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Training Log Archive: shadmika

In the 7 days ending Jan 28:

activity # timemileskm+ft
  Snowshoeing2 6:54:02 21.66(19:07) 34.86(11:53) 3612
  Weights5 6:15:00 0.5 0.81
  Running5 5:52:34 45.35(7:46) 72.98(4:50) 1737
  Mobility/Massage/Recovery6 1:40:00
  Total18 20:41:36 67.51 108.65 5349
averages - weight:167.6lbs

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Sunday Jan 28 #

7 AM

Running (Road) 1:46:47 intensity: (22:01 @1) + (13:56 @2) + (15:17 @3) + (18:27 @4) + (37:06 @5) 13.52 mi (7:54 / mi) +738ft 7:31 / mi
ahr:158 max:186 shoes: N2 V2 Road Bright Green/Black

Easy run with Bob and GZ. I suffered on this one, I was feeling yesterday for sure. I peeled off to end it early they did another 2 miles. I held them back today......

Saturday Jan 27 #

9 AM

Snowshoeing race (Trail) 2:35:13 intensity: (1:01:19 @1) + (44:30 @2) + (35:24 @3) + (4:48 @4) + (9:12 @5) 11.52 mi (13:28 / mi) +1969ft 11:36 / mi
ahr:142 max:192 shoes: LaSportiva Hiking Boots

Sourdough Snowshoe race up by Nederland. Started the race with Clyde hiking the first 2-3 miles then took off and turned it into a progression. First half of the race was 1:31, second half 1:04. Ended in 4th rolling up everyone on the way back.

Snowshoeing (Trail) 2:22:17 intensity: (2:21:51 @1) + (25 @2) + (1 @3) 5.56 mi (25:35 / mi) +868ft 22:18 / mi
ahr:111 max:152 shoes: LaSportiva Hiking Boots

Little extra mileage going back and tearing down the flagging that I put up yesterday for the race. So tired and actually bonked a little the last mile,, HA!

Friday Jan 26 #

4 AM

Note
weight:167.6lbs

Weight check in... little better. Lost probably from all the crying I did yesterday from putting Tonka down.
5 AM

Weights (Crossfit) 1:20:00 [3] 0.5 mi (2:39:56 / mi)

Warmup: Rowing, mobility, and dumbbell snatch drills


AMReps 13 mins: 220 reps | Not Rx'd
AMReps in 13 mins:
70 Dumbbell Snatches, 50 lbs | 70 reps
60 Wall Balls, 20 lbs | 60 reps
Run 800
40 Dumbbell Push Press, 50 lbs | 40 reps

Wendler Deadlift: Week 4 : Completed | Rx'd
Sets
5 Deadlifts, 40% 1RM | 145 lbs
5 Deadlifts, 50% 1RM | 185 lbs
5 Deadlifts, 60% 1RM | 225 lbs

4x12 GHD Situps

4x1min planks w/ 30sec recoveries

5x5 strict pullups
12 PM

Snowshoeing (Trail) 1:56:32 [1] 4.58 mi (25:27 / mi) +775ft 21:56 / mi
ahr:99 max:119 shoes: LaSportiva Hiking Boots

Course marking for the Sourdough Snowshoe Race I help with. Did the confusing section of the trail for tomorrow's 11 and 18 mile snowshoe race. I am doing the 11 miler then going back through this section to remove the flagging. Should be a fun day, especially with the fresh 6-8 inches up there today.

Thursday Jan 25 #

5 AM

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

Warmup: Rowing, mobility work, and deadlift drills

Work up to Max Deadlift

-- Hit 365lbs on the Deadlift. 30lb personal best!! Whoop whoop.....

Then

"FGB Style" - Kettlebell Swings, AbMat Sit-ups and Lunges : 320 reps | Rx'd
4 rounds, 1 min per station:
Kettlebell Swing, 53 lbs
AbMat Sit-up
Lunge


6 AM

Mobility/Massage/Recovery 20:00 [1]

Spent 20 mins after the WOD to roll out on the roller and hit tender spots in the legs with the stick.
10 AM

Running (Road) 50:14 intensity: (40:00 @1) + (9:16 @2) + (35 @3) + (23 @4) 6.6 mi (7:37 / mi) +233ft 7:22 / mi
ahr:131 max:167 shoes: Newton Fate 2 Red2

Lunch jog just steady. Stopped a few times to cry, really emotional today. Taking Tonka in at 3 because his back legs quit working last night, have a feeling I will be putting him down today. I can't watch him suffer. Started crying typing this... sucks ass....

Wednesday Jan 24 #

5 AM

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

Warmup- Jump rope, mobility, box jumps, and drills

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
12 Front Squats, 30% 1RM | 65 lbs
4 Burpee Box Jump Overs, 24 in
--Did 4 rounds | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
8 Front Squats, 40% 1RM | 80 lbs
4 Burpee Box Jump Overs, 24 in
---Did 4 rounds + 8 Front Squats | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
4 Front Squats, 50% 1RM | 100 lbs
4 Burpee Box Jump Overs, 24 in
--Did 5 rounds + Front Squat | Rx'd

-- 5min Rest

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60%
Sets
5 Shoulder Press, 40% 1RM | 65 lbs
5 Shoulder Press, 50% 1RM | 75 lbs
5 Shoulder Press, 60% 1RM | 85 lbs

--get 1 min total of ring L Sits

--4X1 min planks w/ 30sec recoveries

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
7 AM

Mobility/Massage/Recovery 10:00 [3]

Spent 10 mins after the workout rolling out and hitting tight spots in the legs with the stick as well.
10 AM

Running (Road) 1:04:52 intensity: (55:04 @1) + (7:08 @2) + (2:40 @3) 8.01 mi (8:06 / mi) +239ft 7:53 / mi
ahr:129 max:145 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog just to get the blood flowing and enjoy the nice day out there. Legs heavy from this morning for sure.
12 PM

Mobility/Massage/Recovery 10:00 [3]

Did some mobility work after the lunch jog to try and loosen up in the quads, calves and hips.
7 PM

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

RomWod with a focus on shoulders, chest, lower back, upper back, groin, hamstrings, and hips

Tuesday Jan 23 #

5 AM

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

Warmup: Airdyne, mobility and lots of drills on the bar working up to workout weight.

Partner WOD, switched each round, with Dr J.
AMRAP 20 mins: Air Bikes, Toes-to-bars and Clean & Jerks : 7 rounds + 19 Air Bikes | 313 reps | Rx'd
20:00 AMRAP:
21 Air Bikes
14 Toes-to-bars
7 Clean & Jerks, 55% 1RM | 105 lbs

4x1 min planks w/ 30sec recoveries.

Mobility work afterwards for shoulders for 10 mins.
10 AM

Running (Road) 1:04:48 intensity: (43:55 @1) + (6:05 @2) + (1:49 @3) + (12:10 @4) + (49 @5) 9.02 mi (7:11 / mi) +238ft 7:01 / mi
ahr:132 max:174 shoes: Newton Fate 2 Red2

Easy 3 warmup

10x400 hard with 1 minute jogging recovery

Cooldown until I hit 9 miles (about 2.5 easy)

Getting back to doing some quality now and again
7 PM

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

ROMWOD focusing on quads, knees, ankles, shoulders, upper back, achilles, calves, IT band, hips, and glutes.

liked this one.

Monday Jan 22 #

5 AM

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

Warmup: Airdyne, mobility and drills for warmups


Max Effort Broad Jumps : Max Set : 85 Inches | Rx'd
Sets
Max Effort Broad Jump | 85 inches


3 RFT: Air Squats, Push-ups and Box Jumps : 7 mins 56 secs | Rx'd
3 rounds of:
50 Air Squats
35 Push-ups
20 Box Jumps, 24 in



Wendler Front Squat Week 4 : Completed | 80 lbs, 100 lbs, and 120 lbs | Rx'd
Sets
5 Front Squats, 40% 1RM | 80 lbs
5 Front Squats, 50% 1RM | 100 lbs
5 Front Squats, 60% 1RM | 120 lbs


5x10 weighted situps (25lbs)

15mins doing mobility at the end.
10 AM

Running (Road) 1:05:53 intensity: (30:27 @1) + (1:31 @2) + (24:29 @3) + (9:15 @4) + (11 @5) 8.2 mi (8:02 / mi) +289ft 7:46 / mi
ahr:140 max:178 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog slogging through all the slush on the roads. Such a mess but got it done. No falls and only almost fell twice on ice.
7 PM

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

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

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