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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: britty327

In the 7 days ending Feb 7, 2015:

activity # timemileskm+ft
  Orienteering1 5:55:00 17.26(20:34) 27.78(12:47) 3841
  Strength3 2:55:00
  Run3 2:47:10 13.02 20.95 180
  Bike1 2:01:30 24.2(12.0/h) 38.95(19.2/h)
  Trekking1 45:00 3.3(13:38) 5.31(8:28)
  Mobility1 25:00
  Total10 14:48:40 57.78 92.99 4021
averages - sleep:6.8

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Saturday Feb 7, 2015 #

9 AM

Orienteering 5:55:00 [3] 17.26 mi (20:34 / mi) +3841ft 16:59 / mi
slept:8.0 shoes: Altra Lone Peak 2.0 W10

Frozen Beaver Rogaine at Lake Hope State Park in Ohio with Dusty. Plan was to go generally CW but make some inner loops to avoid some elevation gain. We had bailouts along the N and E parts of the course. Clean nav until we hit 52 on the western side of the course. From there, we needed to drop down the spur and enter the main creekbed going north. Somehow, we crossed it and went into the one heading NW. Ended up off the map. Went 1:40 without collecting a CP. Devastating for any course, esp a 6hr. We eventually decided to take the road north, feeling there was no way we were far enough north. Found our intersection and 81. Back on the map. In hindsight, we should have gone east up to the road and attacked 35 and 81 from there. We considered both ways initially. The rest really clean nav, but the damage was done. Bailed on some CPs to the north and a couple near the finish.

Friday Feb 6, 2015 #

8 AM

Strength 40:00 [3]
slept:9.0 shoes: Vasque Pendulum W9.5

KB workout in the cabin
1 PM

Run 1:34:46 [3] 8.0 mi (11:51 / mi)
shoes: 2nd Altra LP 2.0 W10

Lower Falls to Old Man's Cave to Cedar Falls and back in Hocking Hills OH with D. The gorge trail was super treacherous and icy...slow walk for a lot of it. We each ate it hard a few times. Beautiful cave and cliff area. Waterfalls were all frozen. At one point, we even slid down an ice slide on the trail about 30' long! Once we climbed out of the gorge to the rim trail, we were able to run the rest of the time.
3 PM

Trekking 45:00 [3] 3.3 mi (13:38 / mi)
shoes: 2nd Altra LP 2.0 W10

Around Conkles Hollow. Less icy.

Thursday Feb 5, 2015 #

5 AM

Run (PreCor) 30:00 [3]
slept:5.0 shoes: Vasque Pendulum W9.5

Slept through my alarm for the first 22min it went off. Sure the other 9 guys in the dorm loved that.

Wednesday Feb 4, 2015 #

Note

Unwanted rest day. Squad is always busy.

Tuesday Feb 3, 2015 #

10 AM

Strength 1:00:00 [3]
ahr:15 max:180 slept:7.5

WU- long dynamic, OHS, WS, dislocate w/lunge, hip hinge

Back Squat 5RM 35-85-125-155-175-180(PR)

Power Clean 5RM 35-65-75-85-95(PR)
Felt like there was still more in the tank here. Bella bar makes a big difference in terms of grip and control for me. Focus on hitting the hip crease.

21-15-9
OHS (95)
Pullups
10:24

Strength 15:00 [3]
ahr:15 max:95

Power Snatch 5RM 35-65-75-85-95(PR)
Felt like there was still more in the tank here. Bella bar makes a big difference in terms of grip and control for me. Focus on hitting the hip crease.

Format a la KP.
2 PM

Bike 2:01:30 [3] 24.2 mi (12.0 mph)

Babying the calf and not running for a few days. Out to Rock Springs Trail. Mix of dry pavement, snow, ice, slush. We'll call it a sandy Florida simulation. Deer everywhere!

Monday Feb 2, 2015 #

3 PM

Strength 1:00:00 [3]
slept:6.5 shoes: Altra Torin 1.5 W9.5

WU- roll, spider, pidgeon, lunge, dislocates

1) Deadlift 3x5 135-155-185
2x3 210-235
2) Half Kneeling Pallof 3x10ea (20)

4 Rounds:
10 Renegade Rows (25s)
10 Half Moon Ball Slams (25)
8:02

Sunday Feb 1, 2015 #

9 AM

Run 42:24 [3] 5.02 mi (8:27 / mi) +180ft 8:10 / mi
slept:5.0 shoes: 2nd Altra LP 2.0 W10

Shakeout through the slushy streets. Nice morning. No sign of Linus.
10 AM

Mobility 25:00 [1]

R calf niggle. Smashed lower legs w/LAX. Achilles prehab 2x15 all 4. Achilles focus for the next month to ensure they're nice and supple for FL.

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