Training Log Archive: P-KIn the 7 days ending Jul 24, 2016:
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Saturday Jul 23, 2016 #
Event: RockstAR
12 AM
Note
Our RockSTAR team this year was designed around taking a friend of mine out on his first race ever. I love RockSTAR for taking people out on their first race because the format means everyone gets to ride their bikes no matter how slow you are and there are usually a few good bushwhack CPs you can pick to get a good off trail hike in. This year was no exception!
We knew we would not be fast around the course but set out to make sure we got a taste of all 3 disciplines and also a fun off-trail bushwhack.
11 AM
Trekking 25:00 [3] 1.6 km (15:37 / km)
shoes: Garneau MTB LS-100
Start to bikes at RockSTAR...
12 PM
Biking 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Garneau MTB LS-100
Slow tour of the shortened bike...
Lakota first for us, over to drop a team member then north to pickup a chip on Zeth before we headed out the road for the last chip.
Close to last off the bikes, but our newbie had a great time!
Lakota first for us, over to drop a team member then north to pickup a chip on Zeth before we headed out the road for the last chip.
Close to last off the bikes, but our newbie had a great time!
2 PM
Trekking 3:30:00 [3] 6.0 km (35:00 / km)
shoes: Brooks Cascadia 10 v2
Wanted to take our new friend on a good off trail bushwhack even if it wasn't the best points decision so we headed back down the road, grabbed 44 (Tragically Hip) and then headed into the bush to get 84.
The trek out was nice, fairly flat and fairly open and the nav was a little tricky which was nice since I don't get to do much practice on that before WT...nice to find a sticky one. We moved slowly but popped out right where we planned on top of 84 and other than me turning an ankle (as usual) we felt good despite the heat.
We grabbed the mostly invisible 'red paint' trail coming back out figuring that at our pace the whole loop wasn't possible without giving up paddling entirely.
A clean walk back was much appreciated and we passed a few teams gunning to do the whole SW loop in reverse coming hard down the trail.
The trek out was nice, fairly flat and fairly open and the nav was a little tricky which was nice since I don't get to do much practice on that before WT...nice to find a sticky one. We moved slowly but popped out right where we planned on top of 84 and other than me turning an ankle (as usual) we felt good despite the heat.
We grabbed the mostly invisible 'red paint' trail coming back out figuring that at our pace the whole loop wasn't possible without giving up paddling entirely.
A clean walk back was much appreciated and we passed a few teams gunning to do the whole SW loop in reverse coming hard down the trail.
5 PM
Kayaking 45:00 [3]
shoes: Brooks Cascadia 10 v2
To finish off my newbie friend and I jumped into a canoe to grab 61 and 62 for a great relaxing finish to the day just after 6. The water was beautiful and again reminded me that paddling is way under-appreciated by me.
A great day and my friend came out of his first race super happy with how it went and ready to dive right back in! A success!
A great day and my friend came out of his first race super happy with how it went and ready to dive right back in! A success!
Tuesday Jul 19, 2016 #
Recovery/Mobility 20:00 [3]
Mobility
Monday Jul 18, 2016 #
Crossfit 20:00 [3]
shoes: Books Cascadia 10
5 rounds for time
20 pistols
1 minute plank
9:36
Crossfit 30:00 [3]
shoes: La Sportiva Wildcat GTX
CFG 12.3
18 minute amrap
15 box jumps
12 push press 115#
9 toes to bar
2012 - 171
today - 244