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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: britty327

In the 7 days ending Jan 8, 2017:

activity # timemileskm+ft
  Bike3 2:30:00
  Orienteering1 2:04:20 7.35(16:55) 11.83(10:31) 1228
  Strength2 2:00:00
  Run2 1:35:24 8.79(10:51) 14.15(6:45) 1042
  Mobility2 50:00
  Paddle1 39:00 2.2(17:44) 3.54(11:01)
  Fire1 20:00
  Total11 9:58:44 18.34 29.51 2270

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

11 AM

Orienteering 2:04:20 [3] 7.35 mi (16:55 / mi) +1228ft 14:36 / mi
shoes: Altra LP 3.0 Red

Saturday Jan 7, 2017 #

Mobility 30:00 [3]

Friday Jan 6, 2017 #

Note

Woke up yesterday with a stiff neck. Got much worse overnight and couldn't get out of bed without help today. Neck, upper back, and down into the R shoulder. Strong NSAIDs help. We'll see how tonight goes.

Paddle 39:00 [3] 2.2 mi (17:44 / mi)

Testing out our new winter gear. We got 2 piece Kokatat dry suits. Love love them. 30F and I wore just my running clothes underneath (thick polypro top and thin 2XU tights) and was perfect. Chose pants with built in feet which aren't uncomfortable in shoes when just sitting in the boat and keep your feet warm for sure. Tried just neoprene paddling gloves on the way out which weren't enough. Added poagies and was comfortable. Hoping the rubber gaskets around the neck and wrists stretch out, or I will have to cut them. Been trying to stretch them out per Kokatat's suggestion.

Dusty did most of the work. I mostly lily dipped. Paddled to a place close to the white trail and dropped the boat.

Run 54:20 [3] 4.64 mi (11:43 / mi) +592ft 10:27 / mi
shoes: Altra LP 3.0 Red

White->MTB->blue->white. White is mostly bushwhacking, along with some of the blue we were on. No pain running.

Thursday Jan 5, 2017 #

6 PM

Bike (Trainer) 40:00 [3]

Wednesday Jan 4, 2017 #

10 AM

Strength 1:00:00 [3]
shoes: Altra Torin Forest

This one was a doozy. Workout with 2 of the truck guys on shift. Shared the sandbag and bar, so a bit of a team WOD

6 Hang Power Clean (115)
1 Gorilla Drag (gorilla shuffle dragging a sandbag, 30yd hallway, once each side counts as 1)
6 Thrusters (95)
10 Ring Dips
2 Gorilla Drags
6 Back Squat (95)
3x10 Ring Dips
4 Gorilla Drags

Barbell Ladder 10 reps per exercise. 1 Gorilla Drag btwn sets. Set 1, first exercise, set 2 first 2, up to 5, then strip exercises from the top of the list as you go back down the ladder to 1. This took 35ish min.
1. Curlz
2. Triceps
3. Push Press
4. High Pull
5. Pushups (hands holding bar when possible)
1 PM

Fire 20:00 [3]

High shouldering 24'ers from the ground.

Tuesday Jan 3, 2017 #

8 AM

Mobility 20:00 [3]

11 AM

Bike (Trainer) 1:05:00 [3]

3x10', 5' recovery
Avg HR during intervals 150
4 PM

Run 41:04 [3] 4.15 mi (9:54 / mi) +450ft 8:58 / mi
ahr:153 shoes: Altra Olympus 1.5 W9.5

Home trail with the dogs right after the 2 day rain finally passed. A few obligatory leash stops.

Monday Jan 2, 2017 #

3 PM

Strength 1:00:00 [4]
ahr:62 max:165 shoes: Altra Torin Forest

WU- long dynamic, 2x(15 squats, 15 pass throughs, 25 pull aparts)

Back Squat 6x2@80% of 1RM
45x8, 95x5, 135x3, 155x2, 6x(165x2)
Guessing my last max of 205 is a bit low.

3 Rounds
21 Hang Power Snatch (65)
30 WallBall (14)
10:34, goal for WallBall was supposed to be all 30 unbroken. Made it the first round. Broken into 3 sets for the other 2.
7 PM

Bike (Trainer) 45:00 [3]

Shakeout. Managed to keep the trainer put away until Jan!

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