Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: britty327

In the 31 days ending Mar 31, 2013:

activity

time

miles

+ft

Bike

16:49:02

208.09

334.89

Adventure Race

10:35:00

104.6

(6:04)

168.34

(3:46)

Strength

8:00:00

Run

6:19:15

40.25

64.77

Yoga

45:00

Trekking

37:00

3.0

(12:20)

4.83

(7:40)

Swim

35:00

Body Work

35:00

Mobility

25:00

Total

44:40:17

355.94

572.83

averages - sleep:5.2

6:45

0:00

» now

Sunday Mar 31, 2013 #

Run (Precor) 45:00 [3]
slept:5.0

On shift

Saturday Mar 30, 2013 #

7 AM

Run 46:50 [3] 5.7 mi (8:13 / mi)
slept:4.0

1 PM

Bike 2:02:30 [3] 30.1 mi (14.7 mph)

Same route as yesterday on Evelyn w/C

Friday Mar 29, 2013 #

7 AM

Run 34:30 [4] 4.39 mi (7:52 / mi)
slept:6.5

CFE intervals
10:00 WU
:45 on, 2:00 off, :45 on, 1:45 off....:45 on, :15 off, :45 on
CD
1st interval session since Sea2Sea

4 PM

Bike 1:55:15 [3] 31.5 mi (16.4 mph)

Road bike what?! Back in IL. Old Peoria Rd to Danvers and back.

Wednesday Mar 27, 2013 #

Run 42:20 [3] 5.4 mi (7:50 / mi)
slept:8.0

Same route as yesterday. Faster pace, easier effort. Walked around the parks for 6 hrs yesterday, probably more today.

Tuesday Mar 26, 2013 #

Run 45:20 [3] 5.4 mi (8:24 / mi)
slept:5.0

At Disney for the wk. No workout facilities, so I'm sticking to running and bodyweight mvmts

Sunday Mar 24, 2013 #

Adventure Race 3:50:00 [5] 37.0 mi (6:13 / mi)
slept:3.5

Lightning Strikes 8hr AR. Shortest race I've ever done. Approx 30 miles biking, 7 miles orienteering, plus an ascent, rappel, zip line, and LUGE. We were back and forth with Rib Mountain the whole race. Ended up passing them on the final bike and getting onto the ropes section first, which solidified our victory. We won by 5 min. 2 wins in 2 wks, feels good :)

Saturday Mar 23, 2013 #

Run 26:10 [3] 3.33 mi (7:51 / mi)
slept:5.5

Quick pre race run

Friday Mar 22, 2013 #

Bike 2:01:20 [3] 30.0 mi (14.8 mph)
slept:5.0

Old Peoria Rd to Danvers and back.

Thursday Mar 21, 2013 #

9 AM

Strength 35:00 [3]
slept:3.5

Mobility, auxiliaries

Time to start tracking sleep.

11 AM

Bike 1:03:00 [3] 13.9 mi (13.2 mph)

Went to comlara. Trails too muddy, so I jumped on the road for most of the ride. Short

Wednesday Mar 20, 2013 #

Strength 50:00 [3]

Mobility, core, auxiliaries.

Tuesday Mar 19, 2013 #

6 AM

Run 31:00 [3] 3.72 mi (8:20 / mi)

IT band no longer tender after yesterday's rest. Turned out to be a good thing.

8 AM

Bike 15:00 [3] 3.0 mi (12.0 mph)

Bike to gym

9 AM

Strength 1:00:00 [3]

Push Press 5x3 @105
SS w/Weighted Pullups 2x2 (26) 3x5 DH

4 Rounds (30sec work/20sec rest)
KB Swings (44)
Goblet Lunge (35)
Handstand Hold

Mobility

10 AM

Bike 1:25:00 [3] 17.42 mi (12.3 mph)

Monday Mar 18, 2013 #

Note
(rest day)

Unintentional rest day, skipping 2 workouts in favor of sleep. Sleep cycle is messed up...can only sleep during the day.

Sunday Mar 17, 2013 #

Run 34:05 [3] 4.01 mi (8:30 / mi)

The fact that I can walk, let alone run, today gives me a lot of confidence for the rest of this jam packed, fun season!

Saturday Mar 16, 2013 #

Adventure Race 6:45:00 [5] 67.6 mi (5:59 / mi)

Swamp Fox. With Greg and Dave. Went balls out the whole race. Champs

Friday Mar 15, 2013 #

Note

Travel day to Charleston.

Thursday Mar 14, 2013 #

Trekking 37:00 [3] 3.0 mi (12:20 / mi)

At work. Still leary of running, so ran a mile (8:30), trekked 2. We shall see this weekend!

Mobility 25:00 [3]

Wednesday Mar 13, 2013 #

10 AM

Bike 1:00:00 [3]

Spin bike

7 PM

Bike 30:00 [3]

Rd 2 spin bike

Tuesday Mar 12, 2013 #

Bike 1:55:37 [3] 25.45 mi (13.2 mph)

Ride around town running errands. Sustained 20mph wind and SNOW at the end.

Body Work 35:00 [3]

hammies, IT, calves, ant tib(angry!). gearing up for swamp fox.

Monday Mar 11, 2013 #

Strength 45:00 [3]

Sunday Mar 10, 2013 #

Strength 50:00 [3]

1K Row 4:35

Push/Pull/Core Circuit

MWOD

Saturday Mar 9, 2013 #

11 AM

Run 51:00 [3] 5.7 mi (8:57 / mi)

Run w/Cory.

4 PM

Bike 1:26:20 [3] 20.52 mi (14.3 mph)

CT ride

Friday Mar 8, 2013 #

7 PM

Strength 1:00:00 [3]

Mobility- active mvmts, foam roll

Band-resisted pushups SS w/SL banded planks

10 min AMRAP
10 DB Swings (45)
3 DH Chins
10 V Ups
3 DH Chins
8 Rounds

STRETCH
Crunchy spot midway up the IT band. Goal is to work that out in the next week.

Thursday Mar 7, 2013 #

5 AM

Yoga 45:00 [3]

Yoga for Cyclists and a hips session.

10 AM

Bike 1:45:00 [3] 19.0 mi (10.9 mph)

Part streets, part snowy bike path. Occasional deep drifts.

Wednesday Mar 6, 2013 #

Run 23:00 [3] 2.6 mi (8:51 / mi)

Short test drive. Needed some soul therapy today. Planning to run 1 or 2 more times before Swamp Fox.

Tuesday Mar 5, 2013 #

Strength 1:00:00 [3]

Monday Mar 4, 2013 #

Note

Reverting back to a few more run/bike rest days. Really trying to heal before the season kicks into high gear.

12 PM

Strength 1:00:00 [3]

Endurance training REST is sooo much harder than just training. At least there is the gym.

Push Press 5x5@95
SS w/Band Pull Aparts 5x15

4 Rounds
15 Pullup
10 Russian Twist (20)
5 Dip
6:02

Mobility mobility mobility

Sunday Mar 3, 2013 #

12 PM

Bike 1:15:00 [3] 17.2 mi (13.8 mph)

Nice and easy. Felt great. It's about time!

3 PM

Swim 35:00 [3]

~2000m

Friday Mar 1, 2013 #

Note

Ran for 3 minutes today. Knee pain, tightness in hammy and calf. Holding off another week.

9 AM

Strength 1:00:00 [3]

Floor Press
Sets of 5 up to 115

2 Rounds
2min: 5 Power Clean (95)
10 Pushup
Rest 30 sec
2min: 5 Chinup
10 Split V Up

Mobility

12 PM

Bike 15:00 [3]

Very tentative after what happened the last time I was on the bike. IT Band feels tight but no pain.

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