warm up before hitting the weights.
11 AM

Weights (Westside) 1:05:00 [3]

Week 4/ Day 3

Mobility work

Box Squat, 12x2
45% + 30% bands
* lift every minute
(85lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4=120lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (Fuck me)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs)

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

Tuesday Jul 25 #

5 AM

Weights (Westside) 1:05:00 [3]

Week 4/ Day 2

Airdyne and mobility warmup

Fat Bar Bench Press w/ 18# banded KBs, 1RM (loop 1x KBs on each side w/ band)
* no more than 3 attempts above 90%
(55,75,75,75) 35lb KB hanging on each side


a. DB Bench Press, 3x10 (you choose the weight)(W1=45lbs)

b. Weighted Pull up, work up to a heavy single.(W1=44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W1=100sec)

d. Banded Chin Pulls,100 reps (as few sets as possible; move fast) (Red band)

-- spent time rolling legs and lower back as well
10 AM

Running (Road) 39:43 intensity: (39:19 @1) + (10 @2) + (14 @3) 4.5 mi (8:50 / mi) +102ft 8:38 / mi
ahr:119 max:139 shoes: N2 Black/Green

Lunch slog.... everything is locked up today (lower back and legs) from the weights last night so I cut it short to be safe. Not so sure on this program anymore.

On another note: threw my name into Hurt 100 lottery again, love that race!

Monday Jul 24 #

5 AM

Note
weight:170.4lbs

Weight check in. Down 3lbs this week by cleaning up the diet a little
6 AM

Running (Mix) 43:42 intensity: (10:13 @1) + (18:43 @2) + (14:22 @3) + (24 @4) 5.0 mi (8:44 / mi) +370ft 8:10 / mi
ahr:143 max:166 shoes: N2 V2 Road Gray/Orange

Easy morning jog before work to loosen up the kinks from yesterday. Rough this morning.
10 AM

Running (Road) 37:03 intensity: (27:07 @1) + (8:59 @2) + (57 @3) 4.41 mi (8:24 / mi) +99ft 8:14 / mi
ahr:131 max:149 shoes: N2 Black/Green

Mellow lunch mileage just to pad the numbers a little. Still over heated... tired of it.
5 PM

Weights (Westside) 1:25:00 [3] 0.75 mi (1:53:20 / mi)

Week 4/ Day 1

Airdyne and mobility warmup- extra long due to being sore.

Deadlift, 1RM
* no more than 3 attempts above 90%
(255,275,285,295)

a. Weighted DB Step up, 20” (AHAP)
5x10 (W1=50lbs, then 45lbs)

b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)

c. Sled Pull, 1000m (add weight each week)(W1=70lbs)

d. Foam Roll Legs (minimum 15 minutes)

---Really smashed after this one.

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