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Training Log Archive: shadmika

In the 7 days ending Feb 18:

activity # timemileskm+ft
  Running9 7:35:56 57.07(7:59) 91.85(4:58) 2845
  Weights6 6:48:00 1.24 2.0
  Hike/Walk/Ruck2 1:00:02 3.99(15:03) 6.42(9:21) 155
  Mobility/Massage/Recovery1 10:00
  Total15 15:33:58 62.3 100.27 3000
averages - weight:168.4lbs

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MoTuWeThFrSaSu

Sunday Feb 18 #

6 AM

Hike/Walk/Ruck (Mix) 31:51 [1] 2.14 mi (14:53 / mi) +72ft 14:25 / mi
ahr:95 max:114

Getting baby girl out for a bit before going for my run. Holy shit was a nice warm morning out there!

Running (Mix) 1:03:43 intensity: (1:02:14 @1) + (1:03 @2) + (26 @3) 8.11 mi (7:51 / mi) +297ft 7:36 / mi
ahr:121 max:147 shoes: N2 V2 Road Bright Green/Black

Easy jog before the Endurance work at the gym to pad the miles a little. Start of a mini taper after today for next weekend.
10 AM

Running (Road) 17:23 intensity: (17:22 @1) + (1 @3) 3.04 mi (5:43 / mi) +15ft 5:42 / mi
ahr:109 max:137 shoes: N2 V2 Road Bright Green/Black

5x800 fartlek repeats, alternating between jogging and sprinting from light pole to light pole. At the end of each 800 do 5 burpees, 10 situps, 15 air squats then a 2 min rest. Killer.....

Weights (Crossfit) 53:00 [3]

This is the time for the warmup, mobility, burpees, situps, air squats and cooldown. The run part is above.

After cooldown spent 10ish minutes doing

4x10 GHD Situps

4x1min planks with 30sec recoveries.

Saturday Feb 17 #

7 AM

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

Warmup: Rowing, mobility, and some clean&jerks

Partner WOD- teams of 3

AMRAP 20 mins- 1 person does a round then tags in the next. Increase the weight on the bar by 10lbs every other round.

16 calories on the airbike
8 Burpees
4 clean & jerks (weight was 95, 105, 115)


Tough one for sure, partners with Aaron and Ryan

Running (Trail) 54:15 intensity: (31:32 @1) + (16:07 @2) + (2:48 @3) + (3:48 @4) 7.02 mi (7:44 / mi) +146ft 7:35 / mi
ahr:134 max:170 shoes: N2 V2 Road Bright Green/Black

2 easy loops of Davidson Mesa after the gym. Struggled with getting started but was fine after 2-3 miles.
5 PM

Hike/Walk/Ruck (Road) 28:11 [1] 1.85 mi (15:14 / mi) +83ft 14:37 / mi
ahr:81 max:129

Evening walk with baby girl....

Friday Feb 16 #

5 AM

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

Warmup- jumping rope, mobility and snatch drills


3 Position Snatch : 1 Rep Max :
1 3 Position Snatch | 105 lbs
--- failed in the 3rd position at 115lbs
--------------------------------------------------------------------

AMRAP 10 mins: Rx'd
10:00 AMRAP:
50 Burpee Over Bars
100 Double Unders
30 Snatches, 50% 1RM | 75 lbs

--1 round plus 20 burpees
---------------------------------------------------------------------

Wendler Deadlift: Week 3 : 2420 lbs | Rx'd 0 lbs
Sets
5 Deadlifts, 75% 1RM | 250 lbs
3 Deadlifts, 85% 1RM | 285 lbs
1 Deadlift, 95% 1RM | 1 rep, 315 lbs
--------------------------------------------------------------------
2 min plank hold at the end.


10 AM

Running (Trail) 42:42 intensity: (27:26 @1) + (7:35 @2) + (5:31 @3) + (2:00 @4) + (10 @5) 5.55 mi (7:42 / mi) +117ft 7:33 / mi
ahr:131 max:176 shoes: Newton Fate 2 Red2

Shit Jog---- 4 stops in 5 miles, stomach is a fucking mess today. Cut the run short and walked back to the truck... frustrated.

Thursday Feb 15 #

5 AM

Note
weight:168.4lbs

Weight check in. Been checking every morning for the past week as I ramped up the carbs and decreased the fat. Been everywhere from 168 to 172. I was 172 yesterday. So weird.

Weights (Crossfit) 1:15:00 [3] 2.0 km (37:30 / km)

Warmup: Jogging, mobility, snatch and toes to bar drills.

AMRAP 18 mins:
18:00 AMRAP:
Run, 200 m
15 Wall Balls, 20 lbs
12 Dumbbell Snatches, 50 lbs
9 Toes-to-bars

--- 6 rounds + 200 m | Rx'd
----------------------------------------------------------
4x10 GHD Situps

4x1min planks w/ 30sec recoveries.
10 AM

Running (Road) 1:03:01 intensity: (46:50 @1) + (14:10 @2) + (2:01 @3) 9.2 mi (6:51 / mi) +220ft 6:42 / mi
ahr:130 max:148 shoes: N2 V2 Road Bright Green/Black

Workout day!!

3 mile warmup

4x1 mile hard with 2 min recoveries

Jog back to work as the cooldown.

Went better than expected. I almost did a 5th interval then decided not to push my luck.

Wednesday Feb 14 #

5 AM

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

Warmup: Rowing, mobility, drills on push press and KB
--------------------------------------------------------------------------------
Chipper: : 11 mins 9 secs | Not Rx'd
50 Air Bikes
40 Kettlebell Swings, 53 lbs
30 Push Press, 50% 1RM | 85 lbs
40 Kettlebell Swings, 53 lbs
50 Row Calories

----Used 44lb kB, not enough 53s for everyone which is fine, have a harder run later
-----------------------------------------------------------------------------
Wendler Shoulder Press: Week 3 : 1320 lbs | 95 lbs, 115 lbs, and 125 lbs | Rx'd 275 lbs
Sets
5 Shoulder Press, 75% 1RM | 95 lbs
3 Shoulder Press, 85% 1RM | 115 lbs
1 Shoulder Press, 95% 1RM | 4 reps, 125 lbs
-----------------------------------------------------------------------------
4x1min planks with 30sec recoveries
10 AM

Running (Trail) 55:33 [1] 7.1 mi (7:49 / mi) +54ft 7:46 / mi
ahr:117 max:132 shoes: N2 V2 Road Bright Green/Black

Change of plans due to the crazy winds! Was blowing 20-30mph with stronger gust. Was going to do 4x1 mile hard but bagged that and just did an easy run doing laps around Harper Lake so that going against the wind was never more than 4 minutes or so.

Tuesday Feb 13 #

5 AM

Running (Trail) 1:28:58 intensity: (20:13 @1) + (4:43 @2) + (33:11 @3) + (30:00 @4) + (51 @5) 7.73 mi (11:31 / mi) +1691ft 9:32 / mi
ahr:151 max:180 shoes: Icebugs

Easy morning miles at Mount Sanitas with Rebecca. Flipped my bad ankle again on a rock under the snow that I did not see. Just when it was starting to feel somewhat normal again. Starting over.....
10 AM

Running (Trail) 25:08 [1] 3.31 mi (7:36 / mi) +70ft 7:27 / mi
ahr:120 max:128 shoes: Speedgoat

Easy lunch miles over at the Mesa... dead legs from this morning. Ankle held up ok but kept it short so not to push it today.

Monday Feb 12 #

5 AM

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

Warmup: Rowing, jump rope, and mobility

The Ghost : 560 reps | 108, 92, 94, 88, 88, and 90 reps | Rx'd
6 rounds, 1 min per station:
Row (calories)
Burpee
Double Under
Rest 1 min
---------------------------------------------------
Wendler Front Squat Week 3 : 1315 lbs | Rx'd
Sets
5 Front Squats, 75% 1RM | 135 lbs
3 Front Squats, 85% 1RM | 155 lbs
1 Front Squat, 95% 1RM | 1 rep, 175 lbs
-----------------------------------------------------
3x10 Reverse Hyper keeping it light
7 AM

Mobility/Massage/Recovery 10:00 [3]

Mobility work on the shoulders after the morning workout. Need to really focus on them to see if I can get the pain in the left shoulder to go away.
10 AM

Running (Road) 45:13 intensity: (43:51 @1) + (1:04 @2) + (18 @3) 6.01 mi (7:31 / mi) +235ft 7:15 / mi
ahr:129 max:150 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog. Forgot my pants or tights so ran in shorts and froze my ass off. Legs were bright red at the end. LOL.

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