Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shadmika

In the 7 days ending Feb 4:

activity # timemileskm+ft
  Running6 6:04:58 47.13(7:45) 75.85(4:49) 1295
  Weights5 6:00:00
  Mobility/Massage/Recovery3 2:10:00
  Hike/Walk/Ruck2 58:25 3.59(16:16) 5.78(10:07) 142
  Total16 15:13:23 50.72 81.63 1437
averages - weight:168.8lbs

«»
4:09
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 4 #

10 AM

Running (Road) 1:31:07 intensity: (10:35 @1) + (21:32 @2) + (25:17 @3) + (25:56 @4) + (7:47 @5) 11.28 mi (8:05 / mi) +307ft 7:52 / mi
ahr:154 max:186 shoes: Speedgoat

Easy GOM jog on an ice skating ring. We did try to do a 5k at a faster pace, I bailed and jogged it after falling. We were all signed up for a 5K race but it was cancelled due to ice so this was the next best thing.

Saturday Feb 3 #

6 AM

Note

Body fat truck check in: 172lbs @ 9.7% body fat. Bloated today so weight is up.
7 AM

Running (Mix) 54:48 intensity: (27:42 @1) + (17:12 @2) + (9:54 @3) 7.0 mi (7:50 / mi) +253ft 7:34 / mi
ahr:136 max:158 shoes: Speedgoat

Easy jog before the retest workout at the gym. Legs feeling much better today.
8 AM

Mobility/Massage/Recovery 20:00 [3]

20 mins on the roller between the run and the WOD to loosen up a bit.
9 AM

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

Warmup: Jogging, mobility and drills

Hope :
3 rounds, 1 min per station:
Burpee
Power Snatch, 75 lbs
Box Jump, 24 in
Thruster, 75 lbs
Pull Up (Chest To Bar)
Rest 1 min

--- 249 reps | 90, 81, and 78 reps |

Did this workout a month ago and scored 217, so a 32 rep improvement. I would say that is a hell of a jump. Almost puked at the end, was dry heaving LOL

Friday Feb 2 #

5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Airdyne, mobility and drills


3 Position Power Clean : 1 Rep Max :165 lbs | Rx'd
Sets
1 3 Position Power Clean | 165 lbs


3 RFT: 3 mins 16 secs | Rx'd
3 rounds of:
15 Hang Power Cleans, 40% 1RM | 85 lbs
15 Burpee Over Bars


Wendler Deadlift: Week 1 : 3925 lbs | Rx'd
Sets
5 Deadlifts, 65% 1RM | 230 lbs
5 Deadlifts, 75% 1RM | 265 lbs
5 Deadlifts, 85% 1RM | 5 reps, 290 lbs

4x1min planks w/ 30sec recoveries

10 AM

Running (Trail) 55:09 intensity: (30:00 @1) + (20:15 @2) + (4:54 @3) 7.01 mi (7:52 / mi) +152ft 7:43 / mi
ahr:135 max:160 shoes: Speedgoat

Super mellow lunch jog. Legs and knee feels better today but still there. Mellow for a few days.

Thursday Feb 1 #

5 AM

Note

Took the morning off from doing anything and slept in until 4:45, I know early for most people but that is sleeping in for an hour for me.

Legs feel like shit ever since the 6x800s on Tuesday. Right knee and left quad is bothering me. WTF?
5 PM

Note
(rest day)

Decided to take the day completely off to try and get the legs to feel better. 40 days in a row is enough. Also ate like an asshole today as well, that always happens when I am not active.

Wednesday Jan 31 #

4 AM

Note
weight:168.8lbs

Holding steady. 8.8% on the body fat scale
5 AM

Weights (Crossfit) 1:15:00 [3]

warmup: light jogging with mobility and drills

21-15-9 reps of:
Wall Ball, 20 lbs
Pull-up
Thruster, 40% 1RM | 65 lbs
Box Jump, 24 in
Kettlebell Swing, 53 lbs

------11 mins 3 secs | Rx'd--- totally gassed this morning. Sore everywhere.
---------------------------------------
Wendler Shoulder Press: Week 1 : 1560 lbs |Rx'd 95 lbs
Sets
5 Shoulder Press, 65% 1RM | 75 lbs
5 Shoulder Press, 75% 1RM | 85 lbs
5 Shoulder Press, 85% 1RM | 8 reps, 95 lbs
10 AM

Running (Trail) 52:16 intensity: (26:41 @1) + (6:43 @2) + (18:27 @3) + (25 @4) 6.63 mi (7:53 / mi) +138ft 7:44 / mi
ahr:130 max:167 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch run. Right knee has been bothering me since after yesterday's run but funny thing is it feels so much better after today's. Getting old sucks.
4 PM

Hike/Walk/Ruck (Road) 24:27 intensity: (24:23 @1) + (4 @2) 1.47 mi (16:38 / mi) +64ft 15:58 / mi
ahr:100 max:144

mellow walk after work.

Tuesday Jan 30 #

5 AM

Mobility/Massage/Recovery 20:00 [3]

20 mins on the roller before hitting the workout.
6 AM

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

Warmup: Jumping rope and drills


AMRAP 15 mins: | 348 reps | Rx'd
15:00 AMRAP:
60 Double Unders
2 Rope Climbs, 15 ft
10 Power Snatches, 55% 1RM | 85 lbs

2 mins of L-Sits in the rings

4x1min planks w/ 30sec recoveries

4x5 strict pullups.
10 AM

Running (Road) 1:06:25 intensity: (26:53 @1) + (7:05 @2) + (23:08 @3) + (9:11 @4) + (8 @5) 9.2 mi (7:13 / mi) +92ft 7:09 / mi
ahr:141 max:171 shoes: Newton Fate 2 Red2

3 mile warmup

6x800 with 2min recoveries

2.5 mile cooldown

--- pretty beat up after this one...

Monday Jan 29 #

5 AM

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

Warmup: Airdyne, jump rope, mobility and drills.

AMRAP 20 mins: 1 round + 5 Wall Balls | 305 reps | Rx'd
20:00 AMRAP:
50 Wall Balls, 20 lbs
50 Double Unders
40 Box Jumps, 24 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 95 lbs
20 Jerks, 75 lbs
10 Power Snatches, 60% 1RM | 75 lbs
10 Burpee Chest-to-bar Pull-up s
------------------------------------------------------
Wendler Front Squat Week 1 : 2000 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 5 reps, 150 lbs

4x1min plank w/ 30sec recoveries
9 AM

Running (Mix) 45:13 intensity: (44:58 @1) + (6 @2) + (9 @3) 6.01 mi (7:31 / mi) +353ft 7:08 / mi
ahr:129 max:142 shoes: Newton Fate 2 Red2

Lunch jog over at Davidson Mesa dropping down into the neighborhood for a little bit of vertical verse totally flat. Quicker than I thought I would be today considering how much of a hole I was in yesterday.
1 PM

Hike/Walk/Ruck (Road) 33:58 [1] 2.12 mi (16:01 / mi) +78ft 15:29 / mi
ahr:81 max:94

Mellow afternoon walk to enjoy the weather a little and get out of the office for a bit.
5 PM

Mobility/Massage/Recovery 1:30:00 [1]

Feeling a little rough this afternoon so went in for a long body work session. Much needed for sure.

« Earlier | Later »