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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: britty327

In the 7 days ending Feb 12, 2017:

activity # timemileskm+ft
  Bike3 3:07:00 32.15 51.74
  Strength3 3:05:00
  Orienteering2 3:01:45 9.02(20:09) 14.52(12:31) 637
  Run3 2:39:48 14.67(10:54) 23.61(6:46) 1320
  Paddle2 1:55:59 6.44(18:01) 10.36(11:12) 16
  Trekking1 52:34 2.67(19:41) 4.3(12:14)
  Body Work1 1
  Total13 14:42:07 64.95 104.52 1973
  [1-5]13 14:40:56

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

Event: QOC Pohick Bay
 
8 AM

Bike 1:00:00 [3]
shoes: Era

placeholder
11 AM

Orienteering 2:01:45 [2] 5.52 mi (22:03 / mi) +637ft 19:53 / mi
shoes: Altra LP 3.0 Black

Took the Koa Wahine/Bike Lane ladies (the team Dusty is doing Epic with) out on the Green course with 3 dogs. Used it as a learning experience to teach them some nav basics. Walked the majority of it. Fun day.
3 PM

Orienteering 1:00:00 [3] 3.5 mi (17:09 / mi)
shoes: Altra LP 3.0 Black

Control pickup

Green - Splits

Saturday Feb 11, 2017 #

8 AM

Strength 1:00:00 [3]
ahr:13 max:235

WU- 3 rounds: 15 banded hammy curls, :30 4 way dead bugs, 10ea cpt morgan w/vert support

1) Deadlift 3RM
135x8, 185x5, 205, 215, 225, 235
Max reps at 80% 185x8

2) Barbell Weighted StepUp 4x8
85-95-115-115

3) Press 3x7
45x10, 65x7, 85(failed rep 7), 75, 75
1 PM

Paddle 1:00:00 [3] 2.5 mi (24:00 / mi)

Maiden voyage with the Gnu. Met Dee and Deb at Bull Run.
C • gnu 9

Trekking 52:34 [3] 2.67 mi (19:41 / mi)
shoes: Altra LP 3.0 Black

Heavy packs back to the van

Friday Feb 10, 2017 #

10 AM

Bike (TrainerRoad) 1:00:00 intensity: (1:11 @0) + (5:08 @1) + (22:47 @2) + (16:49 @3) + (14:05 @4) 16.15 mi (16.1 mph)
ahr:140 max:170

1 PM

Run 57:34 [3] 4.97 mi (11:35 / mi) +650ft 10:18 / mi
shoes: Altra LP 3.0 Black

From Wolf Run Shoals

Thursday Feb 9, 2017 #

2 PM

Strength 1:05:00 [3]
ahr:35 max:95 shoes: Altra Torin Forest

WU- 4 rounds: 10 BB press, 10 spiderman complex, 3 ninja rollup to vert, 10 ply pushup

1) Incline Bench 5x10
85-90-95-95-95

2a) Depth Pushups to Explosive Rebound 4x4
2b) 10sec HS hold + 3sec eccentric HSPU 4x2

3 Rounds
1:00 Push Press (65)
1:00 Med Ball Situps
1:00 Supine Rows
1:00 True Pushup
1:00 Rest

Wednesday Feb 8, 2017 #

1 PM

Run 56:34 [3] 5.17 mi (10:57 / mi)
shoes: Altra LP 3.0 Red

The lovely hills of Accotink with D and the dogs. Even saw Kathy! Tracker died so Apple Watch it is.
3 PM

Body Work 1 [3]

Adjustment and ART w/Kathy. Back and neck super tight.

Tuesday Feb 7, 2017 #

10 AM

Paddle 27:58 [3] 1.97 mi (14:12 / mi) +3ft 14:11 / mi

Breaking up some scar tissue in the R shoulder on the way to FH marina

Run 45:40 [3] 4.53 mi (10:05 / mi) +670ft 8:51 / mi
shoes: Altra LP 3.0 Red

Paddle 28:01 [3] 1.97 mi (14:14 / mi) +13ft 14:09 / mi

4 PM

Bike 1:07:00 [3] 16.0 mi (14.3 mph)
shoes: Clementine

Monday Feb 6, 2017 #

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

WU- 3 Rounds: 10 pillar to plank press up, :15 hollow hold, 10 BB front squat

1) Power Snatch 5x2 80-85-90-95-95

2a) Partial Squat w/No Lockout 5x10@70% of 5RM
115-125-125-125-125-125
2b) Shin Hop to Broad Jump 5x5

3a) Manual Resistance Hamstring + Dynamic Pushup 3x10
3b) KB V Up 3x10@26
3c) Russian Twists 3x20@26

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