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Training Log Archive: britty327

In the 7 days ending Mar 4, 2017:

activity	#	time	miles		km		+ft
Bike	5	9:06:21	65.8		105.9		6229
Strength	3	2:50:00
Run	2	1:55:45	11.2	(10:20)	18.03	(6:25)	650
Trekking	1	1:22:04	3.43	(23:56)	5.52	(14:52)	436
Paddle	1	20:21	0.83	(24:30)	1.34	(15:13)	15
Total	12	15:34:31	81.26		130.78		7330
[1-5]	12	15:34:19

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Saturday Mar 4, 2017 #

11 AM

Bike 4:19:32 [3] 23.04 mi (5.3 mph) +3755ft
shoes: Peri

Scouting. And giving Peri a real test. Note: Terry saddle is a big no-go.

C • Scouting 4

Friday Mar 3, 2017 #

6 PM

Run 1:03:03 [3] 6.1 mi (10:20 / mi)
shoes: Altra Paradigm 2.0 10

Golf course run in the night with D.

Thursday Mar 2, 2017 #

8 AM

Strength 1:00:00 [3]
ahr:11 max:225

WU 3 Rounds- cocky walks 3x10, capt morgans 3x10ea side

Back Squat heavy 5 then work up to 1RM
45,135,155,175...all sets of 5
185,195,205,215,225(20# PR!)

Close Grip Bench 4x7
95,105,115,120

Slight Incline DB Bench 3x10@45s

Wednesday Mar 1, 2017 #

9 AM

Bike 1:00:00 16.42 mi (16.4 mph)
ahr:134 max:164

Dialed the intensity back to 90% to save the legs a bit for tonight's crit.

11 AM

Strength 50:00 [3]
ahr:15 max:225 shoes: Altra Torin 1.5 W9.5

Again dialed back. Lower reps/weight on a couple movements.

WU- 2 Rounds: seated arm swing, 10 scap depression, kneeling arm swing, 8 pull-ups, staggered stance arm swing, 10 renegade rows(15s)

2 Rounds
1a) Wall Drill Singles 10x2
1b) Dead Bug Home Position 1:00
1c) Wall Drill Singles 10x4
1d) 4 Way Dead Bugs 1:00

2) Deadlift heavy set of 5
135, 185, 205, 225

3a) Log Power Clean 3x10@68
3b) KB Step Ups 3x10@30s

4a) Kelso Shrugs 3x10ea @52
4b) Butterfly Pullups 3x10

7 PM

Bike 30:00 [3]
shoes: Betty

WU/CD

Bike 35:00 [4]
shoes: Betty

Crystal City Spins #1! Underground crit race in a parking garage with a pretty big following. Did the women's race. Started in the 2nd row because I figured the roadies would smoke me. Off the line, the 2 gals in front of me immediately ran into each other. Made it around them, then looked back and thought Dee was on the ground. Turned around but it was someone else. Should have just kept going. Spent the race chasing the front and having a blast. 20some laps in 35 minutes. Avoided one more crash mid race. Caught 3rd place in the final lap but couldn't beat her across the line. Front row for sure next wk :)

Tuesday Feb 28, 2017 #

12 PM

Run 52:42 [3] 5.1 mi (10:20 / mi) +650ft 9:13 / mi
shoes: Altra LP 3.0 Red

FH with Rico

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.

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