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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: britty327

In the 7 days ending Sep 11, 2016:

activity # timemileskm+ft
  Bike3 4:08:33 30.4(7.3/h) 48.92(11.8/h) 970
  Run2 2:17:20 10.31(13:19) 16.6(8:16) 781
  Trekking2 2:05:00 6.43(19:27) 10.34(12:05) 447
  Strength2 2:00:00
  Orienteering1 1:21:40 6.49(12:35) 10.44(7:49) 906
  Fire1 1:00:00
  Paddle1 35:00 2.5(14:00) 4.02(8:42)
  Total10 13:27:33 56.13 90.33 3104

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

Event: QOC Lake Accotink
 
9 AM

Bike 1:10:18 [3] 6.95 mi (5.9 mph) +970ft
shoes: Clementine

MTBO Long. I've done this map once before, and that did give a little advantage. In general felt great on this course. Took too long wading through the trails to 8 and took a suboptimal route to 11 instead of riding straight through the clearing at the top of the hill. 2nd OA since Jeff set the course and ran it for a reference time. Also, AP won't let me log splits for the same e punch twice in one day. Why is that?
11 AM

Orienteering 1:21:40 [3] 6.49 mi (12:35 / mi) +906ft 11:07 / mi
shoes: Altra LP Blue #2

Part deux of the O meet. Red was longest today. Slight bobble after 1, going to 19 instead of 2. Busy map with a lot of red lines intersecting. Back on track, felt strong, taking trails when they seemed faster. Passed a couple guys. Some of the pits were hard to find even when you were right on top of them. Over half the CPs were in pits. Watched Hannah reel me in over 4 or 5 CPs before inevitably passing me a couple from the finish. Out of 19 and back on the main trail, got stung by a bee. More stings this year than in the rest of my life. Felt connected with the map today...now to work on speed.

Red - Splits

Saturday Sep 10, 2016 #

9 AM

Run 38:49 [3] 4.3 mi (9:02 / mi)
shoes: Altra Olympus 1.5 W9.5

Trekking 35:00 [3] 2.0 mi (17:30 / mi)
shoes: Altra Olympus 1.5 W9.5

3 PM

Bike 1:33:00 [3] 10.2 mi (6.6 mph)
shoes: Era

Checked out another set of private trails at Lodi Farms near Fredburg. Loved these. Impossible to get lost and essentially one loop. Worth the cost of the annual pass.

Friday Sep 9, 2016 #

1 PM

Strength 1:00:00 [3]
ahr:33 max:215 shoes: Altra Torin Forest

1) Sumo Deadlift 3x3
135x8, 185x5, 205, 215, 215, 215

2a) Bench Press 5x8
45x20, 95-105-115-115-115
2b)Barbell StepUps 5x5ea@75

3a) DB Rows 3x10@55
3b) Standing Ab Rollers 3x8

Thursday Sep 8, 2016 #

2 PM

Bike 1:25:15 [3] 13.25 mi (9.3 mph)
shoes: Era

Paddled over to FH then checked the hotline. Trails closed. Dumped out to the road and then Bull Run trail. Seems I've developed some R wrist tendonitis from the race.

Paddle 35:00 [3] 2.5 mi (14:00 / mi)

Practicing steering from the front and back with canoe paddles.

Wednesday Sep 7, 2016 #

12 PM

Run 1:38:31 [2] 6.01 mi (16:23 / mi) +781ft 14:35 / mi
shoes: Altra LP 3.0 Red

6 PM

Strength 1:00:00 [3]
ahr:11 max:95 shoes: Altra Torin 1.5 W9.5

WU- JJs, hips, PU to frog, squats, snatch WU

8x2:00 Snatch Deadlift + Hang Squat Snatch + Overhead Squat
65, 75, 75, 80, 85, 90, 95, 100(F)

14min AMRAP
400m Row
15 Pullups
12 Box Jumps (24)
9 WallBall (14)
3 + 1 PU

Big storm came through right as the Wod was about to start, and we had to close the doors. No AC + no air flow = I think I lost 5# in the 90F+ gym.

Tuesday Sep 6, 2016 #

Fire 1:00:00 [3]

Monday Sep 5, 2016 #

2 PM

Trekking 1:30:00 [3] 4.43 mi (20:20 / mi) +447ft 18:34 / mi
shoes: Altra LP 3.0 Red

Getting the blood flowing. Paddled back and forth.

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