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Training Log Archive: shadmika

In the 7 days ending Mar 3:

activity # timemileskm+ft
  Running6 7:21:29 52.44(8:25) 84.39(5:14) 3131
  Weights4 2:15:00
  Hike/Walk/Ruck2 59:52 3.68(16:16) 5.92(10:07) 143
  Rock Climbing1 30:00
  Other3 27:00 2.0 3.22 625
  Mobility/Massage/Recovery1 5:00
  Total13 11:38:21 58.12 93.53 3898

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MoTuWeThFrSaSu

Sunday Mar 3 #

9 AM

Running (Mix) 2:41:40 intensity: (12:01 @1) + (6:12 @2) + (1:03:45 @3) + (54:43 @4) + (24:59 @5) 14.01 mi (11:32 / mi) +2280ft 10:00 / mi
ahr:160 max:187 shoes: Speedgoat

Easy lap of Mount Sanitas going up and down the backside (first tracks in the new snow) with Rebecca which as 8 miles then broke off for another 6 miles solo to get my 14. So cold today, 1 degrees at the start 5 degrees at the finish, think I got frost nip on the tip of my nose.

Saturday Mar 2 #

10 AM

Running (Treadmill) 57:21 intensity: (57:15 @1) + (4 @2) + (2 @3) 8.04 mi (7:08 / mi)
ahr:116 max:149 shoes: Sonic Pro2 Yellow

Easy run on the mill with 5x30sec at 5:30psce with 2 min recoveries. Felt good once I got going, for I was super tired from my early flight this morning.
11 AM

Weights 35:00 [3]

Just some lifting after the run

Bench
2x10 @ 115lbs
2x10 @ 135lbs

Dumbell Shoulder press
4x10 @ 25lbs in each hand

5 rounds
5 pullups
10 pushups

Dumbell bent over rows
3x10 @ 50lbs

3x20 situps

3x10 back extends w/ 10lbs

Friday Mar 1 #

8 AM

Running (Treadmill) 1:00:08 intensity: (56:44 @1) + (2:20 @2) + (1:04 @3) 8.25 mi (7:17 / mi) +6ft 7:17 / mi
ahr:119 max:147 shoes: Sonic Pro2 Yellow

Easy run on the mill with 5x20sec fast towards the end. Full on blizzard here in MN now.
11 AM

Weights (Mountain Athlete) 45:00 [3]

Obj: Strength


Warm-up:
4 Rounds
6x Air Squats
6x Lunges
6x Sit-ups
Instep Stretch

Training:

(1) 8 Rounds
Mini Leg Blaster
30 sec rest

(2) 7 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Russian Twist (25#)
60 sec Plank
20x Sit-ups

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Thursday Feb 28 #

10 AM

Running (Treadmill) 57:58 intensity: (56:14 @1) + (1:02 @2) + (42 @3) 8.03 mi (7:13 / mi)
ahr:114 max:143 shoes: Sonic Pro2 Yellow

Easy 8 mile jog on the treadmill. Crazy snow and cold here and don't feel like dealing with it.
11 AM

Other 15:00 [3] +625ft

15mins on Jacob's Ladder right after the run on the treadmill. Now that was fun!

Weights 5:00 [3]

5 Rounds
5 Strict Pull Ups
10 Push Ups

Wednesday Feb 27 #

12 PM

Note

Day off, traveling to MN to surprise mom for her birthday.

Tuesday Feb 26 #

6 AM

Other 6:00 [3] 1.0 mi (6:00 / mi)

Warmup on the ellipical before climbing

Mobility/Massage/Recovery 5:00 [3]

Stretching out before climbing after the warmup

Rock Climbing 30:00 [3]

Only 30min of bouldering today. Got a call from Tracy just before I was going to start that ate into my time, had to take it to help her with a work issue she is having trying to work from Central America. Can't wait until I join her in a few weeks.
10 AM

Running (Mix) 1:13:13 intensity: (1:02:50 @1) + (8:03 @2) + (1:40 @3) + (40 @4) 10.1 mi (7:15 / mi) +780ft 6:45 / mi
ahr:126 max:167 shoes: Sonic Pro2 Yellow

3 miles easy, 5 x 3 min hills mod/hard with 3 min easy/mod run back recovery, 3 miles easy.

Tough one for sure, dry heaving at the top of the in each of the 5 reps. HA!
4 PM

Hike/Walk/Ruck (Road) 30:35 [1] 1.84 mi (16:37 / mi) +71ft 16:02 / mi
ahr:85 max:98

Dog walk after work to loosen up

Monday Feb 25 #

6 AM

Other 6:00 [3] 1.0 mi (6:00 / mi)

Warmup on the ellipical machine before lifting.

Weights (Mountain Athlete) 50:00 [3]

Warm-up:

4 Rounds
6x Air Squats
6x Lunges
10x Sit-ups
Instep Stretch

Training:

(1) 8 Rounds
Mini Leg Blaster
30 sec rest

(2) 7 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
10x Russian Twist 25lbs
1 min Plank
20x Situps

4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recovery

3x10 Dips

3x10 Straight Leg Raises


9 AM

Running (Road) 31:09 intensity: (29:54 @1) + (31 @2) + (44 @3) 4.01 mi (7:46 / mi) +65ft 7:39 / mi
ahr:125 max:148 shoes: Salomon Sonic RA blue2

Super chill lunch jog just to loosen up. Should have been a day off but moved things around since I am traveling on Wed and need that day off instead.
3 PM

Hike/Walk/Ruck (Road) 29:17 [1] 1.84 mi (15:55 / mi) +72ft 15:21 / mi
ahr:95 max:126

Easy walk to loosen up after getting home from work. Joints are stiff from yesterday for sure

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