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Training Log Archive: shadmika

In the 7 days ending Dec 10, 2017:

activity # timemileskm+ft
  Running7 10:21:34 67.91(9:09) 109.29(5:41) 8006
  Weights8 8:24:00
  Mobility/Massage/Recovery5 1:59:00
  Total20 20:44:34 67.91 109.29 8006
averages - weight:170.1lbs

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Sunday Dec 10, 2017 #

7 AM

Running (Trail) 2:00:24 intensity: (30:42 @1) + (11:57 @2) + (38:54 @3) + (32:43 @4) + (6:08 @5) 10.29 mi (11:42 / mi) +3022ft 9:09 / mi
ahr:149 max:181 shoes: Speedgoat

2 easy laps of Mount Santias. The plan was to do 3 laps but after 2 Debra called and wanted to know if I wanted to join her for an easy 4-5 miles. Why not, even though I knew it would be super easy but that was ok

Running (Trail) 1:23:40 intensity: (57:09 @1) + (7:19 @2) + (14:34 @3) + (4:29 @4) + (9 @5) 4.84 mi (17:17 / mi) +1647ft 13:04 / mi
ahr:123 max:173 shoes: Speedgoat

Super easy miles with Debra from her house up Flagstaff Mountain. Basically just hiking up and slow jogging down which was fine. I am pretty tired from the week so this prob did me more good than running solo and put myself into more of a hole. Great weather and day out there today!
7 PM

Mobility/Massage/Recovery (ROMWOD) 18:00 [2]

ROMWOD with a focus on wrists, ankles, knees, calves, achilles, shoulders, upper back, chest, hamstrings, and lower back.

Saturday Dec 9, 2017 #

7 AM

Running (Road) 55:09 intensity: (19:14 @1) + (8:34 @2) + (8:35 @3) + (18:00 @4) + (46 @5) 7.01 mi (7:52 / mi) +196ft 7:40 / mi
ahr:147 max:175 shoes: N2 V2 Road Bright Green/Black

Super mellow jog before Crossfit to add to the mileage. 4 bathroom breaks during this run. Guess that is my body telling me that oysters and tequila may not be the best option for dinner.
9 AM

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

Warmup: Roller, jogging, mobility and some work with the wall ball.

Partner WOD teams of 4, one person per station rotating every time the person on the rower hits 30 calories

20:00 AMRAP:
-30 Row Calories max rep
-Sandbag Muscle Snatches, 50 lbs max rep
-Wall Balls, 20 lbs
-Rest

Partners with Ted, Scott, & Dr. J. We ended up doing over 300 calories, 256 sandbags, and 303 wall balls.

Friday Dec 8, 2017 #

6 AM

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

Warmup on roller, airdyne, mobility and drills.

16:00 AMRAP:
4 Burpee Pull-ups
6 Dumbbell Push Press, 50 lbs
8 Dumbbell Hang Squat Cleans, 50 lbs

--- Finished 6 rounds and 4 burpee pullups. Arms gave out before anything with 50lbs in each hand.
10 AM

Running (Trail) 1:08:26 intensity: (1:08:21 @1) + (4 @2) + (1 @3) 9.0 mi (7:36 / mi) +257ft 7:24 / mi
ahr:119 max:145 shoes: Newton Fate 2 Red2

Easy mileage just padding the total a little. 7 miles of it with Bob planning the upcoming Brewery Jog.

Thursday Dec 7, 2017 #

6 AM

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

Warmup: Roller, rowing, mobility and kettlebell drills.

Partner WOD with JC. One person does a round while the other recovers

20:00 AMRAP:
7 Kettlebell Swings | 62 lbs
10 Airdyne Calories
7 Stick Jumps, 24 in

Killer one, really enjoyed this one.

Cashout: 3x Max Handstand Holds
10 AM

Running (Mix) 1:12:29 intensity: (11:23 @1) + (14:30 @2) + (9:32 @3) + (33:23 @4) + (3:41 @5) 9.1 mi (7:58 / mi) +448ft 7:37 / mi
ahr:154 max:177 shoes: N2 V2 Road Bright Green/Black

Super easy run. Really tired today, especially afterwards. Plan was 10 and stop at 9 because it was enough for now. Threading the line a little.
5 PM

Mobility/Massage/Recovery (ROMWOD) 45:00 [2]

ROMWOD Warrior... every Thursday the route is twice as long. I have been skipping them so not to do to much but going to start working them in. Heavy focus on the hips again which I love.

Wednesday Dec 6, 2017 #

4 AM

Note
weight:169.8lbs

Mid week weight check in. Back below 170 finally
6 AM

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

Warmup doing Crossover, Airdyne, mobility, and drills.

2 parts, start the 2nd part at the 10 min mark, faster you do the first part the more rest you get.

Part1
3 rounds of:
10 Power Snatches, 50% 1RM | 75 lbs
10 Burpees
-- finished 2:51 about to puke, pushed hard.

Part 2
5 rounds of:
5 Power Snatches, 50% 1RM | 75 lbs
50 Double Unders
--- finished 5:12, did 2x singles since ankle bothering me so not challenging cardio wise but snatches did start to catchup to me.
10 AM

Running (Mix) 1:25:28 intensity: (10:08 @1) + (14:12 @2) + (10:26 @3) + (14:50 @4) + (35:52 @5) 11.32 mi (7:33 / mi) +517ft 7:14 / mi
ahr:162 max:202 shoes: N2 V2 Road Bright Green/Black

Longer mid week route, was supposed to do 12 but got called back to the office on the way back so cut it a little short. Little bit of a progression thrown in. Bob ran the middle 5 miles with me.
5 PM

Weights 1:04:00 [3]

Warm up: Airdyne 3 mins, mobility

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

Deadlifts
3x @ 235lbs
3x @ 270lbs
4x @ 300lbs (max set)

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
7 PM

Mobility/Massage/Recovery (ROMWOD) 19:00 [3]

ROMWOD with a super heavy focus on the hips tonight which was much needed.

Tuesday Dec 5, 2017 #

6 AM

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

Warmup- Airdyne, roller, and mobility

5x5 Box Jumps-- not maxing out, this is to get the muscles firing for front squats.
5 Box Jumps, pick height | 24 in
5 Box Jumps, pick height | 32 in
5 Box Jumps, pick height | 36 in
5 Box Jumps, pick height | 36 in
5 Box Jumps, pick height | 36 in

Front Squat Max
195lbs -- 25lb PR
10 AM

Running (Mix) 1:04:18 intensity: (31:47 @1) + (12:30 @2) + (8:32 @3) + (1:22 @4) + (10:07 @5) 9.02 mi (7:08 / mi) +430ft 6:49 / mi
ahr:141 max:185 shoes: Newton Fate 2 Red2

Fartlek run with 8 pickups of 2 minutes each. I thought I did 8 but I lost track, looking at the data I only did 7, oh well, a couple of them were up a steep road so that makes up for it. Awesome run.
7 PM

Mobility/Massage/Recovery (ROMWOD ) 17:00 [3]

Romwod- much needed tonight. If I wasn’t so tired I would have done the longer one

Monday Dec 4, 2017 #

Note
weight:170.4lbs

Weekly Monday morning check in. 10.4% as well.
6 AM

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

Warmup with Airdyne, Rowing, Planking, Mobility, and drills

DT
5 rounds of:
12 Deadlifts, 115 lbs
9 Hang Power Cleans, 115 lbs
6 Push Jerks, 115 lbs

--finished in 7:50, so fucking hard.

Cashout: 5x10 weighted situps with 25lbs

Shoulder stretches and mobility work.
9 AM

Running (Mix) 1:11:40 intensity: (17:37 @1) + (7:21 @2) + (16:52 @3) + (27:18 @4) + (2:32 @5) 7.33 mi (9:47 / mi) +1489ft 8:12 / mi
ahr:152 max:179 shoes: N2 V2 Road Bright Green/Black

Easy lunch run in Boulder to get in some hills. Think that anytime that the plan calls for Easy Runs I am going to try and make them on a hiller trail if I have time verses jogging slowly on the flats.
5 PM

Weights 50:00 [3]

Warmup on the Airdyne along with a lot of shoulder mobility work

5x10 shoulder press light (65,65,65,65,65)

Standing Shoulder Press
3 @ 85lbs
3@ 100lbs
3@ 115lbs

Pushups 5x15

Chinups 8x5

GHD situps 3x15
7 PM

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

ROMWOD focusing hamstrings, hips, shoulders, upper back, chest, groin, IT band, and lower back.

Need to make sure I do this every day, took 4 days off and I can tell.

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