Training Log Archive: britty327In the 7 days ending Mar 23, 2015:
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Monday Mar 23, 2015 #
2 PM
Bike 50:00 [3] 7.5 mi (9.0 mph)
shoes: Era
Shake out spin around Wakefield.
Sunday Mar 22, 2015 #
Event: Raccoongaine
9 AM
Orienteering 5:58:00 [3] 18.29 mi (19:34 / mi) +1220ft 18:25 / mi
slept:7.0 shoes: 2nd Altra LP 2.0 W10
Raccoongaine with Dusty. Our first time at Raccoon Creek. We got 2 1:15k maps, one E and one W. We really weren't sure how much distance we could cover, so we made some bailout CPs as we started creating our route. Chose to go CCW. We ended up getting all CPs on the E map except 2, with maybe another 5 on the W map. This was probably our best nav day together to date, and we were really happy with our race, steadily picking off CPs as efficiently as possible. We only had 1 bobble at the end of the race, which cost us about 5 min and me getting a thorn THROUGH my eyelid. Fishhooked. Other than ankles/heels being sore, felt good all day. Looks like we only got beat by some solos, including 1 masters female. She's a badass.
Saturday Mar 21, 2015 #
6 AM
Run 52:00 [3] 5.05 mi (10:18 / mi) +350ft 9:40 / mi
slept:7.0 shoes: Altra Torin 1.5 W9.5
Dawn patrol with D and the hound. Road to trail loop.
4 PM
Bike 58:38 [3]
shoes: Era
Spin around Burke Lake before hitting the road to Pittsburgh for Raccoongaine
Thursday Mar 19, 2015 #
5 AM
Bike (Trainer) 1:00:00 [3]
slept:7.0
20min WU
5x(:10 sprint, :50 spin)
1:00 recovery
5x(:20 sprint, :40 spin)
1:00 recovery
5x(:30 sprint, :30 spin)
1:00 recovery
5x(:40 sprint, :20 spin)
1:00 recovery
5x(:50 sprint, :10 spin)
10min CD
5x(:10 sprint, :50 spin)
1:00 recovery
5x(:20 sprint, :40 spin)
1:00 recovery
5x(:30 sprint, :30 spin)
1:00 recovery
5x(:40 sprint, :20 spin)
1:00 recovery
5x(:50 sprint, :10 spin)
10min CD
3 PM
Strength 1:00:00 [3]
ahr:55 max:105 shoes: Altra Torin 1.5 W9.5
1a) DH Pullup 3x8
1b) Pistols 3x5ea
2a) Bench Press 5x5 45x10, 95x5, 5x(105x5)
2b) KB SLDL 5x8ea (60)
3) HSPU 2x10 strict, 2x5 kipping
Finally teaching myself to kip. Strict weren't true Rx since head doesn't go level with the ground using the mat. Legit for kipping since head still goes all the way to the floor.
1b) Pistols 3x5ea
2a) Bench Press 5x5 45x10, 95x5, 5x(105x5)
2b) KB SLDL 5x8ea (60)
3) HSPU 2x10 strict, 2x5 kipping
Finally teaching myself to kip. Strict weren't true Rx since head doesn't go level with the ground using the mat. Legit for kipping since head still goes all the way to the floor.
Wednesday Mar 18, 2015 #
5 AM
Bike (Trainer) 45:00 [3]
slept:7.0
Planned to ride last night. Survived first migraine of the season instead.
2 PM
Run (PreCor) 40:00 [3]
shoes: Altra Torin 1.5 W9.5
4 PM
Strength 30:00 [3]
ahr:12 max:135 shoes: Altra Torin 1.5 W9.5
Lots o mobility
Power Clean 2RM
45x5, 95x3, 115x3, 125x2, 135x2
Not doing heavy clean/snatch at work anymore. Just don't have the right equip.
Power Clean 2RM
45x5, 95x3, 115x3, 125x2, 135x2
Not doing heavy clean/snatch at work anymore. Just don't have the right equip.
Tuesday Mar 17, 2015 #
3 PM
Strength 1:00:00 [3]
ahr:12 max:185 slept:6.0 shoes: Altra Torin 1.5 W9.5
Day 1 of a 72hr shift.
Back Squat 2RM- 45x10, 115x5, 135x5, 155x2, 175x2, 185x2, chickened out at 195.
4 Rounds
30 DoubleUnders
10 Deadlift (155)
9:35
Not as much fun without a speed rope or bumper plates. Legs feel good but not fresh enough for PRland today.
Back Squat 2RM- 45x10, 115x5, 135x5, 155x2, 175x2, 185x2, chickened out at 195.
4 Rounds
30 DoubleUnders
10 Deadlift (155)
9:35
Not as much fun without a speed rope or bumper plates. Legs feel good but not fresh enough for PRland today.