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Training Log Archive: britty327

In the 7 days ending Jan 12, 2015:

	activity	#	time	miles		km		+ft
	Strength	4	4:45:00
	Run	4	2:25:53	13.02		20.95		465
	Orienteering	1	2:13:58	8.07	(16:36)	12.99	(10:19)	761
	Trekking	1	1:56:29	5.89	(19:47)	9.48	(12:17)	353
	Rowing	1	14:40	1.86	(7:53)	2.99	(4:54)
	Body Work	1	1
	Total	11	11:36:01	28.84		46.41		1579
averages - sleep:7.1 weight:147lbs

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Monday Jan 12, 2015 #

6 AM

Strength 1:10:00 [4]
slept:7.0 shoes: Altra Torin 1.5 W9.5

WU- dynamic, inchworm, lunge, 2x(10 burpee, 25 banded GMs), 2x(15 OHS squat, 15 passthroughs)

Back Squat 10RM
45x10, 85x5, 125x5, 155x10, 160x10(PR)
Hip flex still limiting factor here, but I'll take a PR.

10min AMRAP
10 Box Jump Up and Over (20")
12 Pullup
15 KB Swings (35)
4+14

Stretch/Roll

10 AM

Body Work 1 [1]

Chiro w/Kathy. Spent a lot of time on my neck as usual. She said R knee pain was meniscus and did some ART on it. Very sore the rest of the day but pain free Tues. Stim on shoulders/neck.

Sunday Jan 11, 2015 #

Event: QOC Combat Village

6 AM

Orienteering 2:13:58 [3] 8.07 mi (16:36 / mi) +761ft 15:14 / mi
shoes: Altra Lone Peak 2.0 W10

Blue course at Quantico. By no means a clean course for me. Woods were dense at times, and green/white were unreliable. Made mistakes on at least 5 (of 13) CPs.

C • GPS ROUTES 2

2 PM

Trekking 1:56:29 [3] 5.89 mi (19:47 / mi) +353ft 18:43 / mi
shoes: Altra Lone Peak 2.0 W10

Control pickup. Worked on pace count and alternate routes

Blue - Splits

Saturday Jan 10, 2015 #

Event: The Winter Chill 2015 (6 hours)

5 AM

Rowing 14:40 [3] 1.86 mi (7:53 / mi)
slept:7.5 shoes: Altra Torin 1.5 W9.5

3000m

Run (Treadmill) 9:00 [3] 1.0 mi (9:00 / mi)
shoes: Altra Torin 1.5 W9.5

Cannot get myself to suffer through this for any length of time.

C • Holy cats 2

Run (PreCor) 30:00 [3]
shoes: Altra Torin 1.5 W9.5

Friday Jan 9, 2015 #

6 AM

Run 34:04 [3] 4.0 mi (8:31 / mi) +210ft 8:07 / mi
slept:7.0 shoes: Altra Olympus W10

Balmy -10 windchill

C • Ha! 3

3 PM

Strength 1:00:00 [3]
weight:147lbs shoes: Altra Torin 1.5 W9.5

Stretch/Roll, dislocates, KBs, pullup, pushup, wall squat, hips...

1) Weighted Ring Dip 3RM 10-15-17.5-20(PR)
Never done weighted before
2) Hang Power Clean 5RM- from mid thigh
45-95-115-125

5 Rounds
:45 Max Effort
SDHP (65)
Pushups
Rest 1:30 btwn rounds
156 Total

Been making good gains through consistent programming. Really like the CF Woodbridge program right now. Squats were crushing me a month or so ago. Not anymore. I'll likely be 3-5# heavier this season, but it's necessary for recruit school. We'll see what it does to bike/run. Always a plus for paddling.

Thursday Jan 8, 2015 #

9 AM

Run 35:44 [3] 4.1 mi (8:43 / mi) +70ft 8:35 / mi
slept:9.0 shoes: 2nd Altra LP 2.0 W10

1F with -21 windchill. Comfy in my clothing choice. Lobsters were hot though. Heading to the trails later today.

3 PM

Run 37:05 [3] 3.92 mi (9:28 / mi) +185ft 9:03 / mi
shoes: 2nd Altra LP 2.0 W10

Rock Springs. Windier but mostly protected in the woods.

Wednesday Jan 7, 2015 #

10 AM

Strength 1:15:00 [3]
slept:5.5 shoes: Altra Torin 1.5 W9.5

WU- foam roll, 10yd dynamics, hips 2x(5 pullup, 10 pushup), wall squats...

Back Squat 3x10@90% of 10RM
WU 10x(45,95)
then 3x10@140

Prowler Push 4x50yd@90 on pole side
1x50yd no weight pole side
4x50yd no weight low side

Bench Press 10RM 45-95-105(PR)
DB Rollbacks 3x15 (15s)

Tuesday Jan 6, 2015 #

3 PM

Strength 1:20:00 [3]
slept:6.5 shoes: 2nd Altra LP 2.0 W10

Hang Power Snatch 5RM- start mid thigh
45-65-75-85

12min AMRAP
10 KB Swing (44)
10 Box Jump (20")
10 Burpee
6 2/3

Snatch Grip Deadlift 5RM 135-155-175

3 Rounds
12cal Row
40m Farmer's Carry (65s)
7:20

Planned to do 4 rounds but DBs were smashing my wrists. Used straps on the DL. Grip is a limiter on that variation. Solid day.

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