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Training Log Archive: shadmika

In the 7 days ending Feb 11:

activity # timemileskm+ft
  Running7 7:09:55 56.16(7:39) 90.38(4:45) 2039
  Weights6 6:30:00
  Mobility/Massage/Recovery5 1:26:00
  Rowing1 1:00:00 4.97(12:04) 8.0(7:30)
  Airdyne1 4:00 1.43(2:48) 2.3(1:44)
  Total20 16:09:55 62.56 100.68 2039
averages - weight:168.2lbs

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MoTuWeThFrSaSu

Sunday Feb 11 #

8 AM

Running (Road) 1:23:17 intensity: (18:54 @1) + (2:02 @2) + (22:48 @3) + (35:10 @4) + (4:23 @5) 10.6 mi (7:51 / mi) +504ft 7:31 / mi
ahr:152 max:179 shoes: N2 V2 Road Bright Green/Black

Easy jog around Louisville before hitting the endurance class at the gym. Little wiped today.
10 AM

Rowing (Crossfit) 1:00:00 [3] 8.0 km (7:30 / km)

Endurance class at the crossfit gym this morning.

2000m warmup followed by mobility.

5000m time trial in 18:59. A PR by almost 2 minutes

1000m cooldown and stretching

Rowing really works my quads for sure.

Saturday Feb 10 #

5 AM

Note
weight:168.2lbs

Weight check in. 8.9% on the bodyfat scale.
7 AM

Running (Road) 50:34 intensity: (9:22 @1) + (2:47 @2) + (10:21 @3) + (20:41 @4) + (7:23 @5) 6.11 mi (8:17 / mi) +233ft 7:59 / mi
ahr:157 max:183 shoes: Speedgoat

Easy slippery pre-gym jog in the snow. Just took an easy and jogged out the distance.
8 AM

Mobility/Massage/Recovery 15:00 [3]

Time on the roller between the run and the gym.
9 AM

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

Warmup: jogging, mobility and dumbbell snatch drills.


AMRAP 20 mins : 8 rounds + 12 Wall Balls + 12 Dumbbell Snatches | Not Rx'd
20:00 AMRAP:
12 Wall Balls, 20 lbs
12 Dumbbell Snatches, 40 lbs
Single Arm Dumbbell Overhead Walking Lunge, 40 lbs, 48 ft

Really worked the shoulders for sure. Struggled with the single arm dumbbell overhead lunges but got them done.

Friday Feb 9 #

5 AM

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

Warmup: Rowing, mobility, pullup and jump rope drills.

FT: Row : 19 mins 30 secs | Rx'd
Row, 2000 m
-- then --
150 Double Unders
-- then --
10 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

--- this one is a burner.
6 AM

Mobility/Massage/Recovery 15:00 [3]

Instead of doing the planned Deadlifts I spent 15 mins on the roller instead. Did enough deadlifting yesterday and don't feel like ruining my run later today by doing more.
10 AM

Running (Treadmill) 59:44 intensity: (57:27 @1) + (1:43 @2) + (34 @3) 8.01 mi (7:27 / mi) +83ft 7:23 / mi
ahr:120 max:153 shoes: N2 V2 Road Bright Green/Black

Freezing rain outside so I hit the treadmill at the rock gym. Had to stop 3 times for GI issues, started new diet yesterday and not yet adjusted.

Thursday Feb 8 #

5 AM

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

Warmup: Rowing, mobility and drills.

Alt EMOM 16 mins:
Every 1 min for 16 mins, alternating between:
3 Deadlifts, 80% 1RM | 275 lbs
12 Toes To Bar Complexes, 24 in

5x 10-20sec neg pullups

4x1min planks w/ 30 sec recoveries.
10 AM

Running (Trail) 1:01:07 intensity: (9:49 @1) + (20:32 @2) + (30:46 @3) 8.0 mi (7:38 / mi) +179ft 7:29 / mi
ahr:147 max:160 shoes: N2 V2 Road Bright Green/Black

Mellow lunch miles. Super windy out so going west was into the wind and east wind to the back.
7 PM

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

Romwod focusing on quads, ankles, knees, shoulders, upper back, groin, hips, glutes, and hamstrings.

Wednesday Feb 7 #

5 AM

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

Warmup: jogging, mobility and thruster drills

"FGB Style" - : 254 reps | 51, 50, 51, 50, and 52 reps | Rx'd
5 rounds, 1 min per station:
Row Calories
Thruster, 40% 1RM | 75 lbs
10 Meter Shuttle Run
Rest

Wendler Shoulder Press: Week 2 : 855 lbs | Rx'd -320 lbs
Sets
3 Shoulder Press, 70% 1RM | 95 lbs
3 Shoulder Press, 80% 1RM | 110 lbs
3 Shoulder Press, 90% 1RM | 2 reps, 120 lbs

2 1/2 min plank

20 abmat situps
10 AM

Running (Mix) 1:03:06 intensity: (25:40 @1) + (28:39 @2) + (8:47 @3) 8.15 mi (7:45 / mi) +569ft 7:16 / mi
ahr:139 max:158 shoes: N2 V2 Road Bright Green/Black

Easy lunch run from the house, working from home today as someone is building the new toy shed in the backyard for me. Super windy the first half of the run then it died out.
8 PM

Mobility/Massage/Recovery (ROMWOD) 16:00 [3]

ROMWOD with a focus on hips, IT band, groin, lower back, shoulders, chest, upper back, and glutes

Tuesday Feb 6 #

5 AM

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

Warmup: Airdyne, mobility, and drills


4x AMRAP 3 mins:
4x 3:00 AMRAP:
15 Box Jump Overs, 24 in
15 Air Bikes
30 Max Reps Power Cleans | lbs
Resting 3 mins between each AMRAP.

3.733 rounds | Rx'd-- weight each round was 75, 95, 115, 135--- was surprised I was able to get 16 cleans in the last round at 135lbs. Getting stronger for sure!

10 Leg Raise to L-Hang

4x10 GHD Situps.
10 AM

Running (Road) 1:04:50 intensity: (1:03:05 @1) + (57 @2) + (48 @3) 9.26 mi (7:00 / mi) +266ft 6:49 / mi
ahr:125 max:151 shoes: N2 V2 Road Bright Green/Black

3 mile easy warmup

5x1000m with 400 easy jogging recovery. average about 5:45-5:50 pace

Easy jog cooldown back to work.

Went better than I was expecting. The 6x800 I did last week destroyed me for days last week, not so bad today.... progress????

Monday Feb 5 #

10 AM

Running (Mix) 47:17 intensity: (45:59 @1) + (37 @2) + (37 @3) + (4 @4) 6.03 mi (7:50 / mi) +205ft 7:36 / mi
ahr:121 max:161 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog with 8x20sec hill sprints thrown in during the last couple of miles. Started with heavy legs but was ok, kept it easy.
4 PM

Weights 45:00 [3]

In Garage Gym

Warmup: 5 mins riding the airdyne

10 rounds
7 pushups
3 pullups
5 poorman leg curl (each leg)


Wendler Front Squat Week 2 :
Sets
3 Front Squats, 70% 1RM | 125 lbs
3 Front Squats, 80% 1RM | 140 lbs
3 Front Squats, 90% 1RM | 4 reps, 160 lbs
-- 20 situps after each set

Airdyne (see below)

4x1min planks w/ 30sec recoveries

5 PM

Airdyne 4:00 [3] 2.3 km (1:44 / km)


"Tabata" - Air Bike : 8 x 20 secs / 10 secs : 2302 m | Rx'd
Tabata Air Bike


sucking air......
7 PM

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

ROMWOD focusing on your hips, glutes, spine, hamstrings, shoulders, chest, upper back, and lower back.

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