Training Log Archive: bbrookeIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Run / Hike 3:36:45 [3] 7.47 mi (29:01 / mi)
shoes: Saucony Grid Omni TR
Wednesday Sep 28, 2011 #
Run / Hike 8:01:54 [3] 8.79 mi (54:49 / mi)
shoes: Vasque Adrenaline
Monday Sep 26, 2011 #
Flute 20:00 [0]
slept:6.0 weight:130lbs
Saturday Sep 24, 2011 #
Flute 1:00:00 [0]
slept:8.0 weight:130lbs
Flute choir rehearsal.
I haven't had to worry about bothering my neighbors, since I haven't been able to practice (or run...or go to the gym) all week, due to workload at the office. Ugh.
Orienteering race (Red course) 1:25:49 [3] 5.4 mi (15:54 / mi) +341ft 15:00 / mi
shoes: Saucony Guide 4 (2011)
It was hot and sunny, which I usually like. But -- I forgot my hat, I made a dumb decision to not bring along my CamelBak, and the Saucony shoes I *hate* made my feet hurt within the first quarter-mile. (I don't know why I keep wearing them.) I kinda wanted to quit halfway through the course.
This park is pretty open, so there was not much route choice to speak of. I was toward the bottom of the pack results-wise, but I didn't do anything disastrous and I was the
Wednesday Sep 21, 2011 #
Note
Blood donation — #3 of 8 for gallon pin.
HR 52
BP 102 / 74
Sunday Sep 18, 2011 #
Orienteering race (Red course) 1:16:33 [3] 4.44 mi (17:15 / mi)
Race at Fox Run.
Saturday Sep 17, 2011 #
Strength / Stretching (CrossFit) 30:00 [3]
slept:5.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Quick warm-up: 400m jog, 15# push-press x 10, air squats x 10.
- "Fight Gone Bad" fundraiser workout. Three rounds for total reps, 60 seconds at each station:
* 55# push-press
* row (for calories)
* 14# wall-balls (I used 10#)
* 55# sumo deadlift high pull (I used 45#)
* 20" box jumps
Total = 177
Flute 45:00 [0]
This isn't a physical activity, but I want to track it without having to remember yet another logon / password / website...
Louisville Flute Choir. I haven't touched my flute in at least 10 years, so I was worried about getting in over my head. But, the only two other participants are a high school girl and a middle school girl, and the music we'll be working on is pretty easy.
I'm already overextended with work, trying to run and work out (CrossFit), and countless unfinished RMOC projects, but this sounded too good to pass up (right in town, only one day per week, etc.). Need to figure out how to practice without making my neighbors crazy.
Wednesday Sep 14, 2011 #
Strength / Stretching (CrossFit) 1:05:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Warm-up: dynamic stretching, push-ups x 10, sit-ups x 10, 400m jog.
- Kettlebell warm-up with light kettlebell (15#) -- straight-leg deadlift, swings, one-arm swingd, snatches, etc.
- Five rounds, for time: kettlebell snatch x 15 per arm / weighted sit-ups with kettlebell x 15 / 150m run. I used a 25# kettlebell (prescribed weight for women was 35#). 18:10.
- Foam-roller stretching.
Monday Sep 12, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [2]
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Warm-up: dynamic stretching, sit-ups x 10, push-ups x 8, and 400m jog.
- Weighted (kipping) pull-ups in sets of three, working up to three-rep max: 7#, 9#, 12#, 15#, 15#. But I still can't do a single dead-hang pull-up. DOH!
- Front squats in sets of three, working up to three-rep max: 35# x 8, 55# x 5, 65# x 3, 75# x 3, 85# x 3, 95# x 3, 100# x 1. My ankle twinged a bit in the bottom of the squat position, so I didn't want to be super-aggressive about using heavy weights...
Sunday Sep 11, 2011 #
Run / Hike 59:05 [2] 4.61 mi (12:49 / mi) +279ft 12:07 / mi
slept:10.0 shoes: Saucony Guide 4 (2011)
Slow, easy jog at Hidden Mesa (with ankle brace). Out to the top of the hill and back, then along the road a bit to get to 4.5. Walked back to the trailhead.
Friday Sep 9, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Grid Omni TR
- Warm-up: dynamic stretching, 2 x 8 push-ups, and 800m jog.
- 6# medicine ball sit-ups, 3 x 20.
- For total reps -- eight rounds: 55# push-press (20 seconds of effort / 10 second of rest) and lunge jumps (20 seconds of effort / 10 second of rest). Results: 40 push-presses & 91 lunge jumps.
- Sledgehammer swings x 120 (60 per side).
Thursday Sep 8, 2011 #
Run / Hike (Summer Training) 49:37 [2] 3.61 mi (13:45 / mi)
slept:8.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Laps around Harper Lake. The rest of the group was doing 10 x 2' effort / 1' rest.
- Super-slow jog to warm up.
- 2.3 more laps to get to three miles.
- Walked the rest of the loop to cool down.
My ankle felt surprisingly good (with the brace on).
Tuesday Sep 6, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Warm-up: 200m jog; dynamic stretching; 45-second squats x 2; 10 sets of air squats x 3 alternating with 5-second squats; (modified) push-ups x 20; kipping pull-ups x 10; 200m jog; deadlift warm-up.
- For time -- 15 rounds, with a 60-second rest after every five rounds: heavy deadlift x 3 / heavy kettlebell swing x 8. My "heavy" deadlift and kettlebell weights were 95# and 35#, respectively. 16:27.
- Foam-roller cool down.
Monday Sep 5, 2011 #
Run / Hike 46:06 [2] 3.03 mi (15:13 / mi)
slept:9.0 shoes: Saucony Guide 4 (2011)
My ankle has been aching ever since going to the gym last Wednesday without my brace...
So I fast-walked the Davidson Mesa loop (with my brace), instead of jogging it. Very pleasant temperatures, since it was dusk and I think we had a high of just 80°F today.
Sunday Sep 4, 2011 #
Rock Climbing (indoor) 45:00 [3]
slept:9.0
Rock climbing at the gym with Troy. We were there for 1.5 hours, but I'm only logging 45 minutes. Six routes: 5.7, 5.8, and the rest 5.9s.