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Training Log Archive: britty327

In the 7 days ending Feb 9, 2016:

activity # timemileskm+ft
  Trekking3 4:44:48 13.15(21:39) 21.17(13:27) 3099
  Bike2 3:59:33 51.53(12.9/h) 82.93(20.8/h) 1882
  Strength4 3:45:00
  Run2 1:20:00 6.5(12:18) 10.47(7:39) 789
  Fire1 1:00:00
  Paddle1 20:00 1.0(20:00) 1.61(12:26)
  Total10 15:09:21 72.19 116.17 5770

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WeThFrSaSuMoTu

Tuesday Feb 9, 2016 #

7 PM

Run (Treadmill) 10:00 [3] 1.21 mi (8:16 / mi)
shoes: Altra Torin 2.0 W9.5

Got a call 10min in.

Strength 40:00 [3]
shoes: Altra Torin 2.0 W9.5

2 Rounds:
10 OH Walking Lunge (25# plate)
10 Burpees
200m (actually .15mi) Run w/plate
Rest 2min
Repeat 2 Rounds
13:03
Had a treadmill mishap stepping off. Raked my entire L knee/shin on the tread plus a couple ribs ha.

DB Incline Bench
35x15
45x10,8,8

Kneeling Pulldowns
C • Ouch! 2

Monday Feb 8, 2016 #

12 PM

Bike 1:41:01 [3] 19.55 mi (11.6 mph) +673ft

Burke and Mercer Lakes from the clinic.

Sunday Feb 7, 2016 #

10 AM

Trekking 3:36:13 [2] 9.32 mi (23:13 / mi) +2904ft 17:55 / mi
shoes: Altra LP 2.5 W9.5 silver

Rev3 Team hike at White Oak Canyon. Includes lots of stops...leisurely pace. Nice to meet some new faces. At least a dozen I think plus 4 dogs. Convinced most ppl to do the loop using the horse trail connector, and I think they were happy they did.

Saturday Feb 6, 2016 #

9 AM

Strength 1:00:00 [3]
ahr:35 max:90 shoes: Altra Torin 2.0 W9.5

Still quite sore from Thurs. Long WU/roll/stretch
Shoulder Prehab

Shoulder Press 3x5
45x8, 65, 75, 85, 90, 90, 90

Strict Pullup 10, 9, 8, 6
SS w/Ab Rollout 4x8

Trekking 20:00 [3] 1.5 mi (13:20 / mi)

10% at 4mph

Friday Feb 5, 2016 #

11 AM

Bike 2:18:32 [3] 31.98 mi (13.9 mph) +1209ft

Drove up to the W&OD. No snow! I had never been W of Reston, so it was almost all new to me. Headwind and the majority of the elevation gain on the way out made for a fast fun ride home. Stopped at Ted's Bulletin after for lunch and homemade POPTARTS.
C • What!!!! 2

Thursday Feb 4, 2016 #

9 AM

Strength 1:05:00 [3]
ahr:13 max:195 shoes: Altra Torin 2.0 W9.5

WU w/hip emphasis

Back Squat 3RM
45x8
95x5
135x3
155x3
175x3
185x3
195x3 PR!
175x3
155x3

8 1:00 Rounds:
6 Pushups
3 Double KB Thrusters (35s)
Then Front Rack KB Lunges with the remaining time each minute.
Rest 1:00 btwn rounds. If you set down the weight your work is over.
90 Lunges total

Crazy day in the gym. 3RM PR was huge because I haven't been going heavy, just for volume. The WOD didn't even feel like it was working legs because it put so much stress on the shoulders with the front rack. Could barely get out of bed the next day ha.
2 PM

Run 1:10:00 [3] 5.29 mi (13:13 / mi) +789ft 11:35 / mi
shoes: Altra LP 2.5 W9.5 blue

Legs were toast from lifting. FH hurts when you're tired :) The dogs' first run since the blizzard. They were out of control.

Paddle 20:00 [3] 1.0 mi (20:00 / mi)

To/fro FH. Had to break through the ice in our little cove. Glad to be able to bash it with our cheap oar instead of an Epic paddle.
3 PM

Trekking 48:35 [2] 2.34 mi (20:48 / mi) +195ft 19:17 / mi
shoes: Altra LP 2.5 W9.5 blue

Hiked the rest of the way back to the boat.

Wednesday Feb 3, 2016 #

9 AM

Strength 1:00:00 [3]
shoes: Altra Torin 2.0 W9.5

3 Rounds:
750m Row
20 Burpees Over the Box (20")
30 Plate Ground2Overhead (35)
50 DoubleUnders
30:39

Long WU&CD + LAX roll

2 PM

Fire 1:00:00 [3]

2 1/2" flowing and advancement

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