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Training Log Archive: shadmika

In the 7 days ending Dec 3, 2017:

activity # timemileskm+ft
  Running6 7:47:08 51.98(8:59) 83.65(5:35) 6821
  Weights7 6:45:00 1.0 1.61
  Mobility/Massage/Recovery3 1:40:00
  Hike/Walk/Ruck1 55:22 3.66(15:08) 5.89(9:24) 93
  Rowing1 7:05 1.24(5:42) 2.0(3:33)
  Total17 17:14:35 57.88 93.15 6914
averages - weight:171.5lbs

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Sunday Dec 3, 2017 #

8 AM

Running (Trail) 2:27:08 intensity: (9:14 @1) + (9:37 @2) + (47:24 @3) + (1:05:47 @4) + (15:06 @5) 14.08 mi (10:27 / mi) +4214ft 8:09 / mi
ahr:159 max:188 shoes: Akasha

Easy long run from Golden up Lookout Mt and out on Beaver Brook and back. Awesome morning. I always forget about this gem Beaver Brook, back country feel just out of town. Worked it a littler harder than I thought, crashed when I got home.

Saturday Dec 2, 2017 #

8 AM

Running (Road) 54:47 intensity: (17:51 @1) + (23 @2) + (4:54 @3) + (12:02 @4) + (19:37 @5) 6.29 mi (8:43 / mi) +243ft 8:24 / mi
ahr:156 max:185 shoes: N2 V2 Road Bright Green/Black

Easy run from Berkeley Running Comp around the lake and back before the lottery party. No joy again this year for me. Guessing it is going to be another Bighorn year because I need another qualifier for HR.

The original plan was to do an easy mountain run and the gym and not even look at the lotteries but Donnie wanted to go and hang out and I took the bait. Needed anyways, the legs still super sore and the downhill wouldn't have been a good idea for them.

Friday Dec 1, 2017 #

6 AM

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

Warmup with Airdyne, mobility and drills.

5 rounds of:
15 Deadlifts, 40% 1RM | 135 lbs
10 Toes-to-bars
5 Bar Facing Burpees

-finished 7:41, Toes-to-bar was my limiter. I struggle to link them due to swinging to much.
4 PM

Mobility/Massage/Recovery (Massage) 1:00:00 [2]

Bagged my run today, super sore in the quads and tired. It was time after 40 days straight. Went and got a massage instead. Back at it tomorrow.

Thursday Nov 30, 2017 #

4 AM

Note
weight:170lbs

Weight check in, down 3lbs. Body fat at 10.1%
5 AM

Running (Trail) 1:06:21 intensity: (28:27 @1) + (1:41 @2) + (14:00 @3) + (21:26 @4) + (47 @5) 5.22 mi (12:43 / mi) +1598ft 9:51 / mi
ahr:140 max:177 shoes: Speedgoat

Super mellow lap of Mount Sanitas before work. Mostly hiking up and jogging down just enjoying the morning.
10 AM

Weights 55:00 [3]

Warmup on Airdyne and mobility work

5x10 Back Squats @ 135lbs

Back Squats
5x @ 135lbs
5x @ 155lbs
5x @ 180lbs

Front Squats (fast tempo) 5x12 @ 75lbs

Poorman's Leg Curls 5x10 each leg

Planks 4x1min with 30sec recoveries

Calf Raises
3 Rounds
20sec raises
10sec hold up
20sec raises
10sec hold up
30sec recovery
1 PM

Hike/Walk/Ruck (Road) 55:22 [1] 3.66 mi (15:08 / mi) +93ft 14:46 / mi
ahr:81 max:93

Afternoon walk to take a break from work and to loosen up the legs a little. So nice out today.

Wednesday Nov 29, 2017 #

6 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup of Airdyne, mobilily, jogging, and drills

Run, 400 m
15 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
12 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
9 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs

---if you put the bar down then a penalty run of 200m must be done. No penalty runs for me. Finished in 8:03

Cashout-- 200ft alligator walk
10 AM

Running (Trail) 1:10:23 intensity: (51:49 @1) + (13:52 @2) + (4:06 @3) + (36 @4) 9.36 mi (7:31 / mi) +205ft 7:22 / mi
ahr:133 max:169 shoes: Newton Fate 2 Red2

Small progression run picking up the pace a little towards the end. Pretty tired today. No CF tomorrow but may do some strength work at night.
5 PM

Weights 50:00 [3]

Mobility warmup

Bench Press 5x10 @ 95lbs

Bench Press
5x @115lbs
5x @ 130lbs
5x @ 145lbs (could have gone heavier but following the program)

Single arm dumbbell bench press
5x10 (each arm) @ 35lbs

Dumbbell Rows
5x10 @ 52.5lbs (heaviest dumbbell I have at home)

Situps
3x20

Strict Pull-ups
8x5
7 PM

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

Romwod focusing on hips, glutes, groin, lower back, hamstrings, Shoulders, upper back, and chest.

Tuesday Nov 28, 2017 #

6 AM

Rowing 7:05 intensity: (1:39 @1) + (46 @2) + (4:00 @3) + (40 @4) 2.0 km (3:33 / km)
ahr:144 max:169

2K Row at Crossfit today for time.... fuck that hurt!

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

Warmup on Airdyne, roller, mobility.... super tight in the legs from deadlifts yesterday so extra work there.

2K Row for time--- 7:05 (fuck me)

AMReps in 5 mins:
Sandbag Bear Complex, 75 lbs -- (17 reps done)

Pretty fun morning at the gym while it is raining outside.
10 AM

Running (Mix) 1:07:25 intensity: (28:21 @1) + (11:22 @2) + (12:49 @3) + (14:09 @4) + (44 @5) 9.01 mi (7:29 / mi) +426ft 7:10 / mi
ahr:143 max:186 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog with some pickups in effort spread throughout the run. Hard to get going on this but once moving I was fine.
5 PM

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

ROMWOD routine for your shoulders, chest, upper back, spine, lower back, hamstrings, groin, glutes, and hips

Monday Nov 27, 2017 #

Note
weight:173lbs

Weight check in, down 1/2 pound. Didn’t gain with holiday so happy about that
6 AM

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

Warmup of Airdyne, mobility, drills, ect..

3 rounds of:
10 Power Snatches, 50% 1RM | 85 lbs
20 Box Jump Overs, 24 in
30 Wall Balls, 20 lbs

Finished in 10:26, snatch was more than 50% of my max
10 AM

Running (Trail) 1:01:04 intensity: (57:47 @1) + (1:57 @2) + (1:20 @3) 8.02 mi (7:37 / mi) +135ft 7:30 / mi
ahr:128 max:140 shoes: Newton Fate 2 Red2

Easy lunch jog over at Davidson Mesa just getting in some miles. Super warm out, no shirt at the end of Nov!
5 PM

Weights 50:00 [3]

In the garage

Warm up: Jump rope 3 mins, mobility , roller and drills

5x10 Light Deadlifts (135, 135, 155, 165, 175)

Deadlifts
5x @ 195lbs
5x @ 225lbs
6x @ 255lbs (max set, could have done more but don't want to be sore)

Good Mornings
5x12 @ 45lbs

Hanging Leg Raises
5x15

Calf Raises 3 rounds
20secs raises
10secs hold up
20secs raises
10secs hold up
30sec recovery

Planks
4x1min with 30 sec recoveries

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