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Training Log Archive: shadmika

In the 7 days ending Jul 28:

activity # timemileskm+ft
  Running6 9:18:42 59.38(9:25) 95.56(5:51) 9319
  Weights2 1:50:00
  Mobility/Massage/Recovery1 1:00:00
  Total9 12:08:42 59.38 95.56 9319

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Sunday Jul 28 #

8 AM

Running (Trail) 1:38:58 intensity: (19:06 @1) + (11:10 @2) + (28:58 @3) + (25:30 @4) + (14:14 @5) 10.32 mi (9:35 / mi) +1897ft 8:10 / mi
ahr:154 max:195 shoes: Akasha 2

10 miles easy plus 6 x 30 second hills

Done solo from the Fish Hatchery in Leadville up onto the Colorado Trail. Run as all above 10k feet. Awesome morning out there just cruising and enjoying the morning. Legs are tired from yesterday which I found a little weird considering how slow we were going, maybe that is why? Headed back home right after the run to be home by lunch

Saturday Jul 27 #

8 AM

Running (Trail) 2:40:24 intensity: (1:17:52 @1) + (13:55 @2) + (42:03 @3) + (23:21 @4) + (3:13 @5) 12.75 mi (12:35 / mi) +2677ft 10:30 / mi
ahr:137 max:177 shoes: Akasha 2

18 miles easy on trails

Easy day explore new trails with a group of friends training for Leadville. Ran at thier pace which was more walking than I am used to. Done outside of Leadville so run was all between 10K and 11.5k in alitude. Was going to tack on at the end but my right IT band where it connects to my hip was bothering so stopped just to be safe. Great day with friends.

Friday Jul 26 #

10 AM

Running (Road) 40:09 intensity: (13:18 @1) + (8:08 @2) + (12:59 @3) + (5:27 @4) + (17 @5) 5.02 mi (8:00 / mi) +958ft 6:46 / mi
ahr:144 max:174 shoes: Salomon Predict RA

5 miles easy

Up and down from Leadville going up 6th Ave heading east on the Leadville Marathon course. Uphill on the way out and downhill on the way back. Just keeping the effort easy. Slept really good last night in the tent which surprised me so feeling good today. Chill day in Leadville today and planning on doing the long run tomorrow on the Colorado Trail across the base of Massive. Bought a new running pack this past week and going to test it out. Have a required gear list I have to carry for the UTE so need to test this new pack out before race day.

Thursday Jul 25 #

5 AM

Running (Trail) 1:47:36 intensity: (7:09 @1) + (5:50 @2) + (1:02:15 @3) + (29:56 @4) + (2:26 @5) 11.15 mi (9:39 / mi) +2553ft 7:56 / mi
ahr:156 max:180 shoes: Akasha 2

10-12 miles easy

Easy out and back on the Mesa trail before work, starting at 5:30am and finishing just after 7am. AWESOME morning out there! Just cruising and not even looking at the watch trying to keep my effort in check. Felt pretty good today during the run but tired now which is no surprise, LOL. Heading to Leadville after work today to do my last longer miles this weekend up high. Trying to be high as much as I can since the average elevation at the UTE is 9000ft. Another good night of sleep, 8pm to 4:15am or just over 8 hours.
10 AM

Weights 45:00 [3]

Warmup: Rowing and mobility

Shoulder press- 1x10; 4x5

Bent over rows- 4x12

GHD Situps- 3x20; 1x15

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

3x1min planks w/ 30sec recoveries.

Just took my time, maintance work more than anything.

Wednesday Jul 24 #

8 AM

Running (Trail) 1:12:57 intensity: (56:18 @1) + (13:50 @2) + (2:20 @3) + (29 @4) 10.01 mi (7:17 / mi) +825ft 6:46 / mi
ahr:128 max:165 shoes: Salomon Sonic RA blue2

3 miles easy, 5 x 3 min hills hard with run down recovery, 3 miles easy

Slept in this morning by mistake so had to do this in the heat of the late morning verses before work which is prob a good thing for I need the sleep (got 9 hours last night) and the heat training. Little bit of a sufferfest which it is supposed to be, on the 5th rep I started dry heaving before the end and had to stop for a little bit to collect myself then finished it out. All the vertical I got was only during the intervals, the rest was pretty flat. Going to try to go to bed early again tonight so I can hit the Mesa trail for tomorrow's run before work.

Tuesday Jul 23 #

9 AM

Running (Mix) 1:18:38 intensity: (1:18:18 @1) + (18 @2) + (2 @3) 10.13 mi (7:46 / mi) +409ft 7:29 / mi
ahr:122 max:144 shoes: Salomon Predict RA

10 miles easy plus 4 x 30 second hills

Easy miles done over at Davidson Mesa with Bob Sweeney just chilling out and catching up some. Always great to catch up with Bob, we used to run 2-3 times a week together over the past 2-3 years but that has not been the case this year, only been about 2-3 times a month instead which is still good.

Monday Jul 22 #

6 AM

Weights (Crossfit) 1:05:00 [3]

Warmup: Airbike, mobility and drills


5x RFT: Bar Facing Burpees, Pull-ups and Power Cleans : 17 mins 18 secs | 5 rounds, each round for time, of:
12 Bar Facing Burpees
12 Pull-ups
12 Power Cleans, 50% 1RM | 95 lbs
Resting 2 mins between each round.

2x15 GHD Situps

8 shoulder presses (was going to do more but wiped)
11 AM

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

Nice massage over lunch at Fixt with a total focus on the legs. So good.

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