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Training Log: britty327

In the last 7 days:

activity # timemileskm+ft
  Bike3 4:46:00 43.9 70.65
  Trekking3 2:48:42 8.27(20:24) 13.31(12:41)
  CrossFit2 2:15:00
  Fire2 1:00:00
  Run1 36:46 3.1(11:52) 4.99(7:22)
  Total10 11:26:28 55.27 88.95
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WeThFrSaSuMoTu

Monday Jan 23 #

11 AM

CrossFit 1:10:00 [3]
shoes: Altra Torin Forest

WU- banded hamstring curls 3x10, pillar to plank press up 3x10, knee hug to hor lunge twist 3x10yds

1) Starr Shrugs 3x15@135 (broken into 2 sets ea...need straps)

2a) Back Squat w/No Lockout 5x10@115(65% of 5RM)
Without the lockout, there is no rest at the top. Embrace the suck.
2b) Shin Hops 5x5
Jump from kneeling position to squat and stand up. Amazing how much
more explosive these are this wk compared to last.

AMRAP 12min
Sled Drag 50yds@45 (2x down/back)
Med Ball to Toes 10ea @10
5 Rounds
6 PM

Bike (Trainer) 1:10:00 [3]
ahr:135 max:165

3x4', 3' recovery
3x3', 2'
2x2', 1'
1' sprint

Sunday Jan 22 #

Fire 30:00 [3]

Forcible entry work

Saturday Jan 21 #

8 AM

Bike 2:00:00 [3] 23.6 mi (11.8 mph)
shoes: Clementine

To/fro the march with Dee. Started in Franconia and stashed our bikes underground at her office at L'Enfant. Perfect access and no traffic/metro lines. Dee got a flat about a half mile from the Jeep on the way home, so we walked back in the dark. Walked and stood all day at the march. Incredible show of solidarity.

Friday Jan 20 #

9 AM

Trekking 1:29:13 [3] 4.16 mi (21:27 / mi)
shoes: Altra LP 3.0 Red

With Dee and the dogs
1 PM

Run 36:46 [3] 3.1 mi (11:52 / mi)
ahr:167 shoes: Altra LP 3.0 Red

Hilly Bull Run on tired legs and sore knee with Dusty and the dogs. 2 runs in a day for them?! They were in heaven.

Trekking 34:29 [3] 1.55 mi (22:15 / mi)
shoes: Altra LP 3.0 Red

Thursday Jan 19 #

10 AM

Fire 30:00 [3]

Threw some ladders at a small fire. Got to work on rigging and rappelling in the afternoon.
5 PM

CrossFit 40:00 [3]
ahr:15 max:225 shoes: Altra Torin Forest

1a) Static Pillar Holds 3x:30
1b) Alt Contralateral Dead Bugs 3x:30
1c) Seesaw Walk to Vert Jump 3x10
1d) Run 150m

2) Deadlift 5RM then max reps at 80%
135x8, 185, 205, 215, 225, 185x10

3a) Back Squat 5x5@140 (80% of 5RM)
WU- 95x8, 115, 125
3b) Dynamic Step Ups 3x10ea

4) Towel Pullups 8,6,6

CrossFit 25:00 [3]
ahr:55 max:140 shoes: Altra Torin Forest

Wednesday Jan 18 #

12 PM

Bike 1:36:00 [3] 20.3 mi (12.7 mph)
shoes: Era

4 PM

Trekking 45:00 [2] 2.56 mi (17:35 / mi)
shoes: Altra LP Blue #2

Dog hike on the home trail

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Jan 1 – Dec 31 (365d)
Total 750:00:00
actual:43:46:255%
projected:694:40:0792%

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