Training Log Archive: britty327

Pull aparts, lunge w/band pass through, spider lunge, pigeon, bar complex (sets of 10 w/bar)

Hang Power Snatch 5RM
45-65-75-85-90

4 Rounds
10 OHS (75)
12 Burpee Box Jump (20")
11:40

Deadbugs 4x:45
Ab Twists 2x25 (25)
Hollow Rocks 2x20

Day 1 of a 72hr shift.
Cutting holes in ice at Mattis Lake for ice rescue training this wk.

Roll/dynamic/hips

Deadlift 1RM
135x5 185x5 205x3 215x2 225,235,245,255,265(fail)
265 is lifetime PR. Got it off the ground.

5 Rounds
10 Ring Dips
20 RKC KB Swings (53)
8:30

Event: POCAR 48hr Rogaine
 

POCAR with the Fragiles. GPS data forthcoming. Raced with Dusty, Barbara (Work4Justice), and Brenda. See W4J's log for more detail. Dusty and I shared a map, and B&B shared the other. At the start, we received a beginning leg and chose to make a figure 8, starting in the SW corner moving CW. Right away, we realized our pace was too fast for the nav and backed it off a bit. Took a bit to feel out everyone's nav styles and strengths, but we settled in after the first CP. In the first 2 hours, Brenda went down hard on her knee, and it would be painful for her from then on. Leg 1 was straightforward and relatively flat, and we rolled into HQ, the TA, just after 3PM. There, we received UTMs for Leg 3, 6 CPs. We planned to attack these CW, hitting the North Fire/Water early. There, we did a spider web challenge and received bonus UTMs. They formed a grid with each CP being ~1k from F/W. We set out towards the SW corner to get these in CW fashion as the sun set. Our pace was never more than steady during the day due to Brenda's knee. After sunset, we slowed to a walk for the rest of the night. The gorgeous day gave way to rain for a couple of hours. Had some problems with ridgeline CPs. Also, 2 CPs were misplaced and frustrating, but we eventually found them. Brenda was hobbling by this time on the downhills, and it didn't look good. We finished up Leg 3 and made our way back to HQ, where we would get Leg 2. (They gave some teams Leg 2 and some teams 3 as their first section to further split up the field.) After much debating and looking at the remainder of the course, we made the decision to pull from the race. Brenda had no plans to pull out, but faced with another 10+ hours of pain, we didn't really think it was worth it. At the time, we were solidly in 4th behind WABAR, who had just finished, and the 2 Russian teams. Bummer to not get to finish the race, but I had a blast racing with these ladies for the first time! Great training day/night with lots of nav practice. I felt solid all day. Had a couple small blisters due to not re-lubing my feet, but they were a nonfactor. Altra/Injinji combo is the best!

Lessons learned:
1. Pay closer attention to direction on ridge lines. Many of them had subtle fingers that would suck me in when I wasn't careful.
2. Dusty and I are getting a good nav system together. When I don't have the map, I typically keep us on a bearing, pace count, call out features etc.
3. Whole Foods pizza and apple pie in TA are delicious.
4. Chocolate pudding in a squeeze pouch. Amazing invention.
5. Take someone's pack sooner. (Or give yours up.)

C • Good stuff 4

C • Overlay 4

WU- JJs, dynamic, 2x(10 swings, 10 pushups, 15 squats), PVC, lats

Hang Power Clean 5RM- from mid thigh
35-85-105-115-120-125-130(PR)

EMOM 12min
Odd 12 Pullups
Even 20 situps

Wakefield to Accotink ST. So nice to be on trails in winter. A few miles in, D wasn't feeling so hot, so we ended up slow pedaling back in.

Home trail before dawn

1 hr with Kyori. Found a couple hot spots in back/ribs then neck and knee focus.