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Training Log Archive: bbrooke

In the 30 days ending Jun 30, 2009:

activity # timemileskm+ft
  Strength / Stretching9 7:57:00 1.24 2.0
  Run / Hike7 7:01:17 37.42(11:16) 60.22(7:00) 1476
  Orienteering2 4:31:46 10.12(26:51) 16.29(16:41) 2707
  Cycling1 1:07:44 13.2(5:08) 21.24(3:11)
  Total18 20:37:47 61.98 99.75 4183
averages - sleep:7.2 weight:126lbs

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Tuesday Jun 30, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:127lbs shoes: Saucony ProGrid Guide TR


CrossFit class:

  • Jump-rope and jog to the highway and back (1200 m) to warm up.

  • Deadlifts, with increasinig weight to warm up: 10 (35#) - 8 (50#) - 5 (65#) - 3 (85#) - 3 (85#).

  • Deadlifts to max: 1 (105#) - 1 (125#) - 1 (140#) - 1 (150#) - 1 (155#).

  • Max ring dips in 2.5 minutes: 21 (modified).

    • Run / Hike (Summer Training) 1:15:00 [3] 6.12 mi (12:15 / mi)
    shoes: Saucony ProGrid Guide TR


    Summer Training class:

  • Jog a half-mile to warm up.

    This was supposed to be a tempo run, but we had permission to take it easy since it was SO HOT (97°). And there's not a single square inch of shade at Davidson Mesa... I was struggling, and as slow as ever.

  • Three-mile loop: 9:27 / 10:20 / 9:57

  • Rest for a few minutes.

  • Two-mile loop: 10:52 / 10:33

  • Jog a half-mile to cool down.

    Did I mention that it was HOT???

    • Monday Jun 29, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:7.0 shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Jump rope, jogging, and dynamic stretching to warm up.

  • Some "POSE running" drills. (I'm not really into this part at all...)

  • 100m "waiter walk" w/ 35# bar.

  • One round of The Basic Five -- 10 each of pull-ups (assisted), push-ups, sit-ups, back extensions and squats.

  • Main workout, for time:

    - row 1000m
    - squats x 10
    - push-ups x 10
    - squats x 10
    - push-ups x 9
    - squats x 10
    - push-ups x 8
    ...
    - squats x 10
    - push-ups x 1

    16:29

    • Saturday Jun 27, 2009 #

    Orienteering race (Red course) 2:04:00 [3] 4.77 mi (26:00 / mi) +1109ft 21:18 / mi
    slept:5.0 weight:127lbs shoes: Vasque Adrenaline


    Red course at Observatory in Nederland.

    Things were going great until I got TOTALLY lost looking for #10. Maybe I left the trail earlier than I thought. Also, I was confused to find myself in some incredibly thick (dark green) vegetation that didn't seem to be mapped. (The light green symbol in that area doesn't seem to adequately represent the complete impenetrability of what I found myself in. Out there, light green almost always means "aspen grove", which is easy to walk through.) The course was about to close, so I gave up and headed in. This is the first time I've DNF'd since 2007, and Observatory is one of my favorite RMOC maps, so I was pretty annoyed with myself.



    Thursday Jun 25, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:127lbs shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Jump rope, jogging & stretching.

  • Various medicine ball drills.

  • Two rounds of: walking lunges x 10 / (assisted) ring dips x 10

  • A few rounds of Burgener movements w/ PVC and then w/ 18# bar.

  • AMRAP in 20 minutes: thrusters x 5 / hang power clean x 7 / sumo deadlift high-pull x 10. I used 48# and completed 7-1/3 rounds. (Prescribed weight for women was 65#.)

    • Wednesday Jun 24, 2009 #

    Cycling (Bike to Work) 35:04 [3] 6.71 mi (5:14 / mi)
    slept:6.0 weight:127lbs


    Bike to Work Day! Unfortunately, I didn't get moving early enough to make it to the huge breakfast spread at Interlocken...but it was still fun. I need to start doing this on a regular basis again. I think my new route is actually better (now that I can't cut through the Conoco-Phillips property anymore); there were only three low-traffic lights to deal with, and minimal time on roads.

    Cycling (Bike to Work) 32:40 [3] 6.49 mi (5:02 / mi)


    Bike home. Feeling a little stressed, because I knew I was going to be late for dinner plans in Boulder...

    Monday Jun 22, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [4] 2.0 km (30:00 / km)
    slept:8.0 shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Jump-rope, stretching & 500m jog to warm up.

  • Practice press movement with PVC. Then, 5x5 press w/ 45#.

  • Three rounds, for time: run 500m / 35# kettlebell swings x 21 / push-ups x 24 -- 19:08.

    • Sunday Jun 21, 2009 #

    Run / Hike hills (Summer Training) 1:07:28 [3] 6.0 mi (11:15 / mi)
    slept:8.0 shoes: Saucony ProGrid Guide TR


    My running assignment for this weekend was to do eight miles. I decided to just do six, since I did the Mt. Sanitas Challenge yesterday.

    I also decided to try a new route from Troy's house, heading east towards Kiowa on the dirt roads. It's hilly and scenic. I saw an antelope (which is rare in this immediate area). I also saw a group of four wild turkeys on the drive over yesterday. I must be on a roll for unusual wildlife sightings (not just the typical cows and deer). I'm also painfully slow.

    Saturday Jun 20, 2009 #

    Run / Hike race (CrossFit) 1:18:35 [3] 9.56 mi (8:13 / mi) +1476ft 7:10 / mi
    slept:6.0 weight:127lbs shoes: Saucony ProGrid Guide TR


    Mt. Sanitas Challenge (organized by FlatIrons CrossFit) --

  • Bike 1 (3.2 miles from the gym to the trailhead): 0:19:13

  • T1: 0:02:24

  • Hike / Run Mt. Sanitas Loop (3.1 miles, very steep!): 1:03:48 (36:31up / 27:17 down)

  • T2: 0:02:05

  • Bike 2 (3.2 miles back to the gym): 0:15:16

  • 1000 m Row: 0:04:24

  • Penalty for exceeding 3:45 on the row -- 39 pull-ups (assisted) and 39 burpees

  • Total Time: 1:58:35

    The fastest guy finished in about 70 minutes. (I was toward the back of the pack of about 25 people, but not dead-last...)

    Time for a nap.

    • Thursday Jun 18, 2009 #

    Note
    slept:8.0 weight:126lbs


    I ordered these from steepandcheap.com last night, for $29. I'm hoping they'll be good for orienteering...? The tread looks really aggressive. If nothing else, the detachable gaiters will be handy to have!

    GoLite Storm Dragon Trail Running Shoe



    C • shoes 2
    C • Cherry Creek 4

    Run / Hike (Summer Training) 22:48 [2] 2.0 mi (11:24 / mi)
    slept:8.0 weight:127lbs shoes: Saucony ProGrid Guide TR


    My running group met at a new location today -- and I didn't leave work early enough to account for not finding it on the first try. I drove around for a while, and I still have no idea where they were... So I was going to do the workout on my own at Davidson Mesa (10 reps of 2 minutes fast / 2 minutes recovery). But I still felt so sluggish after my warmup mile that I decided to just head back to the car. Blah.

    Wednesday Jun 17, 2009 #

    Strength / Stretching (CrossFit) 50:00 [3]
    slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Dynamic stretching + jog 800m to warm up.

  • Burgener movements x 2 w/ PVC, x 1 w/ 35# bar, to warm up.

  • 10 x 2 hang power snatch, on 60-second interval. Goal was to focus on technique, using lighter weight than usual if necessary. I did most reps w/ 47#, and a few reps w/ 52#.

  • Three rounds, for time: 45-degree pull-up x 20 / sit-ups + ball toss with 10# medicine ball x 20 / mountain climbers x 20 per leg. 11:22.

    • Tuesday Jun 16, 2009 #

    Run / Hike tempo (Summer Training) 1:00:00 [3] 5.06 mi (11:51 / mi)
    slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR


    Summer Training:

  • Jog one mile to warm up.

  • Three-mile tempo run (10-K pace) -- 9:20 / 9:39 / 9:08 -- 28:07.

  • I was supposed to do another two-mile loop, which I downgraded to a one-mile loop. But I quit after a few hundred feet because my calves were REALLY painful...

  • Jog one mile to cool down.

    • Monday Jun 15, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR


    CrossFit Class:

  • Jump-rope and dynamic warm-up. Also, some hopping / jumping drills and 10 push-ups / 5 pull-ups.

  • Three rounds of: modified handstand push-ups x 5 / modified one-leg squats x 5 per leg.

  • For time --

    - 100' of walking lunges
    - 21 pull-ups
    - 21 sit-ups

    - 100' of walking lunges
    - 18 pull-ups
    - 18 sit-ups

    - 100' of walking lunges
    - 15 pull-ups
    - 15 sit-ups

    - 100' of walking lunges
    - 12 pull-ups
    - 12 sit-ups

    - 100' of walking lunges
    - 9 pull-ups
    - 9 sit-ups

    - 100' of walking lunges
    - 6 pull-ups
    - 6 sit-ups

    25:00

    • Sunday Jun 14, 2009 #

    Orienteering race (Red course) 2:27:46 [3] 5.35 mi (27:37 / mi) +1598ft 21:32 / mi
    slept:7.0 weight:126lbs shoes: Vasque Adrenaline


    Red course at White Ranch in Golden. My only complaint about the course was #8 being so close to the edge of the map -- since I ran off the map. I spent 39 minutes on that control... I also blew it (to a lesser extent) at #4.

    This place is miserably steep, but it was fun overall. And the Canadian Rugby Team showed up for some cross training (there's a big tournament in Denver this week). I bet we would've had a lot more female volunteers if the rugby team's attendance had been announced in advance. ;-)




    Red - Splits

    Saturday Jun 13, 2009 #

    Strength / Stretching 12:00 [3]
    slept:8.0


    Four sets of:

  • push-ups x 10
  • sit-ups x 25

    • Friday Jun 12, 2009 #

    Strength / Stretching (CrossFit) 45:00 [3]
    slept:6.0 weight:126lbs shoes: Saucony Grid Omni TR


    CrossFit class:

  • Jump rope and dynamic stretching to warm up.

  • Three rounds, focusing on form:

    - deadlift x 5 (35#)
    - back squat x 5 (35#)
    - press x 5 (35#)
    - push-ups x 10

  • Three rounds, for time:

    - run 400 meters
    - kettlebell swings x 21 (35#)
    - pull-ups x 12 (assisted)

    19:07 -- slowest of everyone!!! The fastest guys were at around 11:00.

    • Monday Jun 8, 2009 #

    Run / Hike 56:46 [3] 4.26 mi (13:20 / mi)
    slept:10.0 shoes: Saucony ProGrid Guide TR


    I jogged along the beach, stopping after each mile to do 10 push-ups, 10 sit-ups, 10 squats, 10 back extensions, and 10 bench dips. It's so humid down there; it took my shoes THREE DAYS to dry, even though I had them inside the house.

    And this is the ONLY exercise I did during my entire eight-day trip...ugh.



    C • Found it! 3

    Tuesday Jun 2, 2009 #

    Run / Hike tempo (Summer Training) 1:00:40 [3] 4.42 mi (13:44 / mi)
    slept:4.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    First day of Summer Training. I prepared well by going to bed at 4:00 am this morning and having a big platter of buttermilk pancakes for breakfast / lunch. Nice.

  • Jog one mile to warm up.

  • Mile repeats x 3: 8:03, 8:16, 8:47.

  • Short jog to cool down.

    • Monday Jun 1, 2009 #

    Strength / Stretching (CrossFit) 1:10:00 [3]
    slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Brief jump-rope and range-of-motion stuff to warm up.

  • One round of "the basic five" -- 10 each of push-ups, sit-ups, pull-ups (assisted), back extensions, and squats.

  • Deadlift progression --

    - bar only (33#) x 15.

    - medium weight (63#) x 15.

    - increasing to max, 3-3-3-3-3 (83#, 103#, 103#, 123#, 123#). I should have tried more than #123, but the instructions were to move through this set relatively quickly -- and I'm really afraid of wrecking my back.

  • Five rounds, for time: dumbbell split-cleans x 15 (15#) / pull-ups (assisted) x 21. I think I was around 25 minutes?

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