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Training Log Archive: shadmika

In the 7 days ending Aug 6:

activity # timemileskm+ft
  Running10 7:14:36 53.53(8:07) 86.15(5:03) 2126
  Weights4 4:05:00 0.75 1.21
  Mobility/Massage/Recovery1 1:00:00
  Total15 12:19:36 54.28 87.36 2126
averages - weight:173.8lbs

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Sunday Aug 6 #

6 AM

Running (Trail) 59:11 intensity: (25:42 @1) + (28:49 @2) + (4:40 @3) 7.3 mi (8:06 / mi) +139ft 7:58 / mi
ahr:138 max:157 shoes: N2 V2 Road Gray/Orange

Easy run before driving to eastern Nebraska to pick up some guns. Drive there today, spend the night and then drive home tomorrow. Short trip.

Saturday Aug 5 #

6 AM

Running (Trail) 23:35 intensity: (57 @1) + (1:41 @2) + (12:37 @3) + (8:08 @4) + (12 @5) 2.56 mi (9:13 / mi) +320ft 8:14 / mi
ahr:157 max:172 shoes: Newton BOCO

Easy warmup before the race. Just jogging around, stomach is a mess this morning.

Running (Trail) 49:00 intensity: (1:17 @1) + (5:35 @2) + (9:04 @3) + (25:44 @4) + (7:20 @5) 5.96 mi (8:13 / mi) +844ft 7:15 / mi
ahr:162 max:178 shoes: Newton BOCO

Eldora 10k. Running in 4th or 5th most of the race until I lost the trail and a few mins trying to bush wack back to it. Knocked me back to 6th, could have ran down 5th but thought it wasn't fair since I shortened it a little with the bush wack so I jogged in right behind them. Fun morning in the mountains and first race in a while. Thinking I want to go back to the short stuff for a while.

Friday Aug 4 #

5 AM

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

Week 5/Day 4

Airdyne and mobility warmup

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(95lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21) (W5=28)

b. Pull ups, 5x max sets (W4=33) (W5=35.5)

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)

Thursday Aug 3 #

10 AM

Running (Road) 34:06 intensity: (26:34 @1) + (6:23 @2) + (1:09 @3) 4.2 mi (8:07 / mi) +92ft 7:57 / mi
ahr:131 max:146 shoes: N2 Black/Green

Super mellow lunch jog just to take a break from work and wake up a little. Super tired from Guns Roses last night, got home at 1am and up at 6am for work.
4 PM

Running (Mix) 17:03 intensity: (16:48 @1) + (7 @2) + (8 @3) 2.01 mi (8:29 / mi) +60ft 8:15 / mi
ahr:125 max:140 shoes: N2 V2 Road Gray/Orange

Easy warm jog before the weights.
5 PM

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

Week 5/ Day 3

Mobility work before lifting with some roller work

Box Squat, 12x2
50% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5=25lbs)

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

Wednesday Aug 2 #

5 AM

Running (Trail) 58:25 intensity: (14:46 @1) + (11:34 @2) + (23:46 @3) + (8:19 @4) 7.31 mi (7:59 / mi) +143ft 7:51 / mi
ahr:147 max:168 shoes: N2 V2 Road Gray/Orange

Jog over at the Mesa before work. Ran into Bob at the end and did the last mile with him. Rough start like every morning but it always gets better.
10 AM

Running (Road) 43:24 intensity: (33:49 @1) + (8:16 @2) + (1:19 @3) 5.25 mi (8:16 / mi) +153ft 8:03 / mi
ahr:130 max:159 shoes: N2 Black/Green

Easy road run over lunch. Stiff in the hips and knees.

Tuesday Aug 1 #

5 AM

Running (Trail) 56:03 intensity: (22:39 @1) + (30:29 @2) + (2:44 @3) + (11 @4) 7.3 mi (7:41 / mi) +140ft 7:32 / mi
ahr:139 max:162 shoes: N2 V2 Road Gray/Orange

Easy run before work. Actually started feeling "normal" after getting warmed up. Turning a corner maybe?
10 AM

Running (Road) 17:53 intensity: (15:41 @1) + (1:33 @2) + (39 @3) 2.2 mi (8:08 / mi) +9ft 8:06 / mi
ahr:131 max:143 shoes: N2 V2 Road Gray/Orange

Warm up jog before lifting.
11 AM

Weights (Westside) 45:00 [3]

Week 5/ Day 2

Mobility and Crossover work to get the shoulders warmed up

Shoulder Press, 1RM
* no more than 3 attempts above 90%
(115,115,120)

a. DB Bench Press, 3x10 (you choose the weight)(W4=45lbs) (W5=50lbs)

b. Weighted Pull up, work up to a heavy single.(W4,W5=44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W4=100sec) (W5=120sec)

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

5 PM

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

Massage after work to try and loosen up the hips and legs. Felt much better afterwards.

Monday Jul 31 #

4 AM

Note
weight:173.8lbs

WTF?????!!!! Up almost 4 pounds from last week and I have been eating clean and even been -500 calories a day to try and lose weight. Maybe it is from the salt in the soy sauce I had with sushi last night? Retaining water? Very frustrated right now.
5 AM

Running (Trail) 51:13 intensity: (2:06 @1) + (19:03 @2) + (7:14 @3) + (19:16 @4) + (3:34 @5) 6.42 mi (7:59 / mi) +136ft 7:49 / mi
ahr:156 max:176 shoes: N2 V2 Road Gray/Orange

Monday Mellow miles before work. First 2 miles were a little rough but loosened up after that.
10 AM

Running (Mix) 24:43 intensity: (21:05 @1) + (2:30 @2) + (1:08 @3) 3.02 mi (8:11 / mi) +90ft 7:58 / mi
ahr:129 max:147 shoes: N2 V2 Road Gray/Orange

Warmup jog before lifting at the gym. Nice and easy.
11 AM

Weights (Westside) 1:15:00 [3] 0.75 mi (1:40:00 / mi)

Week 5/ Day 1

Warmup was the 3 mile jog then did a lot of mobility to loosen up.

Overhead Squat, 1RM
* no more than 3 attempts above 90%
(85,95,95) - matched my max from a year ago twice and could have done more! pumped about that!

a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5=35lbs)

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)(W4=70lbs) (W5=75lbs)

d. Foam Roll Legs (minimum 15 minutes)

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