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Training Log Archive: shadmika

In the 7 days ending Sep 22:

activity # timemileskm+ft
  Running5 5:29:20 41.95(7:51) 67.51(4:53) 1702
  Hike/Walk/Ruck1 1:35:14 4.02(23:41) 6.47(14:43) 1429
  Weights2 1:20:00
  Mobility/Massage/Recovery3 1:00:00
  Rowing1 21:00 3.11(6:46) 5.0(4:12)
  Total11 9:45:34 49.08 78.98 3131

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Sunday Sep 22 #

11 AM

Hike/Walk/Ruck (Trail) 1:35:14 intensity: (1:34:57 @1) + (5 @2) + (12 @3) 4.02 mi (23:41 / mi) +1429ft 17:43 / mi
ahr:102 max:143 shoes: Lycan

Easy hike with a friend and the dog in the Flatirons. Marci was out of control today going after other dogs. Think it is because we were walking verses our normal running where she is more distracted. It was very concerning.

Saturday Sep 21 #

11 AM

Running (Road) 49:09 intensity: (53 @1) + (39 @2) + (7:29 @3) + (36:17 @4) + (3:51 @5) 6.19 mi (7:56 / mi) +82ft 7:51 / mi
ahr:164 max:182 shoes: Salomon Sonic RA blue2

Fredrick Burro race.... Took it out hard and even lead most of the race but could not hold on, AJ easily lets others pass. Some day he will get a win. This is the first time he was willing to lead the pack for this long. That is promising at least. Ended up 4th.

Friday Sep 20 #

6 AM

Running (Trail) 33:05 intensity: (3:06 @1) + (3:38 @2) + (14:08 @3) + (9:44 @4) + (2:29 @5) 4.11 mi (8:03 / mi) +145ft 7:47 / mi
ahr:156 max:176 shoes: Salomon Sonic RA blue2

rest or 4 miles slow

Mellow morning jog with Marci dog from the house. Hoping for a more mellow work day today and drama free day. Working from home in the am so that helps. ;o)

Thursday Sep 19 #

6 AM

Mobility/Massage/Recovery (ROMWOD) 15:00 [3]

ROMWOD before work with a focus on hamstrings, shoulders, quads
9 AM

Running (Mix) 1:27:36 intensity: (23:22 @1) + (41:14 @2) + (22:22 @3) + (38 @4) 11.01 mi (7:57 / mi) +437ft 7:40 / mi
ahr:142 max:169 shoes: Salomon Predict RA

10-12 miles easy

"Talked Bob into joining me running from his house around Davidson Mesa, under 36 onto the Dirty Bizmark and back. Great to spend some time catching up with him.

Life stress is still a higher than normal and expect it to stay that way for a while.

Wednesday Sep 18 #

9 AM

Running (Trail) 1:13:56 intensity: (14:14 @1) + (6:24 @2) + (19:02 @3) + (27:38 @4) + (6:38 @5) 9.91 mi (7:28 / mi) +819ft 6:55 / mi
ahr:155 max:186 shoes: Sonic Pro2 Yellow

3 miles easy, 5 x 3 min hills mod/hard with 4 min easy/mod recovery, 3 miles easy

"Was on the struggle bus on today's run. The effort was there but not the pace up the hill. Just kept grinding until the work was done. Ended up with about 800ft of vertical, not a lot but at least something.

Kind of on the fence about racing on Sunday, worried about blowing up my legs like I did last week with the 100k coming up. I have not signed up yet and if I am going to need to sign up today...."
7 PM

Mobility/Massage/Recovery (Romwod ) 25:00 [3]

Romwod with a heavy focus on the hips and quads

Tuesday Sep 17 #

5 AM

Running (Trail) 1:25:34 intensity: (19:36 @1) + (14:39 @2) + (8:38 @3) + (32:36 @4) + (10:05 @5) 10.73 mi (7:58 / mi) +219ft 7:49 / mi
ahr:153 max:179 shoes: Sonic Pro2 White

10 miles easy with 4 x 30 seconds fast/30 seconds easy

"Early morning run over at Davidson Mesa. Rebecca showed up and ran the last 2 miles with me slowing down the average pace by quite a bit but it really does not matter. Did get the intervals in as well.
9 AM

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

Warmup: Bike, mobility and lots of drills

Partner WOD taking turns each round (with Frank)

12 RFT: 23 mins 56 secs | Rx'd
12 rounds of:
10 Air Bike Calories
10 Power Snatches, 40% 1RM | 65 lbs
10 Pull-ups
10 Air Bike Calories

Monday Sep 16 #

10 AM

Rowing 21:00 [3] 5.0 km (4:12 / km)

Easy to moderate row at the gym to get the blood moving a little more today.

Weights 20:00 [3]

Right after rowing...

5 Rounds not for time
10 pushups
100m on the skierg

3x15 GHD Situps

3 Rounds of Mountain Athlete calf raises
6 PM

Mobility/Massage/Recovery (Romwod ) 20:00 [3]

Romwod with a focus on legs

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