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Training Log Archive: bbrooke

In the 30 days ending Apr 30, 2009:

activity # timemileskm+ft
  Strength / Stretching10 9:25:00 2.15 3.46
  Run / Hike9 6:56:40 35.29 56.8 1022
  Orienteering2 2:58:56 9.86(18:09) 15.87(11:17) 1027
  Soccer4 1:25:00
  Cycling1 1:15:00 7.69(9:45) 12.38(6:04) 571
  Total20 22:00:36 54.99 88.5 2620
averages - sleep:6.5 weight:125.1lbs

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Thursday Apr 30, 2009 #

Run / Hike hills (Spring Training) 54:06 [3] 5.0 mi (10:49 / mi) +627ft 9:40 / mi
slept:6.0 weight:125lbs shoes: Saucony ProGrid Guide TR


Spring Training.

  • Jog about a half-mile to warm up.

  • Tyler Avenue Hill Loop x 4.

    -------------------------------------------------------
    # / Up (0.3) / Down (0.7) / Total (1.0)
    -------------------------------------------------------
    1 / 2:45 / 6:56 / 9:41
    2 / 2:56 / 7:26 / 10:22
    3 / 3:05 / 7:17 / 10:22
    4 / 3:07 / 7:30 / 10:37
    -------------------------------------------------------

  • Jog about a half-mile to cool down.

    • Wednesday Apr 29, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0 weight:125lbs shoes: Saucony ProGrid Guide TR

    CrossFit class:

  • Jump rope & range-of-motion stretching.

  • Four 60-second 'killer' planks.

  • Practice movements for sumo deadlift high pull and push-press.

  • Six rounds for total reps:

    - 15 seconds sumo deadlift high pull / 45 seconds rest
    - 15 seconds push-press / 45 seconds rest
    - 15 seconds 21" box jumps / 45 seconds rest

    Women's prescribed weight was 65 pounds; I used 48 pounds. That was a little light, but I didn't have time to add more...

    Reps were:

    6 / 6 / 6
    7 / 7 / 7
    7 / 6 / 8
    8 / 7 / 8
    8 / 8 / 8
    8 / 8 / 9

    • Soccer intervals (indoor) 20:00 [3]


    We tied 8-8. We were winning 8-7 but they scored with less that two minutes to go. DOH!

    Tuesday Apr 28, 2009 #

    Run / Hike tempo (Spring Training) 1:06:45 [3] 5.9 mi (11:19 / mi)
    slept:6.0 weight:125lbs shoes: Saucony ProGrid Guide TR


    Spring Training:

  • Jog ~one mile to warm up.

  • 2 x two-mile tempo. I went out a little fast on the first mile, so then I blew up and slowed way down for the second mile -- 8:23 / 9:10 (17:33). I started conservatively the second time around and managed to speed up slightly for the second mile -- 8:47 / 8:19 (17:06). So, either it takes me ~ five miles to get warmed up, or mentally I knew it was the last mile so I tried harder...?

  • Jog ~one mile to cool down while focusing really hard on not letting my stomach go haywire.

    • Sunday Apr 26, 2009 #

    Orienteering race (Red) 1:32:12 [3] 4.51 mi (20:27 / mi) +312ft 19:11 / mi
    slept:6.0


    Red course at Cherry Creek State Park. It's so open there, it was relatively easy. Not that that made me move any faster, though... I circled around twice at #1 and had off-kilter routes to #9 & #10.




    Red - Splits

    Saturday Apr 25, 2009 #

    Note
    slept:8.0 weight:125lbs (rest day)


    Rest day. Got a free tech-tee in exchange for having my feet scanned by the Mizuno mobile running lab while it was in Louisville...

    Friday Apr 24, 2009 #

    Strength / Stretching (CrossFit) 45:00 [3]
    slept:6.0 weight:125lbs


    CrossFit Class:

  • Jump rope to warm up.
  • 2 rounds of (deadlift x 5 / power clean x 5 / thrusters x 5 / straight-leg deadlift x 5 / bent-over rows x 5) with 10-pound dumbbells.
  • 2 rounds of (assisted ring-dips x 10 / 20-second lunge stretch on each leg)
  • As many rounds as possible in five minutes, three times: (assisted) pull-ups x 10 / (modified) push-ups x 20 / walking lunges x 30. Results were 2, 1.3, and 1.6.

    • Thursday Apr 23, 2009 #

    Run / Hike hills (Spring Training) 49:39 [3] 4.23 mi (11:44 / mi) +395ft 10:47 / mi
    slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    Spring Training.

  • Jog one mile to the Aquarius trailhead to warm up.

  • Ten sets of: run as far as possible up hill for one minute / jog back down for two minutes to recover. The goal was to consistently hit the lap #1 high-point, rather than going all-out for the first few and then blowing up.

  • Jog back to the park to cool down.

    --------------------------
    ## / Distance (m)
    --------------------------
    01 / 183 (benchmark -- about 10 paces past culvert)
    02 / 173 (dog skirmish at the start!)
    03 / 185
    04 / 190
    05 / 185
    06 / 197
    07 / 181
    08 / 186
    09 / 185
    10 / 194
    --------------------------

    I'm not sure the ForeRunner distances are super-accurate but, visually, I did reach my mark (or come pretty close) on all but #2.

    My training plan specified 8 to 10 sets, so of course I really wanted quit after #8. But I talked myself out of that and did the last two at full effort. Woo-hoo!

    • Wednesday Apr 22, 2009 #

    Strength / Stretching (CrossFit) 1:10:00 [3] 1.4 mi (50:00 / mi)
    slept:6.0 weight:125lbs shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Jump rope, range-of-motion stretches & dynamic warm-up.
  • 10 x 2 tire flips (250#).
  • Five rounds for time: 500m run / sit-ups x 30 / 45# back extensions x 30 (32:53).

    The back extensions were a lot harder than I expected...

    • Soccer intervals (indoor) 22:30 [3]


    Indoor soccer.

    Tuesday Apr 21, 2009 #

    Run / Hike tempo (Spring Training) 1:04:19 [3] 5.76 mi (11:10 / mi)
    slept:6.0 weight:125lbs shoes: Saucony ProGrid Guide TR


    Spring Training:

  • Jog ~one mile to warm up.

  • Workout: tempo for 10 minutes / 8 minutes / 6 minutes / 4 minutes / 2 minutes -- with 3 minutes rest in between each set. The goal was to start at 10-km race pace and get faster in each set. I was toward the back of the pack each time, but I did manage to pick off a few people on the 6-, 4- and 2-minute sets...

    ------------------------------------------------
    Minutes / Avg Pace / Distance
    ------------------------------------------------
    10:00 / 8:44 / 1.15
    08:00 / 8:46 / 0.92
    06:00 / 8:37 / 0.70
    04:00 / 8:07 / 0.49
    02:00 / 7:17 / 0.29
    ------------------------------------------------

  • Jog ~one mile to cool down.

    • Monday Apr 20, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3] 0.75 mi (1:20:00 / mi)
    slept:6.0 weight:125lbs


    CrossFit class:

  • Jump rope & range-of-motion stretches.
  • Jog out to the highway and back. (I led the pack of ~10 people, except for one teen-aged kid; woo-hoo! I may not be able to lift anything, but at least I can out-run them, even as slow as I am...) ;-)
  • Practice movements for thrusters (squats, etc.).
  • Main workout, for time (women's prescribed weight was 75 pounds; I only did 50):

    - 15 thrusters
    - 25 box jumps
    - 12 thrusters
    - 20 box jumps
    - 9 thrusters
    - 15 box jumps
    - 6 thrusters
    - 10 box jumps
    - 3 thrusters
    - 5 box jumps

    12:16

    • Run / Hike (Spring Training) 36:43 [2] 3.2 mi (11:28 / mi)
    shoes: Saucony ProGrid Guide TR


    Today's assignment was an easy three-mile run (and I went heavy on the "easy" part). I found a gravel path that I didn't know existed -- and I've worked in this same business park for 12 years. I think I've jogged through Interlocken a grand total of five times ever, and two of those times were today and last Monday. I always ruled it out because I don't like running on concrete paths along busy roads. But, in the evening after all the workers are gone, it's pretty nice -- bunnies and birds are out, and it's quiet and exhaust-free.

    Friday Apr 17, 2009 #

    Strength / Stretching (CrossFit) 45:00 [3]
    slept:6.0 weight:125lbs


    CrossFit class:

  • Jump-rope, range of motion stretches, and dynamic warm-up.
  • Three rounds of: 5 chin-ups / 10 push-ups.
  • Five rounds, for time: deadlift x 5 (120#) / burpees x 10 -- 16:30.

    • Strength / Stretching 15:00 [3]


    And then, as if I weren't already exhausted enough, I had to spend about 15 minutes shovelling wet, heavy, sloppy snow to get into my driveway / garage. Oof.

    Thursday Apr 16, 2009 #

    Note


    It was cold and rainy / snowy today, so I skipped the Spring Training run... I thought maybe I'd do the workout on the treadmill at work instead, but it didn't happen.

    Wednesday Apr 15, 2009 #

    Strength / Stretching (CrossFit) 45:00 [3]
    slept:6.0 weight:125lbs


    CrossFit class:

  • Range-of-motion, dynamic warm up, and ladder drills.
  • As many rounds as possible in 20 minutes: 5 pull-ups / 10 push-ups / 15 squats. I completed 11 rounds (using the blue band for assistance on the pull-ups and doing knee-push-ups for all but the first 10).

    • Soccer intervals (indoor) 22:30 [3]


    We lost to the #1 team 7-6. Fun game.

    Tuesday Apr 14, 2009 #

    Run / Hike tempo (Spring Training) 37:18 [3] 3.19 mi (11:42 / mi)
    slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR


    Spring Training at Davidson Mesa:

  • Jog a half-mile to warm up.

    I was late, so I arrived just in time for:

  • Two-mile tempo run, 17:13 (8:35 / 8:38). I was also supposed to do a one-mile tempo lap, but I missed that since I was late...

  • Jog back to the trailhead to cool down.

    • Monday Apr 13, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0


    CrossFit class:

  • Jump rope -- one minute.
  • Two sets of (walking lunges x 10 / back extensions x 10 / leg raises x 10)
  • Jog 0.75 mile.
  • Three rounds of (overhead squat max reps / pull-ups max reps). OHS 19 (33#), 30 (33#), 9 (43#). PUs 11, 10, 7 (assisted -- green band).
  • Three rounds of (bench press max reps / ankles-to-bar max reps). Bench press 45# 12, 9, 9. Ankles-to-bar 3, 3, 2.

    • Run / Hike (Spring Training) 33:08 [3] 3.01 mi (11:00 / mi)
    shoes: Saucony ProGrid Guide TR


    There was enough daylight left after the CrossFit class for me to do today's Spring Training assignment: an easy three-mile jog.

    Saturday Apr 11, 2009 #

    Orienteering race (Green / Red Course) 1:26:44 [3] 5.35 mi (16:13 / mi) +715ft 14:23 / mi
    slept:8.0


    Green / Red course at Chatfield State Park. I made a navigation error at #3, drifted left on my way to #12, let my mind wander on the way to #13 (I was thinking about Turkish get-ups), and then probably could have made a better route choice decision to #14. But, no disastrous mistakes.

    This map is much nicer at this time of year, when everything is dry.




    Red - Splits

    Friday Apr 10, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:126lbs


    CrossFit class:

  • Jump rope, range-of-motion, and dynamic warm-up.
  • Practice squat snatch movement.
  • AMRAP in 20 minutes -- 10 double-unders (I substituted 50 singles) / 6 Turkish get-ups (there was no prescribed weight for this; I used a 15-pound kettlebell). I was able to do 6.5 rounds.

    • Thursday Apr 9, 2009 #

    Cycling tempo 1:15:00 [3] 7.69 mi (9:45 / mi) +571ft 9:07 / mi
    slept:6.0 weight:126lbs


    A super-fun MTB ride with my friend Cynthia and her group -- Marshall Mesa to Greenbelt Plateau to High Plains Trail (out and back). I think there were eight of us. The weather was deteriorating the whole time (cold, grey, drizzly), but it was tolerable and that also meant there weren't any other people on the trail (it's usually pretty busy).

    Wednesday Apr 8, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0


    CrossFit Class:

  • Jump rope & range-of-motion stretches.
  • 10 lunges / 5 push-ups / 8 lunges / 4 push-ups / 6 lunges / 3 push-ups / 4 lunges / 2 push-ups / 2 lunges / 1 push-up. (I was able to do these as "real" push-ups. YAY!)
  • Shoulder Press 1-1-1-1-1 (40 lbs).
  • Push-Press 3-3-3-3-3 (45.5 lbs).
  • Push-Jerk 5-5-5-5-5 (50 lbs).

    • Run / Hike intervals (indoor) 20:00 [3]

    Indoor soccer. We lost 6-4 but it was a fun game.

    Monday Apr 6, 2009 #

    Note
    slept:8.0 (sick)


    Still sick and MISERABLE.

    C • :-( 2

    Friday Apr 3, 2009 #

    Strength / Stretching (CrossFit) 45:00 [3]
    slept:6.0 weight:124lbs (sick) shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Two two-minute "killer" planks
  • Five-minute jog
  • For time -- 100 pull-ups (modified), 100 push-ups (modified), 100 sit-ups, and 100 air squats: 26:51

    It's a good thing we'll probably be snowed in tomorrow, because I don't think I'll be able to move...

    • Thursday Apr 2, 2009 #

    Run / Hike tempo (Spring Training) 54:42 [3] 5.0 mi (10:56 / mi)
    slept:6.0 weight:126lbs (sick) shoes: Saucony ProGrid Guide TR


    I still feel like crap, but I didn't want to miss another class...

  • Jog around the park to warm up.

  • Three sets of eight-minute tempo run + five-minute recovery jog. I had the option of doing either two or three sets; of course I only wanted to do two, but in the end I was happy I forced myself to do all three.

    ----------------------------------------------------------------
    # / Pace / Distance (miles)
    ----------------------------------------------------------------
    1 / 9:10 / 0.88 / headwind + slight uphill

    2 / 8:33 / 0.94 / tailwind + slight downhill

    3 / 9:18 / 0.86 / tailwind + flat, but a big uphill for the last two minutes (the Aquarius hill we use for hill repeats -- ugh)
    ----------------------------------------------------------------

    • Wednesday Apr 1, 2009 #

    Soccer intervals (indoor) 20:00 [3]
    slept:6.0 weight:126lbs (sick)


    I did my best to back out of another session of indoor soccer, but I'm not assertive enough. They keep insisting that I play, which is flattering in a way. ;-)

    We lost 12-8. But, I consider it a "moral victory" since this particular team beat us 14-4 last season.

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