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Training Log Archive: shadmika

In the 7 days ending Aug 27:

activity # timemileskm+ft
  Hiking/Walking2 8:55:27 20.14(26:35) 32.41(16:31) 7495
  Running6 4:34:22 34.37(7:59) 55.31(4:58) 1036
  Weights4 4:20:00 1.25 2.01
  Total12 17:49:49 55.76 89.74 8531
averages - weight:172lbs

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Sunday Aug 27 #

5 AM

Hiking/Walking (Trail) 4:55:13 intensity: (4:47:30 @1) + (6:58 @2) + (45 @3) 7.89 mi (37:25 / mi) +4158ft 24:58 / mi
ahr:105 max:148 shoes: Akasha

Climb of Sunlight Peak and Windom Peak from camp at Chicago Basin. Lots of route finding needed on the upper part of the mountains so I would not cliff out so slower than I would have liked.

Hiking/Walking (Trail) 1:54:32 [1] 6.14 mi (18:39 / mi) +249ft 17:58 / mi
ahr:92 max:135 shoes: Akasha

Hike from camp at Chicago Basin back out to the train pickup to return to Durango and make the 6 hour drive home all night. Hell of a solo weekend.

Saturday Aug 26 #

11 AM

Hiking/Walking (Trail) 2:05:42 intensity: (2:05:17 @1) + (23 @2) + (2 @3) 6.11 mi (20:34 / mi) +3088ft 13:55 / mi
ahr:109 max:150 shoes: Akasha

Hike from the train drop off to Chicago Basin to setup camp

Friday Aug 25 #

5 AM

Running (Mix) 56:59 intensity: (8:39 @1) + (3:05 @2) + (11:11 @3) + (32:42 @4) + (1:22 @5) 6.8 mi (8:23 / mi) +287ft 8:03 / mi
ahr:157 max:176 shoes: N2 V2 Road Gray/Orange

Mellow early morning jog before 7am meetings. Just a shake out for the most part. More for my head than my body.

Thursday Aug 24 #

5 AM

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

Westside Week 8/ Day 4

Airdyne and mobility warmup

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(110lbs + Red double 42”)

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8=70lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8=50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8=14lbs)

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

-- added 3x1min plank w/ 30sec recoveries
-- added Crossover work
11 AM

Running (Road) 42:28 intensity: (32:48 @1) + (5:37 @2) + (4:03 @3) 5.3 mi (8:01 / mi) +199ft 7:44 / mi
ahr:131 max:160 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog. On the clock due to meetings so shorter than ideal but legs are smashed from weights yesterday anyways.

Wednesday Aug 23 #

5 AM

Running (Road) 1:00:35 intensity: (32:24 @1) + (24:46 @2) + (3:25 @3) 7.25 mi (8:21 / mi) +274ft 8:04 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Super mellow morning jog before work. Little stiff this morning just cruised to put in some miles.
9 AM

Running (Road) 11:02 intensity: (43 @1) + (3:06 @2) + (5:53 @3) + (1:20 @4) 1.3 mi (8:29 / mi) +32ft 8:18 / mi
ahr:151 max:165 shoes: N2 V2 Road Gray/Orange

Warmup before Westside Lifting.
10 AM

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

Westside Week 8/ Day 3

Mobility

Box Squat, 12x2
50% + 30% bands
* lift every minute
(115lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8=24”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs)

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

-- Added 4x1min planks with 30sec recoveries

Tuesday Aug 22 #

6 AM

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

Westside Week 8/ Day 2

Airdyne and mobility warmup

Bench Press, 1RM
* no more than 3 attempts above 90%
(165,170,175)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8=12.5lbs)

b. Reverse Flys, 3x15 (W7=20lbs) (W8=25)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8=70lbs)

d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)

-- added 4x1 min planks w/ 30sec recoveries
10 AM

Running (Road) 49:18 intensity: (22:16 @1) + (4:22 @2) + (18:11 @3) + (4:24 @4) + (5 @5) 6.7 mi (7:21 / mi) +105ft 7:15 / mi
ahr:141 max:172 shoes: N2 Black/Green

Warmup then 3x800 at 6min pace with 800 recoveries. Did this on a mile stretch of road. Going to start getting after it again.

Monday Aug 21 #

4 AM

Note
weight:172lbs

Weight check in... not great but didn't increase
5 AM

Running (Trail) 54:00 intensity: (36:58 @1) + (14:30 @2) + (2:32 @3) 7.02 mi (7:42 / mi) +139ft 7:33 / mi
ahr:131 max:150 shoes: Newton Fate 2 Red

Easy couple of laps of Davidson Mesa before work. Back to the weekly grind.
10 AM

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

Westside Week 8/ Day1

Airdyne 5 mins plus mobility

Sumo Deadlift, 1RM
* no more than 3 attempts above 90%
(255,265,270)

a. Sumo Deadlift, 3x15 (40%) (W7=125) (W8=135)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80) (W8=85)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45) (W8=55)

d. Foam Roll Legs (minimum 15 min)

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