Training Archive: Ratlaf

Event: US Team Trials
 

Strength and Stretching - BW 5:00 [1]

Airport stretching again.

C • Team Trials 3

Orienteering race 17:36 [5] *** 2.87 km (6:08 / km) +65m 5:31 / km
spiked:13/13c shoes: VJ Inegrators

The sprint on Friday.

My flight was over an hour late leaving Denver and I only had a 2 hour window to get from the airport to the start so naturally I missed my start time and didn't get any points for this run. I had a good run, but nowhere near the speed of the winners so I didn't complain too bitterly.

The run itself when very well, I had good contact with the map, felt like I was fast, turned out I wasn't, and made only one route choice mistake that would have shaved about 10-15 seconds off my time...

Sprint TT (Red/Blue) - Splits

Strength and Stretching - BW 5:00 [1]

Strength and Stretching - BW 5:00 [1]

Trail Run 30:37 [3] 3.82 mi (8:01 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Short run with 10 strides/sprints/accelerations etc.

C • Very short run... 2

Strength and Stretching - BW 5:00 [1]

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching - BW 5:00 [1]

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching - BW 5:00 [1]

Trail Run warm up/down 20:19 [2] 2.58 mi (7:52 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 20:00 [4] 2.81 mi (7:07 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Two sets of: 5 x 1:00 strides, 1:00 normal.

Strength and Stretching - BW 5:00 [1]

RMRDs 1 [0]

Rocky Mountain Running Drills...not to be confused with the SRRDs (Secret Russian Running Drills)

Event: Backyard Challenge XVIII Adventure Race
 

Event: West Point A-Meet
 

Adventure Race race (Sprint) 2:58:51 [4] 19.74 mi (9:04 / mi)

Sprint distance Backyard Challenge Adventure race in Monument. Joined up with Maiya's team who were one person short. We think we won by a good margin.

Run: 5.16 miles.
Bike: 6.07 miles
Trek: 2.29 miles
Bike: 6.22 miles

Total 19.74 miles

I did a flying over the handlebars, endo onto a hardpacked gravel road during the last bike section. I landed on my jaw and helmet. My front tire got sucked into a patch of mud so soft it could have been quicksand had it been deeper, which stopped the tire but not me, sending me flying. I haven't done that in a while.

C • are you ok? the rest sounds li... 3

Orienteering (Memory O) 23:31 [2] *** 1.8 km (13:04 / km)
spiked:3/5c shoes: VJ Inegrators

Quick memory O exercise while picking up the control points for the Long category of the Adventure Race.