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Training Log Archive: shadmika

In the 7 days ending Aug 22, 2018:

activity # timemileskm+ft
  Running7 11:52:20 59.14(12:03) 95.18(7:29) 4757
  Weights5 4:30:00 0.37 0.6
  Yoga2 2:05:00
  Hike/Walk/Ruck2 1:37:06 5.25(18:30) 8.45(11:30) 187
  Mobility/Massage/Recovery2 40:00
  Total18 20:44:26 64.76 104.22 4944

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Wednesday Aug 22, 2018 #

10 AM

Running (Mix) 45:52 intensity: (45:17 @1) + (25 @2) + (10 @3) 6.11 mi (7:30 / mi) +275ft 7:12 / mi
ahr:119 max:146 shoes: Salomon Sonic RA Blue

Easy run before hitting the gym, felt really good after the first 2 miles.
11 AM

Weights 30:00 [3]

Work up to a Max Bench Press

10x45lbs
10x95lbs
10x135lbs
155lbs
165lbs
185lbs
195lbs
205lbs
210lbs -- NEW BENCH PR!

5X5 Bench with 3 second pause at the bottom 135lbs
12 PM

Weights (Crossfit) 1:00:00 [3] 0.6 km (1:40:00 / km)

Warmup: Running, mobility and drills


G.I. Jane : 12 mins 29 secs | Rx'd
100 Burpee Pull-ups


3x15 GHD Situps
5 PM

Running (Trail) 1:11:07 intensity: (28:44 @1) + (6:28 @2) + (9:04 @3) + (7:06 @4) + (19:45 @5) 5.81 mi (12:14 / mi) +164ft 11:55 / mi
ahr:150 max:193 shoes: N2 V2 Road Orange/Gray

Donkey Jog with Tracy, Action Jackson, and Yukon. We had fun taking the boys out tonight.

Tuesday Aug 21, 2018 #

10 AM

Running (Mix) 46:50 intensity: (41:01 @1) + (1:11 @2) + (4:06 @3) + (32 @4) 6.1 mi (7:41 / mi) +269ft 7:22 / mi
ahr:122 max:163 shoes: No Bull runners black

Easy lunch run before hitting the Crossfit class. Started out super rough but evened out nicely.
11 AM

Mobility/Massage/Recovery 15:00 [3]

On the roller between running and Crossfit.
12 PM

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

Warmup: Rowing, planks, mobility and drills


AMRAP 15 mins: 5 rounds + 5 V Situps | 180 reps |
15:00 AMRAP:
21 V Situps
14 Dumbbell Alternating One Arm Push Jerks | 50 lbs

-- Core is shot now.
5 PM

Running (Trail) 47:23 intensity: (46:31 @1) + (25 @2) + (25 @3) + (2 @4) 5.26 mi (9:01 / mi) +197ft 8:42 / mi
ahr:118 max:165 shoes: Helios Blue

Dog jog with Gemma and Tracy. Nice and easy, longest Gemma has gone in a while I could tell after mile 3.

Monday Aug 20, 2018 #

11 AM

Mobility/Massage/Recovery 25:00 [3]

Spending time on the roller and mobility before Crossfit to try and loosen up the sore hips from the weekend.
12 PM

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

Warmup: Biking, mobility and drills.


Fight Club : 296 reps
3 rounds, 1 min per station:
Thruster, 95 lbs
Power Clean, 95 lbs
Box Jump Over, 24 in
Pull-up
Assault Bike Calories
Rest 1 min

--- dry heaving after the last round, I was trashed at the end.

Sunday Aug 19, 2018 #

12 AM

Running (Mix) 6:23:43 intensity: (3:42:25 @1) + (52:11 @2) + (1:05:59 @3) + (36:08 @4) + (7:00 @5) 23.38 mi (16:25 / mi) +3060ft 14:36 / mi
ahr:130 max:189 shoes: Akasha

Pacing Donnie at Leadville 100 from Outward Bound to the Finish. Once again I got him in bad shape and had to put him back together. We ended up finishing really strong passing over 60 people the last 20 miles.
6 PM

Hike/Walk/Ruck 1:20:14 [1] 4.04 mi (19:52 / mi) +94ft 19:26 / mi
ahr:76 max:118 shoes: Salomon Sonic RA Blue

Walk with Tracy and Baby Girl before bed just to move a little bit more. Great evening in Salida!

Saturday Aug 18, 2018 #

12 PM

Yoga 1:10:00 [3]

Yoga with Tracy again in Salida before heading to Leadville to pace all night.

Friday Aug 17, 2018 #

10 AM

Hike/Walk/Ruck (Road) 16:52 [1] 1.21 mi (13:56 / mi) +93ft 13:00 / mi
ahr:75 max:117

Morning dog walk in Salida with Baby Girl, brought her up here for the first time to Tracy's
12 PM

Yoga 55:00 [3]

Lunch time Yoga with Tracy. Great class today, actually fell asleep at the end of it. Haaa!
2 PM

Running (Mix) 1:07:50 intensity: (1:02:26 @1) + (4:21 @2) + (1:03 @3) 6.05 mi (11:13 / mi) +656ft 10:10 / mi
ahr:120 max:148 shoes: Salomon Sonic RA Blue

Easy jog with Tracy in Salida from the house to the top of S Mountain and back. I could get used to this.

Thursday Aug 16, 2018 #

5 AM

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

Warmup- barbell work, rowing, and mobility.

NoCoast Chaos Workout:

5 movements switching when ever the coach yells to switch not knowing what is next.

Thrusters @ 75lbs
Sit Ups
Box Jumps
Burpees
Power Cleans @ 75lbs

Interesting way to mix things up with not knowing what is next. Went for 20 mins total.
10 AM

Running (Trail) 49:35 intensity: (47:36 @1) + (1:23 @2) + (36 @3) 6.43 mi (7:43 / mi) +136ft 7:34 / mi
ahr:126 max:157 shoes: Salomon Sonic RA Blue

Easy lunch jog over at the Mesa again. Kept it super mellow, little wiped from this morning.

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