Training Log Archive: britty327In the 7 days ending Jan 11, 2016:
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Monday Jan 11, 2016 #
12 PM
Run 1:20:46 [3] 6.22 mi (12:59 / mi) +759ft 11:38 / mi
shoes: Altra LP 2.5 W9.5 blue
Hemlock. Includes some treacherous creek crossings.
5 PM
Bike (Spin) 1:00:00 [3]
10WU
3sets
9min race paceline- 1 in front, 2 in back/middle, repeat 2x
4min recovery
10CD
3sets
9min race paceline- 1 in front, 2 in back/middle, repeat 2x
4min recovery
10CD
Sunday Jan 10, 2016 #
Event: (CANCELLED) QOC Patapsco
Strength 1:00:00 [3]
Saturday Jan 9, 2016 #
9 AM
Run 2:22:58 [3] 10.28 mi (13:54 / mi) +2799ft 11:03 / mi
shoes: Altra LP 2.5 W9.5 blue
Met Glen at the Signal Knob lot for a loop up and around to the Tuscarora. Really nice day. Talked shop the whole time and the miles flew by. We had planned to bike at Andy Guest after. It's only 10k away as the crow flies, but once we realized it was a 45min drive, we called it a day.
1 PM
Run 1:14:49 [3] 4.55 mi (16:26 / mi) +833ft 14:01 / mi
shoes: Altra LP 2.5 W9.5 blue
Then I met D and the dogs at Bull Run. Ran out 30min, pushing the hills. Hiked the majority of the way back, again running the hills. Also, Rico rolled in human excrement. After a cold bath, he smells like a port-a-potty.
Friday Jan 8, 2016 #
3 PM
Bike 55:00 [3] 7.6 mi (8.3 mph) +643ft
shoes: Era
Lorton in the drizzly rain with D. Trails were money...no mud. Clothing was on point, but my toes were really cold once they got wet. Considering investing in winter boots.
Thursday Jan 7, 2016 #
9 AM
Strength 1:00:00 [3]
ahr:45 max:135 shoes: Altra Torin 1.5 W9.5
Long WU
15-12-9-6-3
Pendlay Rows (115)
Decline Pushups
5x25 BOSU Plate Twists (25)
SS w/4x10 ea KB Push Press (35)
Front Squat 4x5
95-115-135-135-135-135
15-12-9-6-3
Pendlay Rows (115)
Decline Pushups
5x25 BOSU Plate Twists (25)
SS w/4x10 ea KB Push Press (35)
Front Squat 4x5
95-115-135-135-135-135
Wednesday Jan 6, 2016 #
1 PM
Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Altra LP 2.5 W9.5 blue
Ladies run with Rico at Wakefield. Guess on distance. Probably went further, but I left the tracker at home. Kathy pushed the pace the 2nd 1/2. Rico caught a squirrel! Guess he's more of a catch and release type guy, since he let it go.
5 PM
Bike (Spin) 50:00 [3]
Because if you're going to start binge watching Making a Murderer, you might as well do it on the bike.
Tuesday Jan 5, 2016 #
9 AM
Strength 1:00:00 [3]
WU- 500m row, bear crawl, samson lunge, 2x(12 1arm swing ea arm, 15 open handed OHS), pull-ups, banded GMs...
EMOM for 10min 1 Deadlift@80% of 1RM (225)
WU w/125,195,205,215,225
7min AMRAP
7 Squat Clean (85)
7 Push Press (85)
7 Pullup
3 + 10
WOD was supposed to be power clean and thrusters. No go with the R thumb.
EMOM for 10min 1 Deadlift@80% of 1RM (225)
WU w/125,195,205,215,225
7min AMRAP
7 Squat Clean (85)
7 Push Press (85)
7 Pullup
3 + 10
WOD was supposed to be power clean and thrusters. No go with the R thumb.