Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shadmika

In the 7 days ending Aug 13:

activity # timemileskm+ft
  Hiking/Walking2 5:48:57 18.97(18:24) 30.53(11:26) 4470
  Running7 4:27:38 33.42(8:00) 53.78(4:59) 1489
  Weights4 4:10:00 0.75 1.21
  Total13 14:26:35 53.14 85.52 5959

«»
3:12
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 13 #

7 AM

Hiking/Walking (Trail) 3:12:01 intensity: (3:06:27 @1) + (2:03 @2) + (2:50 @3) + (41 @4) 10.67 mi (18:00 / mi) +2593ft 14:38 / mi
ahr:110 max:166 shoes: N2 V2 Road Gray/Orange

Hike on the flanks of Mount Massive from the Fish Hatchery with Clyde to go over the plan for his 100 run next weekend. Fun morning hike going up where no one else ever goes.

Saturday Aug 12 #

10 AM

Hiking/Walking (Trail) 2:36:56 intensity: (2:35:22 @1) + (58 @2) + (36 @3) 8.3 mi (18:54 / mi) +1877ft 15:34 / mi
ahr:104 max:159 shoes: N2 V2 Road Gray/Orange

Hiking on the Powerlines cheering on riders and picking up trash after doing traffic control at the race start. Had a full yard trash bag full by the time I was done. Fun morning!

Friday Aug 11 #

5 AM

Running (Trail) 56:40 intensity: (10:38 @1) + (3:37 @2) + (7:54 @3) + (28:24 @4) + (6:07 @5) 7.3 mi (7:46 / mi) +347ft 7:26 / mi
ahr:157 max:184 shoes: Newton Fate 2 Red

Morning run before work. Picked it up a little towards the end and felt good. Promising. Starting to think that I need a de-load week from all the weights but I have been really enjoying it.
9 AM

Running (Mix) 16:18 intensity: (2:39 @1) + (3:07 @2) + (2:28 @3) + (6:19 @4) + (1:45 @5) 2.01 mi (8:07 / mi) +58ft 7:54 / mi
ahr:154 max:179 shoes: Newton Fate 2 Red

Warmup jog before Westside lifting.
11 AM

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

Week 6/ Day 4

Mobility and warmup

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(105lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21) (W5=28) (W6=17)

b. Pull ups, 5x max sets (W4=33) (W5=35.5) (W6=35)

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)

--- Pushups were weak today, drop off of over 10 reps. The banded bench fried me more today than in the past, used more tension.

Thursday Aug 10 #

6 AM

Running (Trail) 37:50 intensity: (7:48 @1) + (9:11 @2) + (2:09 @3) + (15:12 @4) + (3:30 @5) 4.5 mi (8:24 / mi) +260ft 7:58 / mi
ahr:152 max:180 shoes: Newton Fate 2 Red

Shake out jog before work, over slept this morning so shorter than planned. Also tried out the new Newtons I picked up in Boulder. Interesting shoe, need to do more miles before I can determine. Still looking for a replacement road shoe for my Pearls.
9 AM

Running (Road) 23:48 intensity: (12:42 @1) + (9:33 @2) + (1:33 @3) 3.01 mi (7:54 / mi) +90ft 7:41 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Warmup jog before lifting.
10 AM

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

Week 6/ Day 3

Mobility work for 10-15 mins

Box Squat, 12x2
55% + 30% bands
* lift every minute
(105lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs) (W6=125lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)
(W6=reduced to 30lbs)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5,W6=25lbs)

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


Wednesday Aug 9 #

5 AM

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

Week 6/ Day 2

Warmup on Airdyne and mobility work

Bench Press, 1RM
* no more than 3 attempts above 90%
(155,165,170)

a. DB Bench Press, 3x10 (you choose the weight)(W4=45lbs) (W5,W6=50lbs)

b. Weighted Pull up, work up to a heavy single.(W4,W5,W6 =44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W4=100sec) (W5=120sec) (W6=140sec)

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

-- 4x1 min planks with 30 recoveries

10 AM

Running (Mix) 1:01:04 intensity: (40:42 @1) + (17:58 @2) + (2:24 @3) 8.05 mi (7:35 / mi) +534ft 7:08 / mi
ahr:133 max:160 shoes: N2 V2 Road Gray/Orange

Lunch run with Bob talking about burros, racing, and the other normal stuff. Much needed chat time.

Pulled the plug on the Honey Stinger races this weekend based on how things have been going. Don't need to dig in deeper and did not want to spend the $ on the hotel. Might head to Leadville instead and volunteer at the bike race.

Tuesday Aug 8 #

5 AM

Running (Road) 57:22 intensity: (26:40 @1) + (15:05 @2) + (14:39 @3) + (58 @4) 6.75 mi (8:30 / mi) +166ft 8:18 / mi
ahr:140 max:164 shoes: N2 V2 Road Gray/Orange

Easy jog before work. Slow and sluggish. One would think after a day off it would not be sluggish but that never seems to be the case. Think it is more of a morning thing.
10 AM

Running (Road) 14:36 intensity: (13:53 @1) + (43 @2) 1.8 mi (8:07 / mi) +34ft 7:58 / mi
ahr:129 max:141 shoes: N2 V2 Road Gray/Orange

Warmup jog before lifting.
11 AM

Weights (Westside) 1:10:00 [3] 0.75 mi (1:33:20 / mi)

Week 6/ Day 1

Mobility after warmup jog

Back Squat, 1RM
* no more than 3 attempts above 90% (175,185,190)

a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5,W6=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) (W6=80lbs)

d. Foam Roll Legs (minimum 15 minutes)

Monday Aug 7 #

6 PM

Note
(rest day)

Spent all day driving home and raining when I got home in the late afternoon. Decided on on a rest day based on that.

« Earlier | Later »