ADVENTURE RACING

Primal Quest Badlands

223 DAYS TO PRIMAL QUEST

My teammate Chris sent our training goals for this week. Wow racing with 20 year olds, might kill Todd and I. The goals were ambitious but great. We will be working our tales off.

So here goes my workouts for this week. This first week of 2009! I have been doing a crossfit combo workout. I wanted to puke this week. It is tough stuff!

Sunday

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Monday

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Bike:

Warm Up 1.5 mile with drills.

3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT

Ride Home 1.5 miles up hill

Tuesday

Run: RPE of 12 for 30 minutes

Wednesday

Covered as much distance as possible in each of the specified time intervals.

Bike

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Thursday

For time:

1 mile Run

100 Pull-ups-These hurt!

200 Push-ups

300 Squats

1 mile Run

Friday

With a continuously running clock I did 70 pound Clean and Jerk the first minute, two 70 pound Clean and Jerks the second minute, three 70 pound Clean and Jerks the third minute... continuing as long as you are able. I was able to go 5 rounds. That stinks!

Run:

2 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.

Sunday

Deadlift 3-3-3-3-3 reps

Bike:

10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

WE'RE GOING BACK

I do justice to my incredible team later, but briefly my team isTodd-the man in the kilt in all my pics...He will be in charge of carrying my pack (just a joke), fixing our feet, our nutrition and motivating us with his vibrant personality.

Chris is a camp director. When I towed off Chris in the last race you could just see his teamwork. He told me every rock and branch that I might hit. Chris will be the workhorse. With his incredible stamina and personality, he will do a lot of the grunt work, and set our blistering pace.

Kate...a woman! I am so excited. Kate, like Chris is a national level runner and hepthalete. She is a coach and teacher. She is going to help me navigate, so Kate and I will have our hands full with that.

I am going in with three newbies to PQ, but with a wealth of experience in other areas. Todd is not really a newbie, as he has been at PQ for 6 years or so.

I am going to video blog this year. I'll post every 1-2 weeks my training and video blog. This first one is short, but it was my second day out nav practicing.

236 Days to Primal Quest

I need to navigate once per week and it was hard to get it all in. So I switched and have been going back to plan I used before Utah.

I do a lot of treadmill on a full incline for 30-45 minutes while alternating weight with my arms 2 min on and 2 min off. I love this workout, crushing two things at once.

I have a also been following that up with a run trying to run 7 min miles.

For Biking I have been doing a hill workout where I time a 6 mile uphill route. I did 34 m this week a new record for me!

For the long run I am running about an hour.

I have been doing around 40 push ups, 40 assisted pull ups and 450 core things.

I'll be more specific as we go on and get my video blog up soon. I lost part of them so I was looking for some more footage. I keep forgetting to bring the camera. I should have bought a GoPro at PQ last time!