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Training Log Archive: shadmika

In the 7 days ending Dec 1:

activity # timemileskm+ft
  Running5 2:39:08 17.73(8:59) 28.53(5:35) 532
  Weights4 2:20:00
  Biking-Trainer4 1:30:07 24.5(16.3/h) 39.43(26.3/h) 89
  Mobility/Massage/Recovery4 1:27:00
  Total12 7:56:15 42.23 67.96 621

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MoTuWeThFrSaSu

Sunday Dec 1 #

7 AM

Running (Road) 31:30 [3] 3.9 mi (8:05 / mi) +180ft 7:44 / mi
shoes: Speedgoat

Easy morning jog with Reese around the neighborhood. Little quicker than the past few days due to the roads starting to melt out a little.
8 AM

Biking-Trainer 10:02 [3] 2.0 mi (12.0 mph)

Warmup on the bike before lifting

Weights 50:00 [3]

Easy lifting, mostly legs but some more shoulder work as well. Have a long way to go for sure!
9 AM

Mobility/Massage/Recovery 22:00 [3]

Sauna time after lifting. Loving this lately!

Saturday Nov 30 #

6 AM

Running (Road) 33:25 [3] 3.7 mi (9:02 / mi) +163ft 8:40 / mi
shoes: Speedgoat

Easy run early this morning with Reese on icy and snowy bike paths and roads.

Biking-Trainer 10:00 [3] 2.5 mi (15.0 mph) +7ft

Spin bike as a warm up for lifting
10 AM

Weights 55:00 [3]

Easy upper body lifting and some core work. Focused on starting to rebuild strength in my repaired shoulder.

Mobility/Massage/Recovery 25:00 [3]

Sauna for 25 mins

Friday Nov 29 #

4 PM

Biking-Trainer 40:03 [3] 12.0 mi (18.0 mph) +82ft

Easy spin on the spin bike. No real effort just spinning.

Weights 20:00 [3]

Easy lifting on mostly shoulders after the bike. Trying to be somewhat careful with it.
5 PM

Mobility/Massage/Recovery 20:00 [3]

Sauna session after bike and lifting. Loving the sauna work.

Thursday Nov 28 #

6 AM

Running (Road) 33:12 [3] 3.45 mi (9:37 / mi) +178ft 9:10 / mi
shoes: Speedgoat

Easy snow run with Sonja and Reese. First run outside since the surgery! It was much needed.

Wednesday Nov 27 #

10 AM

Running (Treadmill) 30:01 [3] 3.42 mi (8:47 / mi) +7ft 8:46 / mi
shoes: Salomon Predict RA

Easy spin on the treadmill
11 AM

Weights 15:00 [3]

Easy shoulder lifting work.

Tuesday Nov 26 #

10 AM

Running (Treadmill) 31:00 [3] 3.26 mi (9:31 / mi) +4ft 9:30 / mi
shoes: Salomon Predict RA

Easy spin on the treadmill. Doctor released me yesterday to start running again but said to keep it easy, smooth, and easy to bail if needed. On a snowy day like today, a treadmill fits the bill. Yay for running!

Biking-Trainer 30:02 [3] 8.0 mi (16.0 mph)

Easy spin on the bike right after running just to get in a full hour of cardio.
11 AM

Mobility/Massage/Recovery 20:00 [3]

Sauna time! Found a gym close to the house with a sauna, joined and plan to hit it at least twice a week.

Monday Nov 25 #

Note
(rest day)

Rest day today, to busy trying to fit everything in that I did not have time to go ride some. Did get cleared by the doctor to start jogging again. YAY!

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