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Training Log Archive: shadmika

In the 7 days ending Sep 17:

activity # timemileskm+ft
  Running6 5:57:06 42.37(8:26) 68.19(5:14) 2990
  Weights5 5:25:00 5.0 8.05 100
  Hiking/Walking1 5:18:36 15.01(21:14) 24.16(13:11) 4457
  Biking1 1:45:21 23.07(13.1/h) 37.13(21.1/h) 1283
  Total12 18:26:03 85.45 137.52 8830

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Sunday Sep 17 #

7 AM

Running (Trail) 1:34:51 intensity: (1:32:12 @1) + (1:36 @2) + (57 @3) + (6 @4) 10.83 mi (8:45 / mi) +1014ft 8:03 / mi
ahr:123 max:166 shoes: Akasha

Easy jog joining up with the Denver Trail Runners group. Figured since they were in my hood why not?

Biking (Mix) 1:45:21 [1] 23.07 mi (13.1 mph) +1283ft
ahr:104 max:131

Ride on the bike just to ride right after the trail run. Mix of road and trail all on the MTB.

Saturday Sep 16 #

6 AM

Hiking/Walking (Trail) 5:18:36 intensity: (4:33:17 @1) + (14:30 @2) + (21:32 @3) + (7:27 @4) + (1:50 @5) 15.01 mi (21:14 / mi) +4457ft 16:34 / mi
ahr:118 max:185 shoes: Akasha

And that is a wrap. Final 14er San Luis is in the books. Bob took in the fun with me and made the 6 hour drive each way with me. Awesome area as well. Now I need to find a new mountain project, maybe ski them all now?

Friday Sep 15 #

5 AM

Running (Road) 41:10 intensity: (6:47 @1) + (14:24 @2) + (13:59 @3) + (5:36 @4) + (24 @5) 5.21 mi (7:54 / mi) +163ft 7:40 / mi
ahr:147 max:180 shoes: Newton Fate 2 Red

Mellow morning jog. Feeling pretty good this morning but cut it short due to having to get some work done before leaving at 11am to drive down and get my last 14er tomorrow.
10 AM

Weights (Mountain Althete) 50:00 [3]

Mountain Athlete Big 24

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(95,115, 125, 140 for the rest)
Lat + Pec Stretch

8 rounds
4x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (65,75,95,115 for the rest)
roll lower back

3x1 min planks with 30 sec recoveries

Thursday Sep 14 #

5 AM

Running (Road) 53:00 [1] 6.2 mi (8:33 / mi) +221ft 8:16 / mi
ahr:117 max:129 shoes: Newton Fate 2 Red

Super mellow morning jog around work topped off with 5 strides at the end. Legs feeling yesterday. I think it is the old Pearl shoes that I wore for the Sealfit workout that did them in. Noticed a trend that joints hurt more after wearing the older Pearls, think it is time to get rid of them.
10 AM

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

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (125,145,160, then 180 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (30,30, then 35 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (65,80,100, then 125 for the rest)
pigeon stretch

3x12 GHD Back Extend

Wednesday Sep 13 #

5 AM

Running (Road) 1:00:39 intensity: (13:14 @1) + (23:24 @2) + (19:47 @3) + (4:14 @4) 7.01 mi (8:39 / mi) +1230ft 7:25 / mi
ahr:145 max:170 shoes: Newton Fate 2 Red

Moderate effort up and down the road on Flagstaff Mountain before work. Going to try and keep this going at least once a week.
10 AM

Weights (Sealfit) 1:20:00 [3] 5.0 mi (16:00 / mi) +100ft 15:42 / mi
shoes: N2 V2 Road Gray/Orange

Baseline: Pre-SOP and box breathing, ROM drills then,
3 rounds:
row 200m,
10x burpee-pull up

--mobility work

Work Capacity: 60 min. Ladder:
• 800m Run
• 10x Strict Pull up
• 20x Push up
• 30x Air Squat
*Every round add 800m to the run, 10 reps to Pull ups, 20 reps to Push up, 30 reps to Air squat.

Example: Next Round: 1 mile run, 20x Pull up, 40x Push up, 60x Air Squat…. Continue for 60 minutes.

Made it through the 2 mile run.... totals from the workout are 5 miles ran, 60 pullups, 120 pushups, and 180 air squats. Wiped out afterwards, just laid there stretching for 10 minutes when done.

Tuesday Sep 12 #

5 AM

Running (Trail) 53:07 intensity: (32:55 @1) + (8:38 @2) + (7:12 @3) + (4:22 @4) 6.61 mi (8:02 / mi) +137ft 7:53 / mi
ahr:137 max:170 shoes: Newton Fate 2 Red

Morning jog before work, started slow like always and felt better towards the end.
10 AM

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

Mountain Athlete Big 24

Airdyne and mobility

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(35,115, 125, 140 for the rest)
Lat + Pec Stretch

8 rounds
4x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (65,75,95,115 for the rest)
roll lower back

3x1 min planks with 30 sec recoveries

Monday Sep 11 #

5 AM

Running (Road) 54:19 intensity: (23:52 @1) + (28 @2) + (8:48 @3) + (20:04 @4) + (1:07 @5) 6.51 mi (8:21 / mi) +224ft 8:05 / mi
ahr:144 max:181 shoes: Newton Fate 2 Red

Easy jog before work with 8 strides thrown in at the end.
10 AM

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

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (125,145,160,180 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (30, 35 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (65,80,100, 125 for the rest)
pigeon stretch

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

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