Training Log Archive: britty327In the 7 days ending Dec 2, 2012:
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Sunday Dec 2, 2012 #
3 PM
Mobility 30:00 [1]
stretching and rolling
Saturday Dec 1, 2012 #
Event: Bonk Hard Castlewood 8hr AR
Adventure Race race 5:28:00 [3] 36.5 mi (8:59 / mi)
Approx distances:
Bike: 26m
Run: 4.5m
Paddle: 6m
Raced with Happy Mutant. Started w/5k foot-o through Castlewood. Took over nav for this section after the first couple points, and we finished it cleanly. Slowed very early after injury to a teammate, and the pace stayed moderately easy for the rest of the race. On to the bike for a road section, during which we flew past a point and had to backtrack 3k roundtrip to get it. From there, entered singletrack to grab a few more points. After a slight hiccup, cleared this portion and received the map for a surprise 3k trek. Hit this section spot on but slowly and then biked the straight shot to the canoe put in. There, we received coords for the 2 paddle points, wrestled our bikes into the boats, and were off. After an uneventful paddle, we received a map for the final bike-o through Castewood (5ish miles). Finised in 12th place overall and 7th in our division. Not what I had been hoping for, but a decent training day nonetheless.
Bike: 26m
Run: 4.5m
Paddle: 6m
Raced with Happy Mutant. Started w/5k foot-o through Castlewood. Took over nav for this section after the first couple points, and we finished it cleanly. Slowed very early after injury to a teammate, and the pace stayed moderately easy for the rest of the race. On to the bike for a road section, during which we flew past a point and had to backtrack 3k roundtrip to get it. From there, entered singletrack to grab a few more points. After a slight hiccup, cleared this portion and received the map for a surprise 3k trek. Hit this section spot on but slowly and then biked the straight shot to the canoe put in. There, we received coords for the 2 paddle points, wrestled our bikes into the boats, and were off. After an uneventful paddle, we received a map for the final bike-o through Castewood (5ish miles). Finised in 12th place overall and 7th in our division. Not what I had been hoping for, but a decent training day nonetheless.
Friday Nov 30, 2012 #
Note
(rest day)
Travel to STL for Castlewood AR.
Thursday Nov 29, 2012 #
2 PM
Strength 30:00 [2]
Stretching and core. Gearing up for Castlewood.
3 PM
Run 20:00 [2] 2.35 mi (8:30 / mi)
Run at work
Wednesday Nov 28, 2012 #
2 PM
Bike 33:05 [2] 4.23 mi (7.7 mph)
Body's sore from a couple of the past week's workouts, so the plan is to back off these last few days until Castlewood to be fresh. Trails were greasier than expected and had to cut the ride short due to conditions. Rode the stumpy since Evelyn is out of commission. 26 feels so much different than 29!
Tuesday Nov 27, 2012 #
12 PM
Run 48:03 [4] 6.0 mi (8:01 / mi)
Dusted off the GPS to truly check my pace. Felt solid, so I picked it up the 2nd half. Not bad after only being back running about a week.
Monday Nov 26, 2012 #
2 PM
Strength 1:00:00 [3]
On shift today. (Usually treat shift days as strength/conditioning days or rest days.)
STRENGTH
a.) Press 4×8 @ 65
b.) 1x10 DH Pull-Ups; 1x8 DH Chin-Ups
WOD
2 Rnds:
20 Kipping Pull-Ups
20 Ball Slams
Rest 30s
2 Rnds:
20 Burpees
20 Russian Twist w/Ball
9:53
Various Prehab and Stretching.
STRENGTH
a.) Press 4×8 @ 65
b.) 1x10 DH Pull-Ups; 1x8 DH Chin-Ups
WOD
2 Rnds:
20 Kipping Pull-Ups
20 Ball Slams
Rest 30s
2 Rnds:
20 Burpees
20 Russian Twist w/Ball
9:53
Various Prehab and Stretching.