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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Running8 12:08:50 75.5(9:39) 121.51(6:00) 10282
  Weights1 1:00:00
  Total9 13:08:50 75.5 121.51 10282
averages - weight:167.2lbs
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SaSuMoTuWeThFr

Friday May 24 #

11 AM

Running (Trail) 39:47 intensity: (20:19 @1) + (15:24 @2) + (3:40 @3) + (24 @4) 4.01 mi (9:55 / mi) +195ft 9:29 / mi
ahr:136 max:161 shoes: Salomon Predict RA

4 miles easy plus 4 x 20 second hills

Ran from the house over to Westminster Hills across the street with the new puppy and Tracy. Guess I am getting another dog. LOL!!! Super mellow and Tracy walked with Marci while I did the hill sprints.

Thursday May 23 #

4 AM

Note
weight:167.2lbs

Weight check in
5 AM

Running (Trail) 1:28:18 intensity: (6:36 @1) + (8:05 @2) + (12:56 @3) + (34:07 @4) + (26:34 @5) 10.01 mi (8:49 / mi) +2228ft 7:17 / mi
ahr:163 max:185 shoes: LaSportive Bushido Blue

10 miles easy on dirt

Cold and wet morning run up and down Mount Sanitas and Sunshine Canyon road. Fuckballs 40 and raining sucks ass. Needless to say it was a very solid run all kept at an easy to moderate pace. Promising.
10 AM

Running (Mix) 33:45 intensity: (24:24 @1) + (1:04 @2) + (3:15 @3) + (3:52 @4) + (1:10 @5) 3.63 mi (9:18 / mi) +98ft 9:04 / mi
ahr:130 max:175 shoes: LaSportive Bushido Blue

Easy donkey run with Bob, Yukon, and AJ again. Last jog before the races this weekend. Going to be a shit show.

Wednesday May 22 #

10 AM

Running (Trail) 1:16:47 intensity: (1:09:18 @1) + (6:05 @2) + (1:24 @3) 11.4 mi (6:44 / mi) +220ft 6:37 / mi
ahr:125 max:146 shoes: Sonic Pro2 Yellow

3 miles easy with a couple strides, 15 min mod/hard (think 10k to start, progressing to finish if all good), 5 min easy, 6 x 1 min fast/1 min easy (think 5k), 3 miles easy

Man that was a tough one. Had to force myself today for the motivation was low but got it done. Did it ove at Davidson Mesa so I was all on dirt. The 15min section was ran around 5:50-6min pace. Might have to go work from home this afternoon so I can take a nap..HAAA!!!!

Tuesday May 21 #

5 AM

Running (Trail) 1:38:22 intensity: (39:15 @1) + (16:50 @2) + (17:29 @3) + (21:30 @4) + (3:18 @5) 7.4 mi (13:18 / mi) +2068ft 10:31 / mi
ahr:142 max:176 shoes: LaSportive Bushido Blue

Easy morning mile on Flagstaff with Rebecca. It was just an easy jog while she was doing intervals. Her intervals are my easy pace, that sounds like a dick statement but what it is. Ankle deep snow and lots of moisture so ended up super wet at the end. Good times!
10 AM

Running (Mix) 36:16 intensity: (24:50 @1) + (3:00 @2) + (2:12 @3) + (5:01 @4) + (1:13 @5) 4.13 mi (8:47 / mi) +99ft 8:35 / mi
ahr:136 max:180 shoes: LaSportive Bushido Blue

Donkey jog with Bob, AJ, and Yukon. About time I got my ass out there with AJ. 2 races this weekend and I don't have high expectations like last year.

Monday May 20 #

9 AM

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

Warmup: Rowing, mobility and drills


FT: 9 mins 37 secs | Rx'd
Row, 1000 m
30 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
20 Dumbbell Snatches, 50 lbs
10 Burpee Box Jump Overs, 24 in
10 Dumbbell Snatches, 50 lbs
5 Burpee Box Jump Overs, 24 in

Sunday May 19 #

10 AM

Running (Trail) 1:18:41 intensity: (1:18:14 @1) + (19 @2) + (8 @3) 8.07 mi (9:45 / mi) +653ft 9:03 / mi
ahr:118 max:156 shoes: LaSportive Bushido Blue

Easy run at Lincoln Open Space down by the Springs with the donkeys. Just an easy cruise. Cut it a little shorter than planned to hit the brewery with others.

Saturday May 18 #

7 AM

Running (Trail ) 2:41:33 intensity: (5:40 @1) + (17:41 @2) + (51:08 @3) + (1:10:07 @4) + (16:57 @5) 17.1 mi (9:27 / mi) +3469ft 7:55 / mi
ahr:160 max:184 shoes: LaSportive Bushido Blue

Easy trail miles between 7000-9000ft. It was snowing at 9000ft on the Rainbow Trail. So great! Taking a short break then heading out for another 10 miles around noon.

Running (Mix) 1:55:21 intensity: (13:39 @1) + (14:59 @2) + (33:47 @3) + (46:28 @4) + (6:28 @5) 9.75 mi (11:50 / mi) +1252ft 10:33 / mi
ahr:156 max:181 shoes: LaSportive Bushido Blue

The add on miles at the end. Just a jog/walk keeping it super mellow and covering the mileage. Haven’t gone this far since last July,

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