Training Log Archive: britty327

Super busy at work today. Can't wait to see what tonight brings. On campus. Halloween. Enough said.

BB Bent Rows 4x8 95-105-115-115

4 Rounds
5/ea DB Hang Snatch (35)
10 Ball Slams (Big 25)
30 Fat Rope Singles
1:30 Core (BB Rollouts/1arm Planks/Planks/V ups)
14:15

Deadlift 5x5 145-155-155-175-175
SS w/BB Curls 4x10

Moved back to Dtown until I get the job offer. North lake basin. Tempo ~last 2 miles.

90min of Apt Bldg fire training. Assigned to search. Found the extra special heavy/awkward dummy and removed him myself. Later did airpack drills...wall breaches, doffing etc.

1a) Tempo Front Squat 5x2 65-75-85-85
(Down in 5sec, pause 2sec, explode up)
1b) DH Pullups 3x8

10min AMRAP
10 KB Swings (53)
2 Wall Walks
10 Straight Arm Pulldowns (90/80)
5 Toes2Bar
5 1/4

Trying to loosen up the knee from the wknd

Talked to Toby last night at awards. He said he is on the race planning board for PQ 2015 along with some other old school racers. Sounds like permits are the same, but CPs will be different. Ropes and whitewater will be the same. They also have an interesting concept for race filming which would be amazing for live tracking if it comes to fruition. Look for an update to their website around Nov1.

Event: BT Epic
 

Warmup

BT Epic in Steelville MO on Berryman and Ozark Trails. This was my first endurance type bike race ever and first bike race of the year. I was actually nervous! Been awhile since I've had the butterflies. Breaking in the Era in style, and BT was the perfect venue for it. The trail, woods, and weather were gorgeous. High of 82F forecasted, so it was much warmer than we'd been used to for the fall. I lined up somewhere in the middle of the pack and used the road section to get warm again. Passed a few ladies here. Once on BT, the trail was fairly busy for the first 5 miles or so but then spread out. Such good flow! Good mix of rollers, long sustained hills, smooth vs. rocky trail, and a couple road sections. It was hard to push on the roads though, as most, like me, felt they used the road to recover. I was surprised that I felt like I was riding well all day. Super confident on that bike. I was riding the edge of both my ability and the cramp cliff the whole time, never getting out of control and never fully cramping, but I was close. Used CarboRocket, Sustain and gels/chews. It destroyed my stomach after the race, but I had no idea what would work for me. First CP was 25mi in at Berryman Campground. Did a quick camelbak swap. I saw another female a few miles before this but couldn't catch her, and she rode away. Never saw another lady the rest of the race. A few min after the camp, a contact blew out of my eye. I'm blind without them, so it added a lil excitement to the 2nd half. It screwed with my depth perception and I took some suboptimal lines to plow into rocks, but I ended up just riding more by feel. Totally missed a couple switchbacks though and slammed on the brakes. ~30mi in, my quads and ITs got grabby, and I started pushing more food and electrolytes. The last 15 or so miles, I just tried to stay consistent and hold it all together. Triceps cramped a lot. For some reason, I seemed to always have a guy or 3 tucked in behind me who were content to stay there and not pass. Would have been nice to follow someone else's wheel and lines. The followers did keep me focus and pushing the pace though. Passed a lot of guys in full cramp pushing up the 3 Sisters. With ~5mi to go, I heard a female voice down in the reentrant below (behind) me. Redoubled my focus and finished strong. Turns out Em was hot on my heels! Ended up 5th. Good confidence boost for me. Awesome event, beautiful venue.

C • shredtastic 4

Got a bike fit and final tune before BT tomorrow. Twinge in L IT band, which I noticed in the bottom of the pedal stroke. Lowered the saddle a tad, and it went away. Still feel it on starts and downshifting. Prob tight from all the plyos in the last wk. Roll/stretch after.

Foot leg back smash

Laps around the station in the grass fields.

JJs, seal jumps, inchworm->pigeon, skip jump rope x100, wall walks, goblet squat w/pause

1) Ladders
2a) Lateral Parallette Hops 4x20
2b) Ab Rollouts 4x5 super slow
3) Row Sprints 6x :30, 1:00 recovery
Avg 155m

1 hr w/Lauren. Focus on everything connected to neck, low back, glutes, erectors.

To Danvers on Evelyn. Rode through all the leaves I could find.

Day 2 of a 48. OT

Pre: 3-month breathing x10
1) Deadlift: 5×5 135-185-185-195-195
2) BB Bent-Over Row: 4×10 95-95-105-105

8min AMRAP
5/ea DB Hang Power Snatch (35)
5/ea 1-Arm Push Press (35)
10 Box Jumps
10/ea DB Rows (40)
3.5 Rounds
Finish: 2xMax Band Pull-Aparts (35ea)

Bad sleep the past few nights. Caught up with me today.

Shady Hollow x3

Comlara. Feel much more connected to this bike than the Fate.

Love me some Altras

Wildlife with my bro. Beautiful fall colors in the woods. Tested out the Brain settings.

Mob- smash,roll,stretch

Hang Power Clean 6x2-3 95-105-115-125-125-125

50 Box Jump (18)
50 Straight Arm Pulldown (100)
50 Jumping Lunge
100 Situp
100 DoubleUnders
50 Burpees
50 Supine Rows
50 Swings (53)
Broken into 5 sets
19:32

Maiden voyage for the Era. Excited about this bike. Made a few stops to make some adjustments. I'll get it fitted next wk.

Running is starting to feel decent again. Starting a run/strength build next wk in prep for a probable Jan fire recruit school. Need to put on a few lbs to handle the volume. School should allow for a solid winter/spring orienteering emphasis.

Supersets of Bench/Pallofs, Leg Press/Calves/Curls, Flies/Pulldowns/SL KB Deadlift

Drive VA to IL. Woke up with severe neck pain. Guess I slept on it wrong and strained something in the trap/scap/scalene region. Very limited mobility and burning sensation down my neck and into L shoulder. I had just gotten this back to feeling normal after an overhaul at the chiro. Glad I'm not doing NAARS! Hope to survive at work the next few days.

Occoquan to the start of the trek. Paddled down the middle of the reservoir beside the collegiate heats of the crew meet. Pretty cool.

Fountainhead

Back home

Drove up to Montgomery County and took on the MoCo Epic North Loop. About 75% trail, 25% road. Navigated using their crappy map that had an occasional intersection on but for the most part was just the shape of the ride. No trail names, a few roads. Added to the adventure :) Hopped on a road to cut the last few miles of trail off since we were running out of daylight. Trails stayed in good shape despite the rainy day. Slipped on a root around mile10 and smashed my knee. Went down hard on a wet bridge later. MoCo loops are good to save for longer rides. We've got a 40, 50, and 70 mile option.

Lake Bridge to Burke

Trails in Fredericksburg along the Rapp. Fun! I'd never been here. They're adding new trails into the system too.

Bull Run

To Burke. Rainy

Cruise around Wakefield.

Trek (Score O) 18k
Savage Mt Forest. Initially the plan was to skip AA and BB. After seeing some of the climbs, Greg elected to skip FF, which looked particularly nasty and was the furthest from TA. We attacked the 3 ridge CPs first, finishing with HH on the way down. So many mid-pack teams had come through that there was a decent trail along the ridge, if you could keep track of it. From there, hit DD (Greg used it as a warm up), then to GG and EE. Turned back south and ran the road towards CC. Where the creek crossed under the road seemed wrong (Kyle mentioned this to me too), and we couldn't see with certainty which ridge it was. Long story short, after an hour covering the area of the ridge it should be, Greg realized it was the ridge to the south. They are similar in shape and direction. We were running out of time, and it was already daylight. Instead of heading all the way down to the road, we took the ridge around to BB and AA. Since we had planned to get LL btwn CC and AA, we had to go back down towards it instead of towards TA. That was the absolute WORST downhill we encountered in the Score O. Basically fall down a mountain. We skidded to a halt at the creek, and I filled up H2O. I'd been out for about 3 hours. Grabbed LL, which looked nothing like a reentrant, and ran to TA. Missing CC gave us 9/10 points. It was disheartening, as I truly believed the top 10 or more teams could clear this course. But as you know, in AR, anything can happen. We layered up for a cold and windy ride home.

Bike3 (South) 31k
We were crunched for time from here on out. Had a sustained 4-5k climb to get back up from the river, and once you got up on the ridge, the wind came out in force. Rode to the Deep Creek trail system. Missed the turn in and had to backtrack. Once in the park, grabbed the remaining CPs and were treated to some rocky downhill. Hit the roads and 219, riding back with Odyssey.

Trek 1.8k
Hurried out of TA and up the ski slope to 33. After hitting it, we had 1:05 left. We decided that getting the CP would most likely negate any time credit we might have on teams who might have only skipped the paddle. There were teams coming into Wisp every few minutes, and no one knew how many CPs others had. We ran back down the slope and called it a day. Turns out only Tecnu, BW, and Untamed cleared. We finished 7th coed, 8th overall behind the master's team. Alpine Shop and Quest both skipped the paddle and were able to clear the rest, finishing a CP ahead. Well played! Not what I would call a fun course, but it was a good brutal challenge for a championship race. And yes, we did get pelted with ice balls on the final bike ride haha.

Borrowing Joe's distances since I didn't have a tracker.

Trek to Top 1.8k
Took a slightly longer route up the ski slope to see where we would be riding back up for KOM.

Whitewater Swim/Float/Drown 0.5k
At the top, I threw on my shorty wetsuit and headed out on the WW course first. Got punched in the face by a few waves and sucked into a couple eddies. The disadvantage to going first was our whole group got stuck in the main eddy in the lower pool where we had to swim to the conveyor belt. Ppl on the side were yelling at us to go to the outside, but it was too late. Once you're sucked in, you're stuck. Felt like we were going nowhere, but we eventually made it out. The 2nd and 3rd rounds of ppl went to the far outside and zoomed around the pool! Changed into dry clothes while Greg and Fritz took their turns.

Run Down 1.8k

Bike1 17k
Headed back up the ski slope through the KOM arch and entered the Fork Run trails. Made a couple of bobbles here, first straying from the main trails and having to bikewack back up to the beige trail, then missing a needed wack from the green trail to the road. We backtracked to the first switchback and got down to the road to get back on track.

Run to Paddle 1.8k
Road run to the put in. Missed the little trail shortcut but made note of it for later.

Paddle1 27k
Even though we had a stiff 20ish mph headwind from the SSE, we decided we had to go for the far southern CPs to try to the clear the course. With few mistakes, the course was certainly clearable, and we were going for it. Paddling is our strength, and we passed several teams throughout the section. Water was very choppy all the way to the south end of Deep Creek Lake, but as soon as we turned around, the wind died and it started to rain. No tailwind haha! The lake turned to glass, and we slogged back to the state park for the O course.

Trek 11k
Deep Creek Lake State Park O course. Nice little park. Grabbed CPs at a steady pace. Traded places w/AAS a couple times.

Paddle2 6.5k
State park back to the put in. Motored right through this section. Pouring rain by the time we reached shore.

Run to Wisp 1.8k

Bike2 (North) 69k
Lots of tricky nav here. We made several small mistakes but nothing major. Very busy trail system, with teams who did the full paddle mixing with teams who skipped the far CPs. Saw BW a lot. Fritz's Lupine light was not working (nor was his bar light), and after the 5th or 6th time stopping to try to reset it, I gave him the Stella from my handlebars.

Event: USARA Nationals
 

Dialing in the bike. Coffee ride.

Paddle to/from FH w/the hound

Fountainhead