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Training Log Archive: shadmika

In the 7 days ending Apr 21:

activity # timemileskm+ft
  Running5 6:27:29 51.08(7:35) 82.21(4:43) 3523
  Other1 3:00:00 2.0(1:29:59) 3.22(55:55)
  Weights2 2:05:00 1.0 1.61
  Total8 11:32:29 54.08 87.03 3523

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Sunday Apr 21 #

8 AM

Other 3:00:00 [3] 2.0 mi (1:29:59 / mi)

Spent all day out at 11,000ft in RMNP taking a Crevasse Rescue class learning all the different haul systems and climbing as part of a rope team. Some hiking around while tied into a team.

Saturday Apr 20 #

7 AM

Running (Trail) 2:05:25 intensity: (9:44 @1) + (11:31 @2) + (25:16 @3) + (1:08:16 @4) + (10:38 @5) 16.03 mi (7:49 / mi) +1213ft 7:18 / mi
ahr:160 max:184 shoes: LaSportive Bushido Blue

Did my mileage on the Dirty Bizmark loop today in Superior. Dead legs from the start so just cruised, enjoyed the morning, and layed down the mileage. Think the dead legs was from not sleeping well last night, always happens when I have company in town. Still pleased with getting it done.

Friday Apr 19 #

6 AM

Running (Trail) 57:10 intensity: (48:00 @1) + (5:49 @2) + (3:21 @3) 6.01 mi (9:31 / mi) +1424ft 7:46 / mi
ahr:124 max:159 shoes: LaSportive Bushido Blue

Pre-work trail run from NCAR out onto the Mesa Trail doing an out and back. FUCKING great morning out there today! Little bit of faster running the last 1/2 to 3/4 of a mile just to open up the legs a little. No real effort, just cruising otherwise.
9 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)

Warmup: running, drills and mobility


3 RFT: 14 mins 54 secs | Rx'd
3 rounds of:
Run, 400 m
21 Dumbbell Push Press, 40% 1RM | 35 lbs
15 Burpees
15 Jumping Bar Muscle-ups

3x15 Reverse Hyper @ 115lbs

3x15 GHD Situps

Thursday Apr 18 #

8 AM

Running (Mix) 1:14:13 intensity: (5:58 @1) + (31 @2) + (5:44 @3) + (44:53 @4) + (17:07 @5) 10.01 mi (7:25 / mi) +263ft 7:14 / mi
ahr:164 max:189 shoes: Salomon Sonic RA blue2

Just an easy morning cruise around the roads by work. Not ever looking at my watch for pace but just jogging listening to Jocko podcast. Awesome morning!

Wednesday Apr 17 #

9 AM

Running (Road) 1:14:11 intensity: (10:42 @1) + (23:02 @2) + (25:53 @3) + (12:11 @4) + (2:23 @5) 11.02 mi (6:44 / mi) +379ft 6:31 / mi
ahr:150 max:183 shoes: Salomon Sonic RA blue2

3 miles easy, 15 x 1 min fast/1 min easy, 3 miles easy/mod.

That was a fun one, never looked at the watch just ran by effort to do the workout. Damn cruising along without being trashed, love it. Tired today but that is due to having company and did not affect the run today. Going to try to get out for another 3 or 4 this afternoon, if I can't then I will move the second easy double to tomorrow

Tuesday Apr 16 #

10 AM

Running (Road) 56:30 intensity: (20:55 @1) + (6:34 @2) + (16:38 @3) + (12:21 @4) + (2 @5) 8.01 mi (7:03 / mi) +244ft 6:51 / mi
ahr:146 max:173 shoes: Salomon Predict RA

Tired today from only getting about 6 hours of sleep last night but man I felt good on the run today after the first mile. This all felt like I put no real effort in. I was cruising what I felt was easy the last 2 miles in the high 6s... Huh....

Monday Apr 15 #

10 AM

Weights 1:00:00 [3]

Warmup: 1000m row and mobility

Do 1 set of exercise 1, then 1 set of exercise 2, followed immediately by 1 set of exercise 3. That’s 1 round. Do as many rounds as you can, resting as little as possible. Your goal is to do AMRAP (as many reps as possible) of each exercise in 30 minutes. Always use strict form. Some advice: Don’t ever max out on a set, or you’ll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 150 reps of each exercise.

1. Pushup
2. Pullup
3. Dip

Reps: AMRAP

Time: 30 Minutes

Got in 87 of each movement, my triceps gave out. (29 rounds of 3 reps each)

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