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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Orienteer3 17:59:26 48.53(22:15) 78.1(13:49) 6508
  Strength1 1:15:00
  Run1 1:00:07 6.03(9:58) 9.7(6:12) 367
  Total5 20:14:33 54.56 87.81 6875
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Wednesday Jan 18 #

6 AM

Strength 1:15:00 [3]

WU:
10min bike, foam roll, 2x5 WS, 3x10 AS, 2x10 SD, 3x10 strict press 10s/12s/15s, 2x20m lunge, 3x10 RH.
THEN:
4 rounds of:
5x GS (36# for 2 and 45# for 2)
5x step-up 18" EL
5x lunge EL
10x RH 20#
rest.
THEN:
4 rounds of:
5x strict press 35#
5x push press 35#
5x SLDL EL 35#
10cal on bike in <45sec
rest.
CD:
5x60sec plank
6 PM

Run 1:00:07 [3] 6.03 mi (9:58 / mi) +367ft 9:26 / mi
ahr:151 max:169 shoes: Brooks Racer ST U8 #3 neon

EZ jogaroo w T-dawg.

Saturday Jan 14 #

Event: POCAR
 
10 AM

Orienteer 4:56:48 [3] 13.63 mi (21:47 / mi) +2790ft 18:14 / mi
shoes: Salomon Speedcross M8 teal

POCAR Lap 1

OWWWP = me, Sami11, Space Monkey, Garrison, rocky33, and Jeff Sona.

raining and low 30s to start the race. geared up w tights, 3/4 rain pants, IB base, sal LS 1/4-zip, arc jacket, gloves, and hat. not joking around!

the first loop went really well for us. we moved quickly and smoothly, good nav by The Garrison and The Monkey. went to fire/water early to see if any challenges but no. hit the north-most control and then a longish road run; we saw our POCAR rival "The Russians" on the OOB and that put a hustle in our step. i started feeling weird (itchy feet, hot ears...uh oh) as we got to the end of this. as we turned in to the woods i started to feel a lump in my throat and short of breath. my vision started to get spotty on the edges and i asked for help. Mike gave me some benadryl and pepcid which i chewed and swallowed. we kept going at hiking pace and just as quickly as the symptoms developed, they went away. so strange. kinda scary too, no idea what triggered it. maybe race stress and change from cold to hot??

from then on Erl carried my pack most of the time and i still struggled to keep up. but fortunately there wasn't as much road running left so it went okay. we still beat the RD's expected split by 90 minutes!
4 PM

Orienteer 6:52:10 [3] 20.6 mi (20:01 / mi) +2202ft 18:10 / mi
shoes: Salomon Speedcross M8 teal

POCAR Lap 2.

i was still struggling to keep up w the group so about 1/2-way thru this leg i asked Erl to tow me which he did for basically the rest of the race. being on tow was not fun but we had a good set-up and it did really help increase team speed. feet started to get sore too but not as bad as last year!

thx Andrei for the track.
10 PM

Orienteer 6:10:28 [3] 14.3 mi (25:54 / mi) +1516ft 23:33 / mi
shoes: Salomon Speedcross M8 teal

POCAR Lap 3

get er done! a lot longer route than we wanted but just made it happen.

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2+ days ago
Good job!! 3  
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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:39:05:295%
projected:792:41:10105%

Reports

Search Log

 

1RMs
jerk = 105# 30-Apr-15
front squat = 160# 16-Feb-15, 16-Mar-15
dead lift = 230# 13-Feb-15
power clean = 110# 5-Feb-15. 17-Apr-15
overhead squat = 85# 20-Jan-15
bench press = 95# 14-Jan-15
back squat = 155# 28-Jan-14



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