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Training Log Archive: britty327

In the 7 days ending Feb 27, 2017:

activity	#	time	miles		km		+ft
Bike	5	7:20:58	56.44	(7.7/h)	90.83	(12.4/h)	5391
Strength	3	2:45:00
Fire	1	2:00:00
Trekking	2	1:55:59	4.91	(23:37)	7.9	(14:41)	626
Run	1	1:17:20	5.67	(13:38)	9.13	(8:28)
Paddle	1	20:21	0.83	(24:30)	1.34	(15:13)	15
Total	12	15:39:38	67.85		109.2		6032

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Monday Feb 27, 2017 #

9 AM

Strength 1:00:00 [3]
ahr:15 max:155 shoes: Altra Torin 1.5 W9.5

1a) Reverse Tire Toss 5x3
1b) Consecutive Broad Jumps 5x3

2 )Front Squat 5RM
45x8, 95, 115, 125, 135, 145, 155(PR)

3) Barbell Good Mornings 3x12@95

4) 50 Sandbag Push Press(38#)

5) Accumulate 4:00 in Hollow Rock Hold. Every time you drop, perform 10 alternating reaching hand pillar holds. Did 70 total.

Sunday Feb 26, 2017 #

Event: QOC Patapsco Avalon

Note

Paddle bike trek bike bike

9 AM

Paddle 20:21 [3] 0.83 mi (24:30 / mi) +15ft 24:05 / mi

Boat shuttle

10 AM

Bike 1:09:50 [3] 12.4 mi (10.7 mph) +1163ft
shoes: Peri

We were late heading over to Hemlock, so we pushed pretty hard with a lot of headwind. Wanted to put Peri to the test to see what components I want to switch out (prob saddle and brakes).

12 PM

Trekking 1:22:04 [2] 3.43 mi (23:56 / mi) +436ft 21:21 / mi
shoes: Altra LP 3.0 Red

Memorial hike and scattering of ashes in Bull Run for Faith with a big group of TBL peeps and dogs. Great little tribute.

2 PM

Bike 11:15 [3] 2.55 mi (13.6 mph) +218ft
shoes: Peri

Roll into Clifton for lunch

Bike 1:20:44 [3] 11.39 mi (8.5 mph) +1093ft
shoes: Peri

FH trails were still closed, so we took the roads to the fire road that cut to our back trail and where the boat was stashed. Paddled back to the house. Stopped to chat with Kathy since she was outside when we rode past her house.

Saturday Feb 25, 2017 #

11 AM

Bike 29:09 [2] 2.31 mi (4.8 mph) +207ft
shoes: Peri

Ride with the dogs at LH. Bit of a false start since Maya couldn't keep up today. Switched to hike.

Trekking 33:55 [2] 1.48 mi (22:55 / mi) +190ft 20:26 / mi
shoes: Altra Olympus 1.5 W9.5

1 PM

Run (/Trek) 1:17:20 [3] 5.67 mi (13:38 / mi)
shoes: Altra Olympus 1.5 W9.5

Checked out a new (to us) FFX trail Rocky Run with Dust. Nice, pretty flat. Neither of us were feeling great (maybe just fighting off a bug?) so we walked after the turnaround. Storm came in right after.

4 PM

Strength 1:00:00 [3]
ahr:34 max:85 shoes: Altra Torin Forest

1a) Kneeling Close Clapping Pushups 3x20
1b) Kneeling Wide Clapping Pushups 3x20
1c) Strict Pullups 3x8

2) Shoulder Press 4x3@90% of 3RM
WU- 45x8, 65x5, 85x(4x3)

3a) DB RDL 5x10@50s
3b) Depth Pushups to Explosive Rebound 5x5
3c) Hammer Curls 5x10 20-25-25-25-25-25

4) Bench Press 3x5 95-115-115

Friday Feb 24, 2017 #

Fire 2:00:00 [4]

Thursday Feb 23, 2017 #

Bike 1:20:00 [3] 10.0 mi (7.5 mph)
shoes: Peri

New bike day! Traded in the Era for a Trek Top Fuel 9.8 women's specific. Her name is Peri. Making a couple of minor adjustments and replacing the tires. Needless to say, it was love at first ride.

C • Sweet! 7

Wednesday Feb 22, 2017 #

12 PM

Bike 2:50:00 [3] 17.8 mi (6.3 mph) +2710ft
shoes: Era

Final spin on the Era in a super secret location. Trading her in for a new ride tomorrow. Bonus hike a bike.

Tuesday Feb 21, 2017 #

10 AM

Strength 45:00 [3]
shoes: Altra Torin Forest

WU 3 Rounds- 1:00 row, 10 bar strict press, 10 pillar -> plank, :15 banded squat

Starr Shrug 3x15@135

Squat w/No Lockout 5x10@75% of 5RM (130)
WU 95, 115

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