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Training Log Archive: shadmika

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Running8 7:33:34 57.75(7:51) 92.94(4:53) 2207
  Weights6 7:15:00 1.5 2.41
  Mobility/Massage/Recovery2 35:00
  Rock Climbing1 30:00
  Total17 15:53:34 59.25 95.35 2207
averages - weight:169.6lbs

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Sunday Jan 21 #

8 AM

Running (Road) 1:14:29 intensity: (1:00:31 @1) + (11:13 @2) + (2:38 @3) + (7 @4) 9.01 mi (8:16 / mi) +342ft 7:59 / mi
ahr:128 max:165 shoes: Speedgoat

Snow jog before the Endurance workout at the gym. About ankle deep even on the roads for they have not plowed them yet. Just easy jogging.
10 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup: Rowing and mobility work

5 rounds
20sec KB Swings
20sec Air Squats
20sec Burpees
10X100ft Shuttle Sprints
90sec Rest

--- breathing hard at the end of the last 2 rounds. No one else showed up so did it solo.

Cooldown--- 15mins or so of mobility work with Kandi.

Saturday Jan 20 #

4 AM

Note
weight:169.6lbs

Weight check in... no real change. Need to solve the snacking after dinner urges
7 AM

Running (Road) 59:41 intensity: (31:14 @1) + (2:14 @2) + (8:41 @3) + (16:52 @4) + (40 @5) 8.0 mi (7:28 / mi) +256ft 7:14 / mi
ahr:143 max:175 shoes: Newton Fate 2 Red2

Easy pre gym jog to add some mileage. Picked it up a little over the last 3 miles to make a mini progression out of it.
9 AM

Weights (Crossfit) 1:00:00 [3] 0.25 mi (4:00:12 / mi)

Warmup: Jogging, mobility and drills

Partner WOD w/ one person at a time working w/ Don


Chipper: Push-ups, Goblet Squats, Toes-to-bars and 2 more : 16 mins 14 secs | Rx'd
100 Push-ups
100 Goblet Squats, 53 lbs
100 Toes-to-bars
100 Kettlebell Swings, 53 lbs
100 AbMat Sit-ups

Did some strict pullups after the class. Really liked this one and may try it solo sometime.
7 PM

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

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

Friday Jan 19 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup- Airdyne, mobility and drills


10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Pull-ups and Burpee Box Jump Overs : 12 mins 50 secs | Not Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Thruster, 50 lbs
Pull-up
Burpee Box Jump Over, 24 in

-- used 40lb dumbbells instead.


Wendler Deadlift: Week 3 : 2420 lbs | 250 lbs, 285 lbs, and 315 lbs | Rx'd -305 lbs
Sets
5 Deadlifts, 75% 1RM | 250 lbs
3 Deadlifts, 85% 1RM | 285 lbs
1 Deadlift, 95% 1RM | 1 rep, 315 lbs

1min of L-Sits
10 AM

Running (Mix) 53:00 intensity: (18:17 @1) + (17:35 @2) + (13:54 @3) + (3:14 @4) 7.01 mi (7:34 / mi) +350ft 7:13 / mi
ahr:142 max:167 shoes: Newton Fate 2 Red2

Starting easy and building to moderate. Did 7x20sec strides at the end at about 5min pace. Felt ok for the most part.

Thursday Jan 18 #

6 AM

Running (Road) 42:05 intensity: (32:47 @1) + (1:39 @2) + (2:19 @3) + (5:12 @4) + (8 @5) 5.3 mi (7:56 / mi) +210ft 7:39 / mi
ahr:132 max:175 shoes: N2 V2 Road Bright Green/Black

Early morning jog before work. Felt good to be able to wear shorts and not freeze my ass off. 33degrees at 6am, I will take it.
10 AM

Running (Mix) 1:18:23 intensity: (55:41 @1) + (17:56 @2) + (4:46 @3) 10.0 mi (7:50 / mi) +536ft 7:28 / mi
ahr:130 max:160 shoes: N2 V2 Road Bright Green/Black

Easy lunch miles to get in the goal mileage for the day. Slogging through them. Almost called an Uber once but got my head back on straight with a short stop to stretch .

Wednesday Jan 17 #

5 AM

Weights (Crossfit) 1:25:00 [3]

Warmup with mobility, drills, and working up to deadlift workout weight slowly adding weight until we get to 70%


AMRAP 20 mins: : 9 rounds + Deadlift + 10 Toes-to-bars + 5 Bar Facing Burpees | 250 reps | Rx'd

20:00 AMRAP:
1 Deadlift, 70% 1RM | 245 lbs
10 Toes-to-bars
15 Bar Facing Burpees


Wendler Shoulder Press: Week 3 : 1045 lbs | 95 lbs, 110 lbs, and 120 lbs | Rx'd 180 lbs
Sets
5 Shoulder Press, 75% 1RM | 95 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 2 reps, 120 lbs

4x1min planks w/ 30sec recoveries
10 AM

Running (Mix) 47:30 intensity: (28:05 @1) + (14:58 @2) + (4:27 @3) 6.0 mi (7:55 / mi) +353ft 7:30 / mi
ahr:136 max:159 shoes: N2 V2 Road Bright Green/Black

Super easy lunch jog. Legs were smoked today.

Tuesday Jan 16 #

5 AM

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

Warmup- mobility and some rowing and biking


5x AMRAP 4 mins: Row Calories, Air Bikes and 10 Meter Shuttle Runs : 4.327 rounds | Rx'd

5x 4:00 AMRAP:
30 Row Calories
15 Air Bikes
50 10 Meter Shuttle Runs
Resting 4 mins between each AMRAP.

--- FUN! Love these types of workouts. Bummer part is I sweated the clear plastic off the new tattoo I got last night.
6 AM

Mobility/Massage/Recovery 15:00 [1]

15 mins on the roller after the workout getting things loosened up a little.
10 AM

Running (Trail) 48:27 intensity: (24:28 @1) + (18:24 @2) + (5:02 @3) + (33 @4) 6.4 mi (7:34 / mi) +136ft 7:25 / mi
ahr:138 max:165 shoes: Speedgoat

Easy lunch jog slogging through the snow on Davidson Mesa. Felt pretty good overall.
6 PM

Rock Climbing 30:00 [3]

Went to the rock gym for a training class, instructor never showed and was not feeling it tonight so bailed after climbing for 30 mins. To many people there in the evenings for me.

Monday Jan 15 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup: Airdyne, mobility and drills


Clean & Jerk : 1 Rep Max : 155 lbs | 155 lbs | Rx'd 0 lbs
Sets
1 Clean & Jerk | 155 lbs

AMRAP 9 mins: Hang Squat Cleans and Double Unders : 6 rounds | 240 reps | Rx'd
9:00 AMRAP:
10 Hang Squat Cleans, 40% 1RM | 75 lbs
30 Double Unders

Wendler Front Squat Week 3 :
Sets
5 Front Squats, 75% 1RM | 135 lbs
3 Front Squats, 85% 1RM | 155 lbs
1 Front Squat, 95% 1RM | 1 rep, 175 lbs

4x10 GHD Situps

4x1min planks with 30sec recoveries
10 AM

Running (Treadmill) 49:59 [1] 6.03 mi (8:17 / mi) +24ft 8:16 / mi
ahr:113 max:132 shoes: N2 V2 Road Bright Green/Black

Super mellow treadmill jog just to get some of the junk out of my legs and pad the mileage a little.

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