Training Log Archive: Anvil

Event: Raid the Hammer Adventure Run
 

Ha. 'Rest Day'

I've had a lot of feedback this week regarding the Raid course from last weekend, all positive. It's pretty funny, cause the course got changed pretty severely in the final weeks leading up to the race.
Originally we were going to follow Hammers suggested route of the Full Raid doing a big loop from Ancaster to Christie and back, with the Half doing a smaller loop.
Late last month running the Lollipop loop in the DV, the sign had been posted reminding people of the annual deer cull. It was starting the Monday after the Raid. Flashback to 2014, the last time we had the Raid in the west end, putting out SI and stands the day before and coming across illegal hunters and changing the course the night before.
I didn't want to have that stress again, so the course changes: the entire first half disappears and we add the big east loop in the middle of the course. Both races become a Christie to Ancaster High point to point as well.
Bonuses: 3-4km road running disappears, only one aid station needed and one manned road crossing (reduced the volunteer load out on course by 50%) and zero landowner permission needed (the old course had 2, one we already had, the other had not responded).
Only real negative is that the Half Raid was very linear, very trail running heavy and had little chance for fun Raid stuff (matrix, Vertigo). It was a conscious decision to do that course and not one that started at the Aid Station instead. They got to run on the new Christie map and that area hasn't been used for a Raid since I moved here, they got to run the cool Deer Leg trail into the DV (again, not been used since I've been here) and just being able to say 'I raced from Christie Lake to Ancaster High and only had to cross 4 roads the entire time' is cool and what I love about our Raid courses.

Quick Memorial Day 'Murph' before putting out RtH stands.

5x3 back squat @ 275, then built to a single at 335
30 mins of light squats, double unders, dumbbell snatches, handstand push ups and rowing

C • Whoah. That be some almight... 5

Strict press up to single at 140
Overhead squat up to a single at 195

3x4 mins for cal row, cleans and burpee box jump overs with 4 mins rest
1-10 C2B pull ups, 10-1 toes to bar in around 15 mins

Max set of strict HSPU - 21!
Power Snatch x 2 every min for 10 mins up to 155
5 rounds of 15 snatches @ 75, 30 DU, 200m run in ~11mins

20 double unders + 1 snatch every min for 10 mins - built up to a PR of 175lb
Attempted 185lb and got under it, but it wasn't meant to be.

4 rounds of 30 sec back squats @ 225 with 2:30 rest

2-3-4 x3 muscles ups

Bench up to 3x195
5 rounds evey 4 mins of:
400m run, 1 round of DT. Had to drop to 135 after round 1

80 cal row, 3 rounds of 10 thrusters, 20 C2B pull ups, 60 cal row, 3 rounds of 8 cleans, 16 HSPU

27 minutes of hang cleans and front squats
3 rounds of 7 muscle ups, 50 squats, 10 hang snatches @ 115
10 min EMOM of 10 cal row, max HSPU

Tough Day

2 on/3 off barbell cycling x 3
15 mins of deadlifts, rowing and wall balls