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Training Log Archive: britty327

In the 7 days ending Nov 13, 2014:

activity # timemileskm+ft
  Orienteering1 11:50:00 37.31(19:02) 60.04(11:49) 7575
  Trekking1 2:00:53 5.55(21:47) 8.93(13:32) 765
  Run3 2:00:47 13.8(8:45) 22.21(5:26) 200
  Strength2 2:00:00
  Total7 17:51:40 56.66 91.19 8540
averages - sleep:7

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Thursday Nov 13, 2014 #

5 AM

Run 40:37 [3] 4.67 mi (8:42 / mi) +100ft 8:31 / mi
shoes: Hoka Stinson 10.0

22F=double tights and buffs kinda morning. Plenty warm. Love early mornings!

Wednesday Nov 12, 2014 #

8 AM

Run 39:33 [3] 4.33 mi (9:08 / mi) +100ft 8:56 / mi
shoes: Altra Olympus W10

Spitler Woods. Love these trails. Should have taken advantage of them more when I was a kid. Keeping runs short this wk.
12 PM

Strength 1:00:00 [3]

Foam roll, stretch, wall squats, pushups etc

1) Deadlift- early doubles, work up to heavy single
235...good starting place for winter
2a) Split Jerk 2x5@95
2b) BTN Jerk + OHS 2x2@95
3a) Pallof Press 3x10ea
3b) Curl 3x10 (45)
3c) Dips 3x10

Tuesday Nov 11, 2014 #

3 PM

Run 40:37 [3] 4.8 mi (8:28 / mi)
shoes: Altra Olympus W10

Oh winter, I haven't missed you at all. Legs feel pretty good from the wknd.

Monday Nov 10, 2014 #

3 PM

Strength 1:00:00 [3]
slept:7.0 shoes: Vasque Pendulum W9.5

1a) Ab Rollouts 5x5
1b) Pistols 3x5/leg
2) Press 3x5@75
3) Push Press 3x5 85-95-95

4 Rounds
10 KB Swings (53)
10 Jumping Lunge
10 V Ups
150m Run
7:08

Saturday Nov 8, 2014 #

10 AM

Orienteering 11:50:00 [3] 37.31 mi (19:02 / mi) +7575ft 15:58 / mi
shoes: Altra Lone Peak 2.0 W10

Sleepy Hollow Rogaine at Scioto Trail State Park OH w/Dusty. Decided to attack the course in a CCW manner, heading W then around. We planned a course for clearing with contingencies as we got later in the race. Without planning it, Dusty did most of the overall route strategy and gross nav, and I did the fine nav getting us into the CPs.

Had an issue right off the bat with 83. I put us in exactly where it should have been. We eventually found it on the N side of the main reentrant (should have been on S side) lying in the ground. Misplaced/blown away. Headed to the southernmost group, using out and backs on 81 and 76 to stay on the ridge. Then we went E for what we thought would be the most challenging section of the day. From 63, we dropped into the reentrant to wrap around to 52, which was a "clearcut spur." Searched all over this nasty clearcut section but came up empty. GPS shows we traveled high enough but were 1 spur to the east of the correct one. There were 5 or so coming off the ridge here. Deciding not to spend more time, we moved on. From 62, we found an unmapped trail that contoured us right over to the ridge for 72. Score! Nice little shortcut. From 72, we hit 82 to clean the SE part of the map and dropped down to the road that formed the E border of the park. We took it to the main park road to get 32.

This was our halfway point, and we had set a cutoff here of 4pm to have any chance of clearing the course. We hit 32 around 415, so we weren't far off, but we knew we were going to run a bit less the 2nd half. Choosing to drop a couple CPs in the middle of the map, we headed up Long Branch Hollow towards the N cornucopia of points. Worth 330 points, we felt this was a make or break loop we had to get. Along Long Branch was 54 and 73. From 54, we could either follow the clear cut ridge or drop back down to the road. The ridge ended up being more elevation gain but was easy travel. We also came down right on the correct small spur in a group of spurs. We punched it with a team above us never seeing us punch and leave as the last of the daylight disappeared. Saw Garrison coming in as we were leaving. We had seen him a lot during the day, but he took a loop route for the eastern section to skip the road and pick up more CPs.

Lights on, we got into the money loop. The trails were a bit confusing, and I took a wrong spur at one point, but for the most part, paying attention to direction and topo helped correct wrong trails quickly. About an hr after dark, Dusty's light went out. We've never had issues w/Light and Motion bats, so this was a first. Luckily she had her emergency flashlight. It kept her moving safely but unable to nav. This loop got a bit sloppy for me, small mistakes. We ran out of water for close to 2 hours. Finally out of the N loop, we hit 30, a water CP. After chugging a bottle, we made a game plan for the 70min we had left. There we lots of options, but 84 was a money point and basically on the way home. We headed there, with the option of getting 1 or 2 more near the finish. Hit it clean, then dropped into the creek bed back to the road. Slower going than we wanted. Back at the road, we had maybe 25 min to spare. I made the decision to skip the rest, fearing that any mistake would make us late. We had no idea how we would end up, but our route prevailed, as the guys who chose to skip the far away N loop couldn't outscore us! We got 1st team and 3rd overall behind a guy from Finland (who cleared it!) and Garrison. Finished with 1300 something out of a possible 1710. Still a lot to learn with route strategy, but we had a blast! I'm really loving my 1 trekking pole setup. Used it the last 6hrs. That way I can still hold a map, eat, etc. Great for running or walking, and esp steep, rocky stuff. Plus it keeps me from falling on my face when I trip while looking at the map.

Friday Nov 7, 2014 #

Trekking 2:00:53 [2] 5.55 mi (21:47 / mi) +765ft 19:16 / mi
shoes: Altra Lone Peak 2.0 W10

Combo of 4 hikes in OH. Stayed in a beautiful one room cabin in the Big Rock area. The cabin's property had its own private trails, so we explored those. There was a cave and some nice bluffs. Then went to Leo Petroglyph. I don't think I've ever seen any petroglyphs. Pretty cool. Next to some ATV trails. Not impressed, so we headed to Lake Katharine. Wish we could have stayed there longer. Very cool park. Cooler temps but the sun came out later in the afternoon. Chill day.

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