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Training Log Archive: britty327

In the 7 days ending May 31, 2015:

activity	#	time	miles		km		+ft
Bike	3	2:59:21	26.8	(9.0/h)	43.13	(14.4/h)
Run	3	2:46:59	17.8	(9:23)	28.65	(5:50)	1554
Trekking	2	2:25:00	8.5	(17:03)	13.68	(10:36)	560
Orienteering	1	1:44:39	6.86	(15:15)	11.05	(9:28)	7
Strength	1	1:00:00
Paddle	1	54:40	3.85	(14:12)	6.2	(8:49)
Total	11	11:50:39	63.82		102.7		2120

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Sunday May 31, 2015 #

12 PM

Orienteering 1:44:39 [3] 6.86 mi (15:15 / mi) +7ft 15:14 / mi
shoes: 2nd Altra LP 2.0 W10

Mason Neck blue course. Hot, humid, horse flies, spider hwebs. Very little topo, although there was definitely more than 7' of climb haha. Bobbled 5 and overshot it. Wasn't confident with scale in the beginning. Mostly used bearings for the day while still paying attention to any topo or features that might come up. 12 was a ditch, and I split the 2 ditches here. Was confident it was to my right but saw a flag in the one on the left. Decoy. Then I overshot 13 and went to 14, as they were both on similar features less than 100m apart. Corrected and cleared the rest. For the woods being fairly open, they were still slow moving with all the deadfall and low head clearance from trees. Ate a few spiders.

Blue - Splits

Saturday May 30, 2015 #

9 AM

Run 1:20:14 [3] 8.4 mi (9:33 / mi) +729ft 8:50 / mi
shoes: 2nd Altra LP 2.0 W10

PW Forest. Stopped a few times to check the trail map. Forgot my nat'l parks pass, so started from Spriggs/Burma.

1 PM

Bike 1:10:11 [3] 9.6 mi (8.2 mph)
shoes: Era

Accotink

8 PM

Trekking 1:10:00 [3] 4.25 mi (16:28 / mi) +280ft 15:30 / mi
shoes: Altra Torin 1.5 W9.5

Ice cream run. Note: the hound discovered she LOVES ice cream cones.

Friday May 29, 2015 #

9 AM

Run 46:20 [3] 5.0 mi (9:16 / mi) +300ft 8:46 / mi
shoes: Altra Olympus 1.5 W9.5

6 PM

Bike 49:10 [3] 8.2 mi (10.0 mph)
shoes: Era

Lorton

Thursday May 28, 2015 #

5 PM

Strength 1:00:00 [3]
ahr:13 max:215 shoes: Altra Torin 1.5 W9.5

Was up the last 2 nights coughing, despite my best efforts at drowning in cough syrup.

WU- foam roll, run to track, Samson lunge, bear crawl, 2x(15 open handed OHS, 10 KB SDHP), 2x(10 pullup, 20 banded GMs)

Deadlift 3RM
125x6, 175x5, 195x3, 205x3, 215x3, 2x(225x1)
WEAK. All this racing isn't doing my strength any favors.

4 Rounds
Run 200m
10 Burpees
12 Pullups
8:37

8 PM

Trekking 1:15:00 [3] 4.25 mi (17:39 / mi) +280ft 16:37 / mi
shoes: Altra Olympus 1.5 W9.5

Wednesday May 27, 2015 #

1 PM

Paddle 54:40 [3] 3.85 mi (14:12 / mi)
shoes: Solé

Occoquan toward the dam. The portage is brutal haha. Straight down and up.

7 PM

Run 40:25 [3] 4.4 mi (9:11 / mi) +525ft 8:15 / mi
shoes: Altra Olympus W10

Home trail

Tuesday May 26, 2015 #

Note
(rest day)

Post race cold

Monday May 25, 2015 #

12 AM

Bike 1:00:00 [3] 9.0 mi (9.0 mph)
shoes: Era

The final ride was a straight shot down the GAP Trail. The guys were sleepy, but we managed to keep the rubber side down all the way into Ohiopyle. We finished 4th coed/5th OA. We had a fun weekend racing together...it was our first race with Mark. The Ohiopyle area is really beautiful...I could do without all the out and backs, but at least the area was new to me. Thanks to Doug and his fantastic volunteer staff for putting on a Memorial Day Weekend adventure!

C • Thanks for the report, 5

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