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Training Log Archive: britty327

In the 7 days ending May 10, 2015:

activity # timemileskm+ft
  Bike5 12:55:25 98.75(7.6/h) 158.92(12.3/h) 565
  Paddle2 4:46:42 18.43(15:33) 29.66(9:40) 1
  Trekking1 4:40:00 14.5(19:19) 23.33(12:00)
  Strength2 2:10:00
  Run3 1:53:24 8.52(13:19) 13.71(8:16) 3757
  Total12 26:25:31 140.19 225.62 4323
averages - sleep:8

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Saturday May 9, 2015 #

6 AM

Run 19:00 [3] 1.0 mi (19:00 / mi) +2587ft 5:30 / mi
shoes: 2nd Altra LP 2.0 W10

Mission with Dusty racing under the pseudonym Na Koa Wahine. Who's Na Koa Wahine?

Prior to the start, we were given a map and 5min to memorize 2CPs. Made quick work of the first one. Bobbled the 2nd, but got away from the crowd and found the correct stream crossing.

Bike 5:10:00 [3] 41.0 mi (7.9 mph)

CPs 3-7. We received our map and CPs for this section after the prologue. The Mission only gives out CPs for the current segment during the race, and you plot on the course. Also, their standard race rule is that within a segment, if you skip a CP, you are penalized a CP in addition to missing it. This plays into race strategy later on. At the entrance to the park, we had a 20min timeout for a mental health break, during which we pondered life and racing and watched almost the entire field ride by us with puzzled looks on their faces. Eventually Dusty decided the day would be better spent racing, and we headed out. The ride was mostly pavement, some gravel and trail. Nothing exciting. We kept picking off teams, and we had a good gauge of where we were on a long out and back CP.
12 PM

Trekking 4:40:00 [3] 14.5 mi (19:19 / mi)
shoes: 2nd Altra LP 2.0 W10

CPs 8-11. Upon reaching the boat ramp at CP7, we realized we weren't paddling from here but instead trekking back up to the boat ramp at Whitewater near the start/finish. We found an unmapped beach trail that took us directly to CP8, where we caught up to Jason and Bruce of GOALS. We're all about the shortcuts! From here, we had a choice. Take the uber long road route (what most teams took), or take a chance following a powerline straightline to the CP for 5k. CP9 was on said power line. The road added about 4mi and would require us to run in the heat of the day, and the powerline had potential to be gnarly with bushwacking. However, it was also our best bet to make up for our time lost in the morning. Powerline it is! Jason decided he liked our "shortcuts", and we traveled together. After the first nasty climb along the line, it turned into tall grasses and was easy moving. We walked a couple golf cart paths and hopped onto a parallel road on the way to CP9. There, we ran into Bushwacker and Michigan, who were well ahead of us coming out of TA. Today, the gamble paid off. Then onto the road for a grind to CP10 and the TA. Feet were hurting on pavement. Stopped at a store to guzzle ice cold refreshments. Nutrition was weird for this race. Drank a ton due to heat/humidity but ate less than 12 hours worth of food.
4 PM

Paddle 3:10:00 [3] 11.5 mi (16:31 / mi)

CPs 12-16. Uneventful lake paddle with lots of weekend boat traffic. Me in the bow, Dusty steering. BW was a few min ahead of us, making takeout decisions easy :) Passed GOALS at one of the CPs. CP15 was an ~8k out and back that we chose to skip and take the penalty for due to time constraints. BW continued on to get it (good decision with 3 ppl in their boat and an earlier bike mechanical with unknown amounts of biking left for the course.)
7 PM

Bike 3:35:00 [3] 14.0 mi (3.9 mph)

CPs 17-24. Choose your own adventure via foot, bike, or canoe. Got a great 1:15k O map for the course. Best section of the race. Having been on a few of the trails earlier in the day, we chose to bike. We attacked the north side first and got the first 5 in about an hour. The south side got a bit hairy. We knew we were going to have an issue getting back because there was no easy way to reach the TA from the far SW corner unless you went all the way around to the east. We met up with Alpine briefly. They were on foot, which was slower in general but faster in the end. After CP24, we intended to bushwhack from a bend in the trail to another trail that would take us up to the campground. Said trail never materialized, and we pushed our bike through thick woods for the next 35min, rapidly watching our hopes and dreams of a good finish dying. We had initially set a 10:30pm cutoff to be back in TA in order to give us time to get back to the finish. We didn't make it to TA til 10:55. Time to haul buns! We also learned Alpine was the only other team to clear this section besides us. Sweet!
11 PM

Bike 55:00 [4] 12.0 mi (13.1 mph)

We put ourselves in the hurt locker to get back to the finish before the midnight cutoff. I was worked by the time we got back, with 11min to spare. Good enough for 3rd overall behind Alpine and BW. Lots of good competition came out for this one. Great to see so many friends. FYI, SIX 2p female teams in the field. Oh yeah! Not a terribly fun course, but we got the most out of it that we could. For nav, Dusty wanted to work on bike nav, so I did foot and paddle. We seem to be really clicking together, and we do a decent job of map memorization for support when the other is leading.

Gear to fix/replace/warranty- Osprey bladder (leaking from seam), map board (glue board to base legs), Camelbak bottle and Injinji socks (eaten by the course)

Friday May 8, 2015 #

8 AM

Bike 1:39:40 [3] 13.0 mi (7.8 mph)

So many trails at Strouds Run! Good place to stop for sure on trips across the Midwest. Took Thunderbunny->Hickory->Sundown.

Thursday May 7, 2015 #

7 PM

Run 39:43 [3] 3.5 mi (11:21 / mi) +415ft 10:12 / mi
shoes: 2nd Altra LP 2.0 W10

Camped at Strouds Run State Park on the way to Mission. Nice lil run on Thunderbunny and White Pine.

Wednesday May 6, 2015 #

5 PM

Strength 1:00:00 [3]
shoes: Altra Torin 1.5 W9.5

WU- JJs, high kicks, quads, 2x(10 KB SDHP, 10 pushup), star jumpers, 2x(10 open handed OHS, 10 pullups), 30 banded GMs

For time:
800m Run
15 Bar Facing Burpees
15 Power Snatch (75)
400m Run
12 Burpees
12 Power Snatch
200m Run
9 Burpees
9 Power Snatch

CD- bar hang, dislocates, pidgeon, samurai

Tuesday May 5, 2015 #

9 AM

Strength 1:10:00 [3]
ahr:22 max:90 slept:8.0 shoes: Altra Torin 1.5 W9.5

WU- foam roll, 400m run, spider, walkout+pushup, 2x(10 swings, 10 GS), 2x(5 pullup, 10 pushup), PVC OHS, snatch WU

Snatch (Squat) Technique Work
Work up to a heavy double
35x5, 55x3, 65x2, 75x2, 85x2, 90x2, 90x2

For time:
50 OH Walking Lunge (25)
40 Toes2Bar
30 Pullups
20 KB Swings (53)
10 Burpees

CD- warrior, quad stretch, 1:00 plank, 20 situps
11 AM

Bike 1:35:45 [3] 18.75 mi (11.7 mph) +565ft

Clinic->Burke Lake->Mercer Lake and around.

Monday May 4, 2015 #

12 PM

Run 54:41 [3] 4.02 mi (13:37 / mi) +755ft 11:33 / mi
slept:8.0 shoes: 2nd Altra LP 2.0 W10

Bull Run. Walked the steep ups. Pollen is BAD right now.
Went in for my 4th and final fire medical today. I consistently score low on lower airways for spirometry. She said that means either undiagnosed asthma or allergies.
5 PM

Paddle 1:36:42 [3] 6.93 mi (13:57 / mi) +1ft 13:57 / mi
shoes: Solé

We scored a nice used kayak off of Craigslist. Perception Solé 14.5'. Took a one way trip from the house to Bull Run Marina. Caught the sunset. Dusty picked me up at the marina.

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