Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 25, 2015:

activity	#	time	miles		km		+ft
Run	6	4:17:32	25.79	(9:59)	41.51	(6:12)	1227
Orienteer	1	2:40:50	3.93	(40:55)	6.32	(25:26)
Yowsa!!	1	1:03:41	13.85	(4:36)	22.29	(2:51)	1850
Strength	1	1:00:00
Total	8	9:02:03	43.57		70.12		3077

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Wednesday Nov 25, 2015 #

6 AM

Strength 1:00:00 [3]

WU:
12min AD, foam roll, 2x5 WS, 2x15 low AS, 2x10 SD, 2x10 GM, 2x10 OHS, 5x3 pull-up
THEN:
hip mobility inspired by yoga - lizard, twisted lunge, pigeon, child's. then duck walks.
THEN:
PC ladder
3x5 55#
3x4 65#
3x3 75#
4x1 80#
THEN:
5 rounds of: 15 push-ups, 100m ski sprint, rest. "nerve flossing" during rest.

up before sunrise for the first time in forever! PC ladder was supposed to go up to 95# but i was struggling w 85# so kept it "light". push-ups at the end pretty much did me in and i can barely wash my hair.

C • Back in the gym! 2

8 PM

Run 30:52 [3] 3.32 mi (9:18 / mi) +221ft 8:45 / mi
shoes: Brooks Racer ST U8 #2

night fam run to grocery store before it closed. felt good. wore my new pack and it was pretty comfy! i don't think the GoLite has another full season left in it. boo.

Tuesday Nov 24, 2015 #

11 AM

Run 1:13:19 [3] 7.67 mi (9:34 / mi) +414ft 9:06 / mi
shoes: Brooks Racer ST U8 #2

run to Alpine since i left my car there last night. listened to TA1 w Brent and Abby, such a nice convo and perfect length for my commute! beautiful day out as well. yay life!

C • :) 3

Monday Nov 23, 2015 #

8 AM

Run 30:03 [3] 3.41 mi (8:49 / mi) +153ft 8:27 / mi
shoes: Brooks Racer ST U8 #2

shorter fam run bc Erl's parents are in town!

Sunday Nov 22, 2015 #

8 AM

Run 50:43 [3] 5.56 mi (9:07 / mi) +284ft 8:42 / mi
shoes: Brooks Racer ST U8 #2

fam run in 28F! to the park and T took a quick swim at the low-water bridge and had tail-sicles for the rest of the run.

Saturday Nov 21, 2015 #

Event: Possum Trot Weekend

8 AM

Run 30:40 [3] 3.42 mi (8:58 / mi) +155ft 8:36 / mi
shoes: Brooks Racer ST U8 #2

fam run around the block. 38F and raining when we started, and then it switched to snow around mile 2! fun to get out and be protected by our new Arc'teryx jackets. Beta AR for me and Alpha AR for Erl. no excuses now!

Friday Nov 20, 2015 #

Note

SLIR appt. deep glute massage by Adrian and he hit all of the trouble spots. then a bit of percussion and some new hammy tape...Dynamic Tape. then Dr. Cragg checked in and did a bit of L knee and hip mobility, said i was pronating too much in L ankle and needed increased flexibility in knee and hip to correct.

Thursday Nov 19, 2015 #

10 AM

Orienteer 2:40:50 [3] 3.93 mi (40:55 / mi)
shoes: Salomon Fellraiser M8

CW8 trek 2 taping w Andrei n Erl. amazing woods. fun times out there.

Run 19:04 [3] 1.29 mi (14:47 / mi)
shoes: Salomon Fellraiser M8

following Andrei on a test run of CW8 Trek 1

Run 22:51 [3] 1.12 mi (20:24 / mi)
shoes: Salomon Fellraiser M8

taking Andrei to visit CW8 CPTP

3 PM

Yowsa!! 1:03:41 [3] 13.85 mi (4:36 / mi) +1850ft 4:05 / mi

driving the course

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