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Training Log Archive: shadmika

In the 7 days ending Apr 14:

activity # timemileskm+ft
  Running8 9:21:58 69.58(8:05) 111.98(5:01) 3721
  Weights3 2:50:00 1.25 2.01
  Total11 12:11:58 70.83 113.99 3721
averages - weight:168lbs

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Sunday Apr 14 #

8 AM

Running (Trail) 1:24:00 intensity: (49:31 @1) + (21:11 @2) + (7:01 @3) + (5:55 @4) + (22 @5) 10.31 mi (8:09 / mi) +784ft 7:36 / mi
ahr:134 max:174 shoes: Salomon Sonic RA blue2

I ran from the trailhead off the highway into Arches National Park and back while Sonja went mountain biking. Love to desert trails this time of year! Super sandy so that slowed things down some. Driving back home this evening .

Saturday Apr 13 #

8 AM

Running (Trail) 2:18:50 intensity: (1:49:26 @1) + (10:44 @2) + (10:53 @3) + (7:31 @4) + (16 @5) 14.02 mi (9:54 / mi) +1385ft 9:03 / mi
ahr:123 max:172 shoes: LaSportive Bushido Blue

Easy morning jog with Rebecca at Rabbit Valley outside of Fruita after seeing friends off for their races. Just cruised around at her pace exploring the Western Rim trails . So fun!

Friday Apr 12 #

6 AM

Running (Road) 45:19 intensity: (6:57 @1) + (6:40 @2) + (10:14 @3) + (15:17 @4) + (6:11 @5) 6.01 mi (7:32 / mi) +142ft 7:23 / mi
ahr:155 max:178 shoes: Salomon Sonic RA blue2

Easy morning run with 4x30sec hard in the middle. Just cruising around the roads by work watching the sun come up. Off to Fruita this afternoon for a weekend of trail running out there.
10 AM

Weights 1:00:00 [3]

Warmup: 1000m row, mobility and drills

2 Rounds
30-20-10
Deadlifts at 155lbs
Pushups

--had 3 rounds planned but this was way harder than it looked.

5x5 strict pullups

4x15 GHD Situps

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

Thursday Apr 11 #

10 AM

Running (Road) 1:01:32 intensity: (6:31 @1) + (2:46 @2) + (19:18 @3) + (23:36 @4) + (9:21 @5) 8.01 mi (7:41 / mi) +257ft 7:27 / mi
ahr:160 max:185 shoes: Salomon Sonic RA blue2

Just jogged, never looked at the watch unless I needed to know the distance. Did not look at pace, just ran easy. Tired and sore today but that was expected. Got plenty of sleep last night time wise but it was not restful sleep.

Wednesday Apr 10 #

5 AM

Running (Road) 1:24:09 intensity: (8:43 @1) + (7:27 @2) + (15:09 @3) + (37:45 @4) + (15:05 @5) 12.01 mi (7:00 / mi) +538ft 6:43 / mi
ahr:160 max:184 shoes: Sonic Pro2 Yellow

3 miles easy, 6/5/4/3/2/1 min fast with 2 min easy recovery (think 10k), 4 min easy, 4 x 30 second hills hard, 3 miles easy.

Wanted to get it in before the storm which I am thankful for. Started raining lightly about 15mins after starting so was frozen by the end. All done on roads around work and felt a little slower but that is expected with an early morning run, I always do. Intervals ran between 6 and 6:30 pace. Tired but feeling good!
10 AM

Weights 50:00 [3]

Warmup: 2000m on the rower and shoulder mobility work


"Death By" - Push-ups : 1 rep + 1 rep / 1 min : 14 | Rx'd -4.0 rounds
"Death By" : 1 rep + 1 rep / 1 min
Push-up : 14 rounds
---104 total pushups....weak

4x10 dumbell shoulder press @ 25lbs

3x15 Reverse Hyper
3 PM

Running (Treadmill) 24:39 intensity: (18:51 @1) + (4:20 @2) + (1:28 @3) 3.01 mi (8:11 / mi)
ahr:127 max:149 shoes: Sonic Pro2 Yellow

Easy second run of the day on the treadmill for I pussed out of the weather since I dealt with it this morning. Tired

Tuesday Apr 9 #

8 AM

Running (Mix) 1:03:34 intensity: (9:01 @1) + (17:34 @2) + (23:34 @3) + (12:20 @4) + (1:05 @5) 8.2 mi (7:45 / mi) +370ft 7:26 / mi
ahr:150 max:175 shoes: Salomon Sonic RA blue2

Easy run with Bob over at the Mesa from his house. Just running and catching up. It has been to long.

Monday Apr 8 #

5 AM

Note
weight:168lbs

Weight check in, first time in over a month. Better than expected.
6 AM

Running (Road) 59:55 intensity: (24:43 @1) + (6:09 @2) + (14:59 @3) + (12:19 @4) + (1:45 @5) 8.01 mi (7:29 / mi) +245ft 7:16 / mi
ahr:143 max:183 shoes: Salomon Sonic RA blue2

Easy cruise before work just running by effort and not looking at the watch. Think I finally turned a corner on this kidney infection and the low energy that came with it that put me on the couch all day on Saturday. Yay!
10 AM

Weights 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup: 5mins on the airbike, mobility

5 Rounds
400m Run
Kettlebell Front Rack Hold for same time it took to run the 400
no rest between rounds.

4x15 GHD Situps

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

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