Training Log Archive: britty327

Event: QOC Patapsco - Avalon
 

Blue course in a light snowfall. Started out a bit slow, taking a weird route to 1. Dusty accidentally skipped 4 and caught up to me at 7, where I was one saddle too far north. We more or less ran the rest of the course together. I have to say, we run a clean course when we nav together. It's why we do well in rogaines and ARs when we share it. I was pretty mentally tired by the end...almost no sleep at work last night. The walk back to the download pavilion was cold and wet!

Beat all the AR boys today.

C • Nice work beating the boys :) 5

Blue - Splits

WU then for time:
800m Run
40 Renegade Rows (30s)
120 Med Ball Situps
40 Renegade Rows
800m Run

18:something

Hemlock again. Put a tracker on Maya, and she went 12.4 miles to our 6.8. At one point, she disappeared from us for 7min and ran 1.3 miles. Impressive.

Walked back from the creek crossing. The pups met 2 other friendly trail dogs and stopped to play. Maya went off on her own for awhile.

W/Sarah's podcast

Exploring the technical goodness of Gambrill and the Frederick Watershed. From Gambrill, took the blue Catoctin trail into the Shed. On the north side of the road, made a loop with the Buck Flats trail and back home on the Catoctin. Dusty lost a screw for her cleat, so we were able to dump out onto the road for the last mile or so. I wish I hadn't forgotten my tracker...the elevation gain/loss was significant. About 1/3 of the ride was hike-a-bike. My thumb is wrecked from all the steep rocky downhill. No one is allowed to create a map for the 'Shed because while bikes are allowed, some hikers despise them. However, I found a map from 2005 which was accurate as far as the trails we traveled were concerned. Fun fun day in a new place!

Deadlift 3x5
140-190-210-210-210
Using a heavy fat bar. Limited by grip strength and not being able to hook grip with L thumb

For time:
10 Shoulder 2 Overhead (80)
1 Front Rack Lunge (80)
9 S2O
2 Lunge
.....continue the ladder until...
1 S2O
10 Lunge
9:54

Core/Post Chain SS

Box Jumps from Knees 3x5
Great mvmt for explosiveness.

WU- bar progression, shoulders, hips

2x Hang Power Snatch + 2x Overhead Squat
Work up to a heavy weight that can still be done unbroken
35-55-65-75-85-95

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings 35#
12 Pull-Ups
9:24

Hemlock. Includes some treacherous creek crossings.

10WU

3sets
9min race paceline- 1 in front, 2 in back/middle, repeat 2x
4min recovery

10CD