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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jan 15, 2017:

activity # timemileskm+ft
  Orienteer3 17:59:26 48.53(22:15) 78.1(13:49) 6508
  Strength2 2:30:00
  Bike1 45:58 10.51(13.7/h) 16.91(22.1/h) 27
  Run1 40:05 4.27(9:23) 6.87(5:50) 155
  Total7 21:55:29 63.31 101.89 6690

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Saturday Jan 14, 2017 #

Event: POCAR
10 AM

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


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


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

Thursday Jan 12, 2017 #

6 AM

Run 40:05 [3] 4.27 mi (9:23 / mi) +155ft 9:05 / mi
ahr:160 max:176 shoes: Brooks Racer ST U8 #3 neon

road run w Erl and T. felt EZ, but high HR.

Wednesday Jan 11, 2017 #

4 PM

Strength 1:15:00 [3]

10min AD, foam roll, 3x10 SD, 3x10 WS, 3x10 push-up, 3x10 GM, 3x10 RH.
5 rounds of:
5x RDL 35#
5x strict press 2x15# (2x20# on last 2 rounds)
10cal on skierg
10x RH 20#
15cal on bike
15cal on rower
5x60sec plank.

well my work trip flight ORD-STL was delayed by 6 hours so got home at 11:30pm, skipped AM sesh and slid in for a PM lift. not bad. low ab, esp L side, is really sore.

Tuesday Jan 10, 2017 #

(rest day)

travel to/from ORD for a work mtg. my first flight w no overnight stay!

Monday Jan 9, 2017 #

6 AM

Strength 1:15:00 [3]

10min AD, foam roll. 3x5 WS, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 bicep curls 2x 15#, 3x20m lunge.
3x5 DL 65#
3x4 DL 95#
3x3 DL 125#
2x2 DL 145#
4x1 DL 165#
5 rounds of:
6x off box lunge EL
6x primo press 35#
6x push-up
6x vertical leg raise
6x push press
10x RH, foam roll.

primo press: sit on ground, pick up barbell, lay down legs flat, bench press up, then sit up with bar above head, then strict press sitting up (aka Z press), then lay back down for 1. struggle! but a fun movement.
8 PM

Bike (Trainer) 45:58 [3] 10.51 mi (13.7 mph) +27ft
ahr:135 max:166 shoes: LeMond Tourmalet

4x5min @ 160HR on the trainer watching Snowbuddies w Erl.

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