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Training Log Archive: shadmika

In the 7 days ending Jul 21:

activity # timemileskm+ft
  Running6 12:52:55 78.3(9:52) 126.01(6:08) 13476
  Weights3 2:25:00
  Hike/Walk/Ruck1 1:02:01 3.13(19:49) 5.04(12:19) 697
  Mobility/Massage/Recovery1 1:00:00
  Total10 17:19:56 81.43 131.05 14173
averages - weight:166.6lbs

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Sunday Jul 21 #

6 AM

Running (Trail) 2:34:08 intensity: (19:53 @1) + (5:01 @2) + (53:13 @3) + (1:08:25 @4) + (7:36 @5) 15.01 mi (10:16 / mi) +2698ft 8:47 / mi
ahr:157 max:182 shoes: Akasha

20 miles easy on trails plus 8 x 30 second hills. These will suck :)

Easy morning jog on Little Rainbow and Double Rainbow trails just cruising easy. Felt better than I thought I would after getting warmed up which took a few miles. Was going to do the whole 20 but started to feel my knee and was feeling somewhat good so I decided to end the week on a high note. Happy with the week, 79miles with 14,000ft of vertical. I will take it. Scheduled a massage for tomorrow. ;o)

Hike/Walk/Ruck (Trail) 1:02:01 [1] 3.13 mi (19:49 / mi) +697ft 16:22 / mi
ahr:85 max:128 shoes: Akasha

Easy hike after the run just to keep moving and not stiffing up. Driving back to Boulder tonight

Saturday Jul 20 #

7 AM

Running (Trail) 4:57:17 intensity: (1:37:21 @1) + (56:59 @2) + (1:19:05 @3) + (53:25 @4) + (10:27 @5) 24.98 mi (11:54 / mi) +6372ft 9:35 / mi
ahr:146 max:191 shoes: Bushido Black/Yellow

25 miles easy/mod on trails

12.5miles out and back on the Rainbow Trail starting at the trailhead for the Double Rainbow. A lot more climbing than I thought it would be and I suffered. Took 4 bottles with me which was not enough, needed 5. Went the last 5 miles back to the car with no fluids and was super wiped at the end due to it. More walking than expected due to the steepness of the climbs which put me out there longer which made me run out of water. Need to plan better. This was all done between 8500 to 10100ft. Glad to have that one in the bank!

Friday Jul 19 #

4 AM

Note
weight:166.6lbs

Weight check in
5 AM

Running (Trail) 47:59 intensity: (47:28 @1) + (16 @2) + (15 @3) 5.52 mi (8:42 / mi) +403ft 8:08 / mi
ahr:123 max:141 shoes: Akasha 2

5 miles slow

Super mellow dog jog with Ms. Marci. Just chilling, the first mile is always rough with her and was over a 10min mile but then we settled into a nice jog. Heavy legs today but doesn't surprise me.
9 AM

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

Warmup: Airbike, rowing, mobility and drills

1x10; 4x5 Shoulder Press

10 strict pullups
20 pushups


FT: 10 mins 17 secs | Rx'd
10 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
9 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
8 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
7 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
6 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
5 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
4 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
3 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
2 Kettlebell Swings | 53 lbs
1 Alligator Walk, 20 m
1 Kettlebell Swing | 53 lbs
1 Alligator Walk, 20 m

Thursday Jul 18 #

5 AM

Running (Trail) 1:58:12 intensity: (18:04 @1) + (12:14 @2) + (50:40 @3) + (36:14 @4) + (1:00 @5) 12.26 mi (9:38 / mi) +2817ft 7:55 / mi
ahr:153 max:184 shoes: Akasha 2

10-12 miles easy on trails

Starting at the South Mesa Trailhead just did an out and back on the Mesa trail. Cruising what felt like an easy all day pace never really looking at my watch. Awesome sunrise and morning out there today, could not have asked for a better morning. Did take one fall when I was zoning out and caught my toe, no damage but a chunk taken out of my hand. Might hit up a short yoga class over lunch just to try and loosen up some, hips are super tight.

Wednesday Jul 17 #

5 AM

Running (Trail) 1:21:13 intensity: (28:01 @1) + (47 @2) + (14:18 @3) + (30:30 @4) + (7:37 @5) 10.52 mi (7:43 / mi) +978ft 7:06 / mi
ahr:152 max:180 shoes: Akasha

3 miles easy, 30 min mod/hard, ideally motivated by strava trail segment, 3 miles easy

Trails were Flatiron Vista- Dowdy Draw- Springbrook loop. Awesome morning out there. Due to how hot it is supposed to be today hit the harder effort workout early. Just an easy cruise to about halfway down Dowdy Draw then the 30min effort from there over to Springbrook where I did 1.5 laps then jogged back to the car. Knee always starts to feel better after a few miles of warmup and is fine for an hour or two afterwards then starts to ache, why I think it is runners knee. No weight bearing exercises per your notes until it goes away. Did go get an hour massage last night to try and loosen up and will schedule another one for Monday after the heavy upcoming weekend.
10 AM

Weights 55:00 [3]

Warmup: Airbike and mobility

20 strict pullups (14,6)

1x10 and 4x5 Shoulder Press

3x12 Bent Over Rows

3x10 Dips

4x15 GHD Situps

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

2x1:30min planks with 30sec recoveries then 1 min plank

Tuesday Jul 16 #

8 AM

Running (Trail) 1:14:06 intensity: (1:13:39 @1) + (4 @2) + (12 @3) + (11 @4) 10.01 mi (7:24 / mi) +208ft 7:16 / mi
ahr:122 max:168 shoes: Salomon Predict RA

10 miles easy with 4 x 20 seconds fast/2 min easy

Done over at Davidson Mesa so very flat. Started out super easy and just cruised not looking at my watch and zoning out to podcasts. Did the pickups from mile 7 to 8.5 around 5:30pace. Great morning out there for the sun was behind clouds. Sleepy as I type this, did get normal sleep last night for the first time in about a week so going to really focus on keeping that up the rest of the week.
4 PM

Mobility/Massage/Recovery 1:00:00 [3]

Massage after work trying to loosen up the legs some. The right leg feel out of alignment and like I am starting to get runners knee.

Monday Jul 15 #

10 AM

Weights 30:00 [3]

Warmup: Airbike and mobility

3x10 Shoulder Press

2x12 Front Squats

Trashed from the weekend of running in the hot desert and lack of sleep. Planned on doing more work than this but decided after doing the main lifts to call it and rest. Have a big running week this week before the start of the 3 week taper.
6 PM

Note
(rest day)

Rest day from running.

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