Training Log Archive: Doris

Event: QOC Pohick Bay
 

@ C&O

workout: 7 miles, every other mile at 8:45

10:05 / 8:38 / 9:15 / 8:24 / 9:12 / 8:08 / 8:58

My goal - to finish the course! I DNFed the last two times, I was determined not to this time. I gave away my map, so now I can't remember what I did, which was to get lost only twice. Relied less on the compass and more on the map.

Took a map walk with Jon afterwards on Brown and learned a lot. I'm ignoring tons of information on the map now. Hopefully will incorporated that into the next few tries.

Orange - Splits

@ Gude loop

4 miles easy

@ Rockville swim

Plank 4x30x40
Push up 18 15
Dead 95x12 15
Bench 60x12 8
Mil 40x12 8
Quad 125x12 15
Pull 30x12 12
Dip 20x12 9
Swing 2x15x40

@ Gude loop

4 easy

@ Rockville swim

Plank 4 x 30 sec x 40 lbs
Push up 2 x 17
Pull 30x12 14
Dip 20x12 10
Quad 125x 12 12
Dead 90x12 15
Bench 60x12 6
Mil 40x10 6
Swing 2x15x35 lbs

@ MC track

wo: 2 x 1 mile @7:40 or faster

7:34 (positively splitting the whole time)
7:51 (pretty even effort, pickup at the end).

1 mile w/u, 1 mile w/d

effortful.