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Training Log Archive: shadmika

In the 7 days ending Sep 10, 2017:

activity # timemileskm+ft
  Weights4 4:25:00 6.5 10.46 100
  Running5 3:27:18 24.45(8:29) 39.35(5:16) 2270
  Biking1 2:20:44 27.05(11.5/h) 43.53(18.6/h) 1738
  Mobility/Massage/Recovery1 1:00:00
  Hiking/Walking1 16:05 1.01(15:56) 1.63(9:54) 13
  Total11 11:29:07 59.01 94.97 4121

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Sunday Sep 10, 2017 #

7 AM

Biking (Mix) 1:34:25 intensity: (1:33:49 @1) + (31 @2) + (5 @3) 19.39 mi (12.3 mph) +1449ft
ahr:113 max:151

Warmup tooling around before the CX race. This is going to hurt.....

Biking (CX) 46:19 intensity: (5:14 @1) + (22 @2) + (25:05 @3) + (15:37 @4) + (1 @5) 7.66 mi (9.9 mph) +289ft
ahr:155 max:171

Most likely my worst race since my first race 2 years ago. Like a fish out of water. Started 3rd row and ended in the back of the middle of the pack. After the 2nd lap I had nothing left. Hopefully nothing but uphill from here.

Saturday Sep 9, 2017 #

9 AM

Running race (Trail) 57:36 intensity: (6:18 @1) + (7:09 @2) + (15:38 @3) + (20:11 @4) + (8:20 @5) 6.19 mi (9:18 / mi) +1854ft 7:15 / mi
ahr:157 max:184 shoes: Newton BOCO

SufferBetter Trail 10k race. Killer run up in Evergreen on private land. Not really a trail, mostly just running through meadows and up peaks through the grass. So killer! Ran between 1st and 3rd ending in 3rd place.

Friday Sep 8, 2017 #

5 AM

Running (Trail) 39:24 intensity: (38:01 @1) + (54 @2) + (29 @3) 4.67 mi (8:26 / mi) +100ft 8:16 / mi
ahr:125 max:142 shoes: Newton Fate 2 Red

Easy morning jog before work, cut it short due to still feeling like shit from being sick yesterday.

Hiking/Walking (Trail) 16:05 [1] 1.01 mi (15:56 / mi) +13ft 15:44 / mi
ahr:79 max:111 shoes: Newton Fate 2 Red

Walk just to walk after the morning jog.
10 AM

Running (Mix) 9:24 intensity: (8:05 @1) + (41 @2) + (38 @3) 1.11 mi (8:28 / mi) +26ft 8:17 / mi
ahr:126 max:142 shoes: N2 V2 Road Gray/Orange

Warmup jog before Mountain Athlete workout
11 AM

Weights (Mountain Althete) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 V2 Road Gray/Orange

Mountain Athlete Big 24 day 3

Mobility after warmup jog.

Warmup:
3 Rounds
5x walking lunges
5x hand release pushups
5x chinups
4x 40ft shuttle sprints

10 Rounds
30secs of 40ft shuttle sprints
30secs of recovery

10 minute grind
5x kneeling plate half moon 25lbs
5x russian twist 25lbs
30sec plank

3x15 GHD situps

Roll out legs and back on the roller for 15 minutes

Thursday Sep 7, 2017 #

6 PM

Note
(sick) (rest day)

Ended up taking the day off due to just feeling off all day. Most likely a good thing for about 7pm after dinner I started puking my brains out all evening. Will be a while until I can eat mexican food again.

Wednesday Sep 6, 2017 #

5 AM

Weights (Mountain Althete) 1:10:00 [3]

Big 24 test day 2

Airdyne and mobility warmup

Warmup:
3 Rounds
8x Bench Press @95lbs
5x Pull Ups
8x Dumbell Push Press @ 25lbs
5x shoulder dislocate

8 Rounds
3x Bench Press increasing each round until hard but doable
(topped out at 150lbs)
Pec/Lat Stretch

1 Rounds
Max Pull ups (9 total)

9 Rounds
2x Push Press increasing each round until hard but doable (topped out 125lbs)
Foam Roll low back

3x1 min planks with 30sec recoveries

3x15 situps
11 AM

Running (Road) 49:16 intensity: (3:41 @1) + (4:59 @2) + (7:50 @3) + (17:28 @4) + (15:18 @5) 6.03 mi (8:10 / mi) +152ft 7:59 / mi
ahr:161 max:181 shoes: N2 V2 Road Bright Green/Black

Easy road miles over lunch. Legs are sore from yesterday's lift session for sure.

Tuesday Sep 5, 2017 #

5 AM

Running (Trail) 51:38 intensity: (49:18 @1) + (48 @2) + (27 @3) + (1:05 @4) 6.45 mi (8:00 / mi) +138ft 7:51 / mi
ahr:127 max:167 shoes: Newton Fate 2 Red

Easy jog before work. Did not even look at my watch just kept at an easy effort.
10 AM

Weights (Mountain Althete) 1:05:00 [3]

Big 24 test day 1

Airdyne and mobility warmup

Warmup:
4 Rounds
8x Back Squat @95lbs
8x Push Ups
8x Situps
Instep Stretch

8 Rounds
3x Back Squat increasing each round until hard but doable
(topped out at 190lbs)

8 Rounds
3x Dumbell Walking Lunges (each leg) increasing each round until hard but doable (topped out 50lbs in each hand)

9 Rounds
2x Hang Squat Cleans increasing each round until hard but doable (topped out 135lbs, failed on rep 2 at 140lbs)

3x1 min planks with 30sec recoveries
4 PM

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

Massage to work out the kinks in my lower back and calves

Monday Sep 4, 2017 #

10 AM

Weights (Crossfit) 1:10:00 [3] 5.5 mi (12:44 / mi) +100ft 12:31 / mi
shoes: Newton Fate 2 Red

Warmup with mobility work.

Run, 400 m
20 Burpees
Run, 400 m
19 Burpees
Run, 400 m
18 Burpees
Run, 400 m
17 Burpees
Run, 400 m
16 Burpees
Run, 400 m
15 Burpees
Run, 400 m
14 Burpees
Run, 400 m
13 Burpees
Run, 400 m
12 Burpees
Run, 400 m
11 Burpees
Run, 400 m
10 Burpees
Run, 400 m
9 Burpees
Run, 400 m
8 Burpees
Run, 400 m
7 Burpees
Run, 400 m
6 Burpees
Run, 400 m
5 Burpees
Run, 400 m
4 Burpees
Run, 400 m
3 Burpees
Run, 400 m
2 Burpees
Run, 400 m
1 Burpee

Holy sweat balls... finished in 47:41. That wiped me out the rest of the day. 210 burpees and over 5 miles of hard running.

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