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Training Log Archive: shadmika

In the 7 days ending May 13:

activity # timemileskm+ft
  Running10 13:01:59 80.96(9:40) 130.29(6:00) 10990
  Weights4 4:00:00
  Mobility/Massage/Recovery3 1:11:00
  Total16 18:12:59 80.96 130.29 10990

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MoTuWeThFrSaSu

Sunday May 13 #

8 AM

Running (Trail) 2:07:05 intensity: (1:22:32 @1) + (3:44 @2) + (13:32 @3) + (14:41 @4) + (12:36 @5) 8.01 mi (15:52 / mi) +2992ft 11:43 / mi
ahr:123 max:188 shoes: Roclite 305 Blue

Lap of Bear Peak this morning with some dudes from the gym. Slow for sure but I was worked from yesterday. Prob should have just taken today off, oh well.

Saturday May 12 #

8 AM

Running (Trail) 4:25:17 intensity: (10:45 @1) + (33:36 @2) + (1:28:30 @3) + (1:48:45 @4) + (23:41 @5) 24.95 mi (10:38 / mi) +5715ft 8:44 / mi
ahr:159 max:191 shoes: SLab Ultra

Quadrock 25 miler.... point of today was just to cruise and test out new gear for the 100 next month. The SLab shoes and race vest were the bomb. Could not have asked for better conditions (rain and ankle deep mud) to test out the shoes in. Will be starting the 100s in these shoes. Taxing day even at a moderate effort, the mud takes it out of you. Easy 10 on tab tomorrow.

Friday May 11 #

5 AM

Running (Trail) 1:01:29 [1] 8.01 mi (7:41 / mi) +180ft 7:31 / mi
ahr:127 max:137 shoes: Salomon Sonic RA Blue

Easy morning miles before work at Davidson Mesa. Such a great morning out there today!
10 AM

Weights (Westside) 50:00 [3]

Warmup: Airbike, mobility and drills


Split Jerk : 1 Rep Max : 160 lbs | 160 lbs | Rx'd
Sets
1 Split Jerk | 160 lbs
------------------------------------------------------------------------------------
Dumbbell Bench Press 10-10-10 : 1500 lbs | 50 lbs, 50 lbs, and 50 lbs | Rx'd 50 lbs
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
---------------------------------------------------------------------------------------

Strict Chin-ups : 10-10-10-ME : 10 reps | Rx'd
Sets
10 Strict Chin-ups
10 Strict Chin-ups
10 Strict Chin-ups
Strict Chin-up | 10 reps
---------------------------------------------------------------------------------------
3x15 GHD Situps
-----------------------------------------------------------------------------------------
4x1 min planks w/ 30 second recoveries.
11 AM

Mobility/Massage/Recovery (ROMWOD) 24:00 [3]

ROMWOD with a focus on shoulders, upper back, spine, upper back, hamstrings, hips, glutes, quads, knees, and ankles.

Thursday May 10 #

5 AM

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

Warmup: Airdyne, mobility and snatch drills


Every 1 min for 14 mins: Rx'd
Every 1 min for 14 mins:
7 Air Bikes
1 Snatch | 95 lbs


Front Squat (Fat Bar) : 1 Rep Max : | Rx'd
Sets
1 Front Squat (Fat Bar) | 175 lbs


Sled Pull 400 m TT : 4 mins 35 secs | Rx'd
Intervals
Sled Pull, 400 m | 4:35-- 135lbs


GHD Hip Extensions : 3x15 : Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions



10 AM

Running (Trail) 1:01:37 intensity: (1:00:54 @1) + (42 @2) + (1 @3) 8.01 mi (7:42 / mi) +180ft 7:32 / mi
ahr:117 max:145 shoes: N2 V2 Road Orange/Gray

Easy lunch jog just soaking in the sun shine and jumping over big ass snakes (all bull snakes). 3 of them on today's run stretched across the trail.
3 PM

Running (Trail) 33:03 [1] 4.01 mi (8:15 / mi) +69ft 8:07 / mi
ahr:121 max:137 shoes: N2 V2 Road Orange/Gray

Easy after work jog to pad the miles a little more.

Wednesday May 9 #

6 AM

Running (Road) 52:32 intensity: (35:00 @1) + (18 @2) + (44 @3) + (16:24 @4) + (6 @5) 6.66 mi (7:53 / mi) +244ft 7:37 / mi
ahr:134 max:171 shoes: N2 V2 Road Orange/Gray

Mellow morning miles before work. Legs are trashed today from all the air squats I did on Monday. Why I skipped the 5K last night. Hammies are screaming at me. LOL
10 AM

Running (Trail) 51:54 intensity: (51:53 @1) + (1 @3) 6.4 mi (8:07 / mi) +137ft 7:57 / mi
ahr:114 max:132 shoes: N2 V2 Road Orange/Gray

Mellow couple of laps of Davidson Mesa over lunch. Heavy legs

Tuesday May 8 #

5 AM

Running (Road) 55:15 intensity: (54:39 @1) + (25 @2) + (11 @3) 7.11 mi (7:46 / mi) +222ft 7:33 / mi
ahr:117 max:151 shoes: Salomon Sonic RA Blue

Mellow morning miles before work. Just putting in the time. Was going to hit the trails but since I am doing a 5K tonight thought I would keep it flat and easy.
10 AM

Weights (Westside) 55:00 [3]

Warmup: 5 mins on the airbike and shoulder mobility drills


Dynamic Bench Press : 9x3 at 52% 1RM, rest 45 secs : | Rx'd
Sets : rest 45 secs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs


Band Resisted Pull Ups : 5-5-5-ME : | Rx'd
Sets
5 Band Resisted Pull Ups
5 Band Resisted Pull Ups
5 Band Resisted Pull Ups
Band Resisted Pull Up | 5 reps


Banded Kettlebell Shoulder Press : 10-10-10 : Rx'd
Sets
10 Banded Kettlebell Shoulder Press | 36 lbs
10 Banded Kettlebell Shoulder Press | 36 lbs
10 Banded Kettlebell Shoulder Press | 36 lbs


GHD Sit-ups : 3x20 : Completed | Rx'd
Sets
20 GHD Sit-ups
20 GHD Sit-ups
20 GHD Sit-ups


4x1 min planks w/ 30sec recoveries


11 AM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD with a focus on glutes, hips, spine, ankles, knees, quads, and shoulders.

Monday May 7 #

5 AM

Running (Trail) 58:27 intensity: (22:07 @1) + (6:06 @2) + (17:47 @3) + (11:57 @4) + (30 @5) 5.75 mi (10:10 / mi) +1196ft 8:30 / mi
ahr:146 max:175 shoes: SLab Ultra

Easy pre-work trail spin to test out the new kicks. These shoes are the bomb so far. Plan on testing them this weekend at Quadrock 25.
10 AM

Running (Road) 15:20 intensity: (10:01 @1) + (4:46 @2) + (33 @3) 2.05 mi (7:29 / mi) +55ft 7:18 / mi
ahr:134 max:146 shoes: N2 V2 Road Orange/Gray

Run part of the gym workout I did, shorter version of Murph.

Weights (Crossfit) 45:00 [3]

Warmup: 1 mile jog- easy and a bunch of mobility work on the shoulders and hips.

15 Rounds
6 strict pullups
9 air squats
12 pushups
9 air squats

Then 1 mile run at the end, moderate effort
11 AM

Mobility/Massage/Recovery (ROMWOD) 22:00 [3]

ROMWOD after the gym with a focus on hamstrings, glutes, hips, lower back, groin, shoulders, and upper back.

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