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Training Log Archive: shadmika

In the 7 days ending Nov 12, 2017:

activity # timemileskm+ft
  Running8 7:41:05 54.33(8:29) 87.44(5:16) 5753
  Weights5 5:01:00 1.5 2.41
  Mobility/Massage/Recovery5 2:21:00
  Total18 15:03:05 55.83 89.85 5753

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Sunday Nov 12, 2017 #

8 AM

Running (Trail) 1:46:09 intensity: (28:35 @1) + (30:21 @2) + (23:05 @3) + (13:31 @4) + (10:37 @5) 12.16 mi (8:44 / mi) +2086ft 7:31 / mi
ahr:147 max:183 shoes: Speedgoat

Easy long run with the Denver Trail Runners. Did not take off the front like I normally do but stayed with the front group instead. They only did 9.6miles and I added on to get 12 by going back up the fire road. Great morning out there.

Saturday Nov 11, 2017 #

6 AM

Running (Trail) 1:15:13 intensity: (26:23 @1) + (5:09 @2) + (24:17 @3) + (19:02 @4) + (22 @5) 6.4 mi (11:45 / mi) +2044ft 9:01 / mi
ahr:143 max:174 shoes: Speedgoat

Super mellow morning lap of Mt Santias before driving to Fort Collins to watch and coach Rebecca for her first CX race at Cross of the North.

God damn it, it gave me the itch to start racing cross again..... took about 100 photos for her running all over the course. Prob got in another 2 miles doing so.

Friday Nov 10, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Airdyne, mobility and drills warmup. Extra long mobility work today.

Complete as many rounds as possible in 20 mins of:
10 Zercher Reverse Lunges, 65/45 lbs
10 Power Clean (Fat Bar)s, 65/45 lbs
20 Stick Jumps
Row, 200 m

Partner WOD, one person does a round while the other recovers. JC and I did 11 rounds plus 14 reps.
10 AM

Running (Trail) 52:27 intensity: (47:32 @1) + (2:28 @2) + (2:27 @3) 7.07 mi (7:25 / mi) +116ft 7:18 / mi
ahr:130 max:147 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa again, The Bob jumped in for 5 miles of this. Happy for some warmer weather for a change.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on shoulders, upper back, lower back, abs, hamstrings, knees, ankles, and quads.

Thursday Nov 9, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup on Airdyne, roller, mobility and lots of snatch drills.

3 rounds of:
7 Burpee Chest-to-bar Pull-ups
50 Air Squats
10 Hang Power Snatches, 50% 1RM | 75 lbs

-- finished in 7:35.

cashout--- 200ft alligator walk
11 AM

Running (Trail) 45:41 [1] 6.06 mi (7:32 / mi) +296ft 7:12 / mi
ahr:117 max:133 shoes: Newton Fate 2 Red

Easy lunch jog with Neeraj. Great to catch up with him for it has been a few months. Little speed work within the last mile because I really needed to hit the head.
5 PM

Mobility/Massage/Recovery (ROMWOD) 52:00 [2]

ROMWOD-- every Thursday is a routine that is twice as long as the others. Holding poses up to 5 minutes at a time. Can be intense at times.

Wednesday Nov 8, 2017 #

5 AM

Running (Road) 43:23 intensity: (24:21 @1) + (13:58 @2) + (5:04 @3) 5.1 mi (8:30 / mi) +737ft 7:29 / mi
ahr:133 max:158 shoes: Newton Fate 2 Red

Jog on the road up to NCAR in Boulder and back before work. Thinking this was a way to get in a little vertical without the snowy trails but it was an ice skating ring the whole way due to the melt freezing. So slow going so not to fall which was fine.
10 AM

Running (Road) 39:00 intensity: (31:19 @1) + (4:34 @2) + (1:26 @3) + (1:27 @4) + (14 @5) 5.11 mi (7:38 / mi) +182ft 7:23 / mi
ahr:129 max:172 shoes: Newton Fate 2 Red

Quick easy jog around work as I could fit it in. Tired on this one, think from the 3am wakeups the past 3 days since the time change.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [2]

ROMWOD focusing shoulders, hips, glutes, hamstrings, spine, lower back, and groin.

Added some pass throughs at the end.

Tuesday Nov 7, 2017 #

5 AM

Running (Road) 49:51 intensity: (49:04 @1) + (19 @2) + (28 @3) 6.02 mi (8:17 / mi) +155ft 8:05 / mi
ahr:117 max:158 shoes: Newton Fate 2 Red

Super mellow early morning jog on icy roads. Took a super easy so not to take a fall. Should have wore wool socks. LOL
10 AM

Weights 46:00 [3]

Just spending a little time doing body weight stuff.

1200m row to warmup
Mobility and Crossover to warm up the shoulders.

Death by Pullups
Minute 1 = 1 pullup
minute 2= 2 pullups
ect until you can not do the reps in that min.
-- Made it to 10 which is 55 total pullups.


Death by Pushups
Minute 1 = 1 pushup
minute 2= 2 pushups
ect until you can not do the reps in that min.
-- Made it to 18 which is 171 total pushups.

5 PM

Mobility/Massage/Recovery (ROMWOD) 24:00 [3]

ROMWOD focusing achilles, ankles, calves, knees, quads, shoulders, upper back, lower back, hamstrings, and hips.

did 30 pass throughs afterwards.

Monday Nov 6, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3] 1.5 mi (46:40 / mi)
shoes: Newton Fate 2 Red

Warmup on Airdyne, mobility, and drills.

5 rounds for time of:
Run, 400 m
30 Box Jumps, 24 in
30 Wall Balls, 20 lbs

Finished in 22:10... holy shit balls this was a burner.

Mobility work afterwards as well.
10 AM

Running (Trail) 49:21 intensity: (30:06 @1) + (3:00 @2) + (2:11 @3) + (11:23 @4) + (2:41 @5) 6.41 mi (7:42 / mi) +137ft 7:33 / mi
ahr:139 max:182 shoes: Newton Fate 2 Red

Easy couple of laps of Davidson Mesa over lunch. Legs are smashed from this morning and that is fine by me. It was a killer workout. More of a recovery run than anything today.
5 PM

Weights 45:00 [3]

Kick off of the Starting Strength program

Jump rope and mobility as the warmup

Back Squat
5 warmup sets building weight
3x5 @ 185lbs

Press
5 warmup sets building weight
3x5 @ 105lbs

Deadlift
5 warmup sets building weight
1x5 @ 250lbs

--- started this first one a little light just to see, plus wiped out from the day as well.
6 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD daily routine. Focus spine, hips, glutes, groin, and lower back.

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