Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shadmika

In the 7 days ending Aug 4:

activity # timemileskm+ft
  Running6 6:03:41 40.96(8:53) 65.92(5:31) 5102
  Other2 1:29:00
  Weights1 1:05:00
  Mobility/Massage/Recovery1 1:00:00
  Total10 9:37:41 40.96 65.92 5102

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 4 #

11 AM

Running (Road) 48:41 intensity: (40:21 @1) + (5:30 @2) + (2:50 @3) 6.02 mi (8:05 / mi) +567ft 7:25 / mi
ahr:132 max:148 shoes: LaSportive Bushido Blue

6 miles easy on trails

Super mellow jog on flatter trails after the start of the burro races. Spent the morning saddling and helping new racers understand how to handle their burros, saddles, ect.... I know it is weird but love this stuff. Helped who was running my burro handle him at the startline and then stepped off as they took off. Like you said yesterday feeling antsy, especially with watching the races take off this morning. ;o)... hanging out in town and will head home around dinner

Saturday Aug 3 #

8 AM

Running (Trail) 2:03:16 intensity: (1:59:41 @1) + (2:09 @2) + (1:26 @3) 10.3 mi (11:58 / mi) +1933ft 10:10 / mi
ahr:111 max:156 shoes: Akasha 2

10 miles easy on trails

Super mellow jog with Sonja going at her easy pace. She is tapering for the start of the 100s for Leadman. Went from Fish Hatchery up to the Colorado Trail, over to Powerlines then down and took the road back to Fish Hatchery. Same loop as last weekend for I love this loop. Felt good and chill.... No other plans but a healthy dinner and relax. Was going to go home but decided to stay to do my run tomorrow in Leadville and watch the burro race.

Friday Aug 2 #

11 AM

Running (Road) 30:51 intensity: (16:27 @1) + (11:59 @2) + (2:25 @3) 4.01 mi (7:42 / mi) +728ft 6:34 / mi
ahr:135 max:152 shoes: LaSportive Bushido Blue

4 miles easy plus 4 x 20 second hills

From the gym in Leadville up 6th ave east 2 miles then back. Uphill on the way out and fast downhill coming back even at an easy effort. Felt a little rough but that is most likely just from being in Leadville. Plan the rest of the day is to check out Boom Days and chill out with friends who are up here.

Thursday Aug 1 #

5 AM

Running (Trail) 51:36 intensity: (11:34 @1) + (23:45 @2) + (14:11 @3) + (2:06 @4) 5.51 mi (9:22 / mi) +1245ft 7:43 / mi
ahr:144 max:170 shoes: SLab Ultra 2

5 miles easy

Easy morning run from the South Mesa trailhead just cruising and taking in the awesome morning out there. SO SO GOOD!
9 AM

Other 43:00 [3]

Sauna time at the rec center

30mins in
3 mins out
10 mins in

Total time was 40mins.

Wednesday Jul 31 #

10 AM

Running (Trail) 1:03:26 intensity: (26:02 @1) + (20:20 @2) + (7:31 @3) + (9:02 @4) + (31 @5) 9.1 mi (6:58 / mi) +162ft 6:51 / mi
ahr:139 max:177 shoes: Salomon Predict RA

3 miles easy, 20 min mod/hard, 3 miles easy

Done over at davidson mesa so very flat. Ran the 20mins between 6 to 6:07 pace covering just over 3 miles. Bob showed up for the cooldown so it was a true easy last 3 miles which pushed up the average pace. Felt pretty good considering I was doing this in 85 degree heat. I was going to go hit the sauna right after the run but got called back to work. Maybe later today.

Tuesday Jul 30 #

5 AM

Running (Trail) 45:51 intensity: (30:31 @1) + (11:30 @2) + (3:46 @3) + (4 @4) 6.02 mi (7:37 / mi) +467ft 7:06 / mi
ahr:134 max:162 shoes: Akasha

6 miles easy with 4 x 20 seconds fast/40 seconds easy

Easy morning miles with Marci dog over on the Dirty Bizmark trails. Just cruising easy the first few miles, did the pickups from mile 3.5 to 4.5 then cruised back. Hopefully that wears her out a little. ;o)
9 AM

Other 46:00 [3]

Steam Room Heat training. Sauna was not working.

20 mins in
3 mins out
10 mins in
3 mins out
10 mins in

Total heat time was 40mins

Monday Jul 29 #

9 AM

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

Warmup: Rowing, mobility and drills


FT: 7 mins 8 secs | Rx'd
30 Deadlifts, 50% 1RM | 165 lbs
15 Assisted Muscle-ups
20 Deadlifts, 50% 1RM | 165 lbs
10 Assisted Muscle-ups
10 Deadlifts, 50% 1RM | 165 lbs
5 Assisted Muscle-ups

3 Rounds
15 calories on ski erg
15 GHD Situps
2 PM

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

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

« Earlier | Later »