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Training Log Archive: shadmika

In the 7 days ending Sep 3, 2017:

activity # timemileskm+ft
  Hiking/Walking2 14:20:35 25.15(34:13) 40.48(21:16) 11050
  Weights4 4:30:00 1.25 2.01
  Running5 3:44:07 27.86(8:03) 44.84(5:00) 1778
  Biking1 47:20 10.47(13.3/h) 16.85(21.4/h) 500
  Total12 23:22:02 64.73 104.17 13328

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Sunday Sep 3, 2017 #

5 AM

Hiking/Walking (Trail) 6:21:21 intensity: (6:13:37 @1) + (5:39 @2) + (2:05 @3) 10.25 mi (37:12 / mi) +5308ft 24:58 / mi
ahr:112 max:150 shoes: Akasha

Wilson Peak... took a wrong turn in the dark and climbed the wrong mountain. After figuring that out I traversed along a 2 mile spicy ridge over to the correct mountain. Such a dumbass sometimes.

Only 1 14er left (San Luis) and I am done. Most likely on the 16th

Saturday Sep 2, 2017 #

4 AM

Hiking/Walking (Trail) 7:59:14 intensity: (7:36:37 @1) + (17:13 @2) + (5:24 @3) 14.9 mi (32:10 / mi) +5742ft 23:34 / mi
ahr:119 max:157 shoes: Akasha

Climb up El Diente then traversed over to Mount Wilson. Lots of class 4/5 climbing. Not my favorite traverse but nice to get this done and off the list.

Friday Sep 1, 2017 #

5 AM

Running (Road) 52:27 intensity: (50:03 @1) + (1:31 @2) + (53 @3) 6.31 mi (8:19 / mi) +182ft 8:05 / mi
ahr:122 max:143 shoes: Newton Fate 2 Red

Mellow miles before work. Two bathroom stops which is why it was kept as a mellow run. Stomach was a mess this morning.

Thursday Aug 31, 2017 #

5 AM

Running (Road) 59:37 intensity: (6:45 @1) + (4:03 @2) + (23:34 @3) + (23:20 @4) + (1:55 @5) 7.1 mi (8:24 / mi) +1276ft 7:11 / mi
ahr:155 max:174 shoes: Newton Fate 2 Red

Morning cruise up and down Flagstaff Mountain via the road. Man I can tell I have not been running hills.
5 PM

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

Westside Week 9/ Day 4

Airdyne and mobility warmup

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(115lbs + Red double 42”)- reduce to 95 last 2 mins, felt weak today.

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8,W9=70lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8,W9=50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8,W9=14lbs)

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

--- added 3x1min with 30sec recoveries

Wednesday Aug 30, 2017 #

5 AM

Weights (Westside) 1:15:00 [3]

Westside Week 9/ Day 3

Long warmup of Airdyne and mobility

Box Squat, 12x2
55% + 30% bands
* lift every minute
(125lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8,W9=24”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8,W9=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs) (W9=30)

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

-- added 10mins of rolling out the legs at the end
10 AM

Running (Road) 51:04 intensity: (30:25 @1) + (13:46 @2) + (6:49 @3) + (4 @4) 6.3 mi (8:06 / mi) +144ft 7:56 / mi
ahr:134 max:161 shoes: N2 V2 Road Bright Green/Black

Mellow lunch jog, legs are smashed from this morning so this was a slog for sure.

Tuesday Aug 29, 2017 #

5 AM

Running (Trail) 49:51 intensity: (27:55 @1) + (20:14 @2) + (1:42 @3) 6.67 mi (7:28 / mi) +136ft 7:20 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Started out slow and built into it. Best run in a long time with the exception of the mid run bathroom break. Back to under 7mins at the end with no effort.
9 AM

Running (Mix) 11:08 intensity: (4:59 @1) + (5:45 @2) + (24 @3) 1.48 mi (7:31 / mi) +40ft 7:20 / mi
ahr:135 max:151 shoes: Newton Fate 2 Red

Warmup jog before lifting
10 AM

Weights (Westside) 1:05:00 [3] 0.5 mi (2:09:57 / mi)

Westside Week 9? Day 2

Mobility work on the upper body after warmup jog.

Push Press, 1RM
* no more than 3 attempts above 90%
(135,145,150)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8,W9=12.5lbs)

b. Reverse Flys, 3x15 (W7=20lbs) (W8,W9=25)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8,W9=70lbs)

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

-- added 4x1min planks with 30sec recoveries

Monday Aug 28, 2017 #

9 AM

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

Westside Week 9/ Day 1

Airdyne and mobility warmup

Front Squat, 1RM
* no more than 3 attempts above 90%
(135,145,150)

a. Sumo Deadlift, 3x15 (40%) (W7=125) (W8=135) (W9=140)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80) (W8,W9=85)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45) (W8=55) (W9=65)

d. Foam Roll Legs (minimum 15 min)
4 PM

Biking (Cyclocross ) 47:20 intensity: (46:31 @1) + (26 @2) + (23 @3) 10.47 mi (13.3 mph) +500ft
ahr:109 max:146

Had the CX bike totally stripped and rebuilt today so had to ride it. First ride in about 8 weeks so time to get into bike shape

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