Training Log Archive: britty327In the 7 days ending Dec 10, 2016:
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Saturday Dec 10, 2016 #
9 AM
Trekking 1:12:20 [3] 3.55 mi (20:23 / mi)
shoes: Altra LP 3.0 Black
Shakeout hike to Likeke Falls and the Pali Lookout via the golf course and Old Pali Rd.
Friday Dec 9, 2016 #
Note
DC->San Fran->Honolulu. Marathon Sunday.
Thursday Dec 8, 2016 #
Strength 30:00 [3]
Run 25:00 [3] 3.23 mi (7:45 / mi)
shoes: Altra Paradigm 2.0 10
Wednesday Dec 7, 2016 #
9 AM
Strength 20:00 [3]
ahr:11 max:105 shoes: Altra Torin Forest
Shoulder Press 1RM
35x10, 55x8, 75x3, 85x2,95,100,105(PR)
Push Press 3RM
135(PR)
Push Jerk 5RM
130
Shoulders smoked by the end of this.
35x10, 55x8, 75x3, 85x2,95,100,105(PR)
Push Press 3RM
135(PR)
Push Jerk 5RM
130
Shoulders smoked by the end of this.
Strength 20:00 [3]
ahr:13 max:135
Strength (Push) 20:00 [3]
ahr:15 max:130
3 PM
Paddle 20:00 [3] 1.0 mi (20:00 / mi)
Run 1:01:25 [3] 5.0 mi (12:17 / mi)
shoes: Altra LP Blue #2
Tuesday Dec 6, 2016 #
Strength 35:00 [3]
5 Rounds
:30 V Ups
:30 Rest
:30 Ring Rows
:30 Rest
:30 Handstand Hold
:30 Rest
21-15-9
Single Arm KB Swings
Pushups
:30 V Ups
:30 Rest
:30 Ring Rows
:30 Rest
:30 Handstand Hold
:30 Rest
21-15-9
Single Arm KB Swings
Pushups
Bike (Spin) 30:00 [3]
Monday Dec 5, 2016 #
Fire 1:00:00 [3]
Vehicle extrication all afternoon
Sunday Dec 4, 2016 #
Event: QOC Patapsco Hilton
12 PM
Bike race 45:00 [3]
shoes: Clementine
Cap Cross. Cat 3/4 women. 2nd out of 30ish. Got talked into a spur of the moment registration since The Bike Lane puts. Is race on. Started out in the last row because I signed up Day of, so I had my work cut out for me. Chose to ride the mtb because they were saying it was an mtb course and I hadn't been riding my CX. Passed about half the field before entering the grass at the top of the hill. Kept getting passed on the road sections and passing on the grass/dirt/hill sections. Was able to ride both steep hills where most other dismounted. Took me a couple laps to get clear of the passing. I guess the winner and I were the only ones to do an extra lap...not sure if it was 5 or 6 total. Might have to do More of these! Went pretty much all out and made it hurt. Great to have so many Bike Lane peeps cheering me on throughout the course.