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Training Log Archive: shadmika

In the 7 days ending Apr 7:

activity # timemileskm+ft
  Running3 2:10:35 14.34(9:06) 23.08(5:40) 1831
  Weights2 2:00:00
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 35:17 2.03(17:23) 3.27(10:48) 72
  Total8 5:25:52 16.37 26.35 1903

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Sunday Apr 7 #

8 AM

Running (Trail) 1:03:56 intensity: (7:58 @1) + (4:06 @2) + (16:26 @3) + (30:11 @4) + (5:15 @5) 6.06 mi (10:33 / mi) +1592ft 8:27 / mi
ahr:157 max:182 shoes: LaSportive Bushido Blue

Easy trail on the Mesa Trail with Ted. We did the 4x30sec hill sprints on the trails on the side of NCAR afterwards. Little to steep to be a real hill sprint but still good work.

Saturday Apr 6 #

7 AM

Running (Road) 40:19 intensity: (4:18 @1) + (20:47 @2) + (14:41 @3) + (33 @4) 5.03 mi (8:01 / mi) +178ft 7:45 / mi
ahr:146 max:163 shoes: Salomon Sonic RA blue2

Easy morning jog before the gym. Sore from yesterday.
8 AM

Mobility/Massage/Recovery 20:00 [3]

20 mins on the roller and stretching between running and gym
9 AM

Weights 1:00:00 [3]

Warmup: Lots of stretching and mobility work. Followed by drills of each movement.

20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

- did not keep track of the count, don't care right now.
12 PM

Mobility/Massage/Recovery 20:00 [3]

Free 20 minute massage on the legs at the Renew grand opening in Louisville.

Friday Apr 5 #

10 AM

Weights 1:00:00 [3]

Warmup: 1000m Rowing, mobility and warmups on each movement

10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press, 115 lbs
Deadlift, 135 lbs
Push-up, 1x bodyweight | lbs
Strict Pull-up, 1x bodyweight | lbs
Back Squat, 115 lbs

3x15 GHD Situps

4x30sec planks with 30sec recoveries

Thursday Apr 4 #

1 PM

Note
(sick) (rest day)

Rest day to let the body heal from the infection that I have been fighting this week.

Wednesday Apr 3 #

4 PM

Note
(sick) (rest day)

Kidney and bladder infections. Explains why I felt like such shit yesterday. Taking a few days off to recover. Sigh....

Tuesday Apr 2 #

10 AM

Running (Trail) 26:20 intensity: (4:08 @1) + (13:43 @2) + (6:49 @3) + (1:35 @4) + (5 @5) 3.25 mi (8:06 / mi) +61ft 7:58 / mi
ahr:145 max:176 shoes: Salomon Sonic RA blue2

Felt like total shit on this run, could never get going or start to feel better so I threw in the towel after 3 miles and took a 2 hour nap in my truck at the trailhead instead. Massive headaches, body aches, chilled, ect.... Wondering if I am starting to come down with something because I even slept over 10 hours last night which is something I never do. Heading to bed early again tonight, maybe I can kick it before it becomes an ongoing issue.

Monday Apr 1 #

4 PM

Hike/Walk/Ruck (Road) 35:17 [1] 2.03 mi (17:23 / mi) +72ft 16:49 / mi
ahr:85 max:123 shoes: Helios Blue

Easy walk after work to help stay awake and not nap.

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