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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: britty327

In the 7 days ending Feb 22, 2016:

activity # timemileskm+ft
  Run3 5:20:52 28.48(11:16) 45.83(7:00) 5442
  Bike2 4:20:00 37.35 60.11 2281
  Ski1 2:53:27 7.5(23:08) 12.06(14:23) 1135
  Strength2 2:00:00
  Orienteering1 1:14:56 6.62(11:19) 10.65(7:02) 29
  Total9 15:49:15 79.95 128.66 8887

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Monday Feb 22, 2016 #

1 PM

Run 1:00:47 [3] 5.11 mi (11:54 / mi) +596ft 10:43 / mi
shoes: Altra LP 2.5 W9.5 silver

EZ with D and the dogs along Bull Run.
6 PM

Strength 1:00:00 [4]
ahr:33 max:175 shoes: Altra Torin 2.0 W9.5

Back Squat 3x3 @90% of 1RM
35x8, 85x5, 125, 145, 175, 175, 175

4 Front Squat (135)
2 Touch n Go Power Clean + 2 Split Jerk (135)
10 Burpee Over the Bar

Kick ass workout with some heavy weight. Hips are fatigued from recent running, but I'm still hitting my target numbers.

Sunday Feb 21, 2016 #

11 AM

Orienteering 1:14:56 [4] 6.62 mi (11:19 / mi) +29ft 11:16 / mi
shoes: Altra LP 2.5 W9.5 blue

Twisted-O at Mason Neck. Basically 90min score-o with a twist in that some of the optionals were worth double. You wouldn't know what the theme was until you found one and there was a sign on it letting you know it was a bonus. Judging from the clue sheet prior to the start, there were 7 CPs with the clue knoll, so I deduced those were prob the bonus. I didn't think I would clear the course, so I targeted all of the bonus and stopped a couple times to make sure I wasn't skipping any of the mandatory CPs. Light rain throughout and 50F. I was surprised at how good I felt considering we ran 19 yesterday. Legs just a bit tired. Got off track at 139 and ended up going back to the trail to reattack. From 131, I should have bit the bullet like others did and crossed the swamp directly to 127. Instead, I went around, and checking the time, decided I needed to skip it and head straight to 142, worth double. I knew I was going to be cutting it close from there, but I still had 2 mandatory. I punched 122 with less than 2min and sprinted to the finish, crossing with a 4sec cushion. Chicked all the AR boys again, but there were at least 2 or 3 speedy ladies ahead of me.

Saturday Feb 20, 2016 #

10 AM

Run 3:38:07 [3] 18.45 mi (11:49 / mi) +4355ft 9:40 / mi

Met Glen along Skyline at the Dickey Ridge Trailhead for some 60F goodness. Long run building on last wk leading up to this 55k. The trail was great...really runnable for that much gain. The final climb on the way out was really snow covered and slick and made for some unwanted walking, but we power hiked a few of the other steep inclines. Took a header at the end in what is becoming a theme...knee smash #3 haha. Turned it into a graceful softball dive going downhill at speed but caught a root with the knee. Of course there was a hiker coming up the trail, and she got a ringside seat to my shenanigans. Covered in mud from it.

Friday Feb 19, 2016 #

11 AM

Bike 3:35:00 [3] 37.35 mi (10.4 mph) +2281ft

Mostly CCT and some offshoot trails with Dusty. Explored some new paths and found lots of dead ends! Trails around here are very saturated, so the mostly paved with some gravel trails were money. Couldn't get unclipped at one point in my winter boots and smashed the other kneecap on sharp, broken asphalt. Oops.

Wednesday Feb 17, 2016 #

9 AM

Ski 2:53:27 [3] 7.5 mi (23:08 / mi) +1135ft 20:14 / mi

Popped my XC ski cherry at Whitegrass with Glen, Travis, Steve. It had rained the day before so trails were icy and a lil treacherous for the first timers. It was a great day, and the woods were crystals on all the branches. Definitely limited by my ability or lack thereof...we looked like a bunch of baby deer on the trails at times. Smashed my L knee on the ice the last mile. That knee can't catch a break.

Tuesday Feb 16, 2016 #

9 AM

Strength 1:00:00 [3]
ahr:12 max:95 shoes: Altra Torin 2.0 W9.5

6 Rounds, every 2:00 perform
2 Snatch
WU- 55,65,75,85

7 Thruster (55)
7 Pullup
7 Burpee
Rest 3
5 Thruster
5 Pullup
5 Burpee
3 PM

Run 41:58 [3] 4.92 mi (8:32 / mi) +491ft 7:48 / mi
shoes: Altra Olympus 1.5 W9.5

7 PM

Bike (Trainer) 45:00 [3]


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