Training Log Archive: bbrookeIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 shoes: Adidas Supernova Riot
- Dynamic stretching & 300m run to warm up.
- Back squat warm-up: 35# x 10, 45# x 8, 55# x 5, 65# x 3.
- AMRAP in 20 minutes -- run 200m / back squat x 1; run 200m / back squat x 2; run 200m / back squat x 3; etc. Prescribed weight for women was 155#. I used 65# and completed nine rounds.
- 6# medicine ball sit-up throws -- 2 x 20. 10# weighted sit-ups -- 1 x 20.
Monday Apr 23, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
- 300m jog and dynamic stretching to warm up.
- Deadlift warm-up.
- 10 x 2 deadlift. I haven't deadlifted since January, so I went light... 65# x 8; 95# x 2, x 2, x 2, x 2; 125# x 2, x 2; 115# x 2, x 2, x 2.
- AMRAP in 15 minutes: 500m row / 55# push press x 40 / ring rows x 30 / two-minute plank. I completed one full round (using 35# for the push press), and got 400m into a second round.
Saturday Apr 21, 2012 #
10 AM
Run / Hike 38:29 [3] 3.1 mi (12:25 / mi)
slept:4.0 shoes: Adidas Supernova Riot
5 km fundraiser fun-run with Troy and some friends in Colorado Springs. I jogged the first mile, walked the second mile, and jogged the third mile, since I didn't want to overdo it before the Fox Run meet this afternoon. The course was nice -- it started at America the Beautiful Park and then went out-and-back along the Bijou Creek trail. Perfect weather.
12 PM
Note
Helped with set-up, registration, and starts at the Fox Run meet. Troy was feeling sick, so we left as soon as starts closed, rather than running the course ourselves. I didn't mind too much at the time ("I've orienteered at this park a zillion times..."). But, I kinda started to regret it as I was working on the results last night. :-P
This was another CSOL meet with lots of people: 136 starts, about 161 runners. We got a few compliments about how organized we were on the front end (registration and starts). That was nice to hear.
Tuesday Apr 17, 2012 #
Run / Hike 40:07 [3] 3.05 mi (13:09 / mi)
shoes: Adidas Supernova Riot
Davidson Mesa. Jogged two miles / walked one mile.
Saturday Apr 14, 2012 #
Cycling hills 1:34:39 [3] 9.5 mi (9:58 / mi) +636ft 9:22 / mi
slept:8.0 weight:128lbs shoes: Safire
MTB at Ridgeline Open Space with Troy. I managed to ride one of the big hills I had to walk up last time. For the second hill I walked last time, I was in the wrong gear and was mentally unprepared (i.e., I had forgotten about it). So, I walked that one again this time. We managed to finish right before the bad weather moved in.
Goal: ride the whole loop without walking any of the hills; ride all the switchbacks without toe-dabs.
Saturday Apr 7, 2012 #
Orienteering race (Red Course) 1:31:46 [3] 5.86 mi (15:40 / mi)
slept:6.0 weight:130lbs shoes: Inov-8 Oroc 340
Red course. A few small mistakes, but no disasters. Tried to make myself jog as much as possible (rather than walking). The only female runners who beat me were the four Norwegians, so I guess I'm OK with that. ;-)
Thursday Apr 5, 2012 #
Strength / Stretching (CrossFit) 1:05:00 [3]
slept:6.0 shoes: Adidas Supernova Riot
- Dynamic stretching to warm up. Various things for shoulder warm-up.
- For time -- 10 rounds: 30# ball slams x 15 / 150m run. I used a 20# ball and only did 8-12 reps each round, rather than 15. (We were having to share the balls, so I basically just quit whenever my partner got back from her run -- didn't want to slow her down with my slowness!) 21:42
- Stretching.
- Assisted push-ups, 3 x 10
- A few weak attempts at double-unders.
Sunday Apr 1, 2012 #
Cycling hills 1:55:52 [3] 9.65 mi (12:00 / mi) +702ft 11:14 / mi
slept:10.0 shoes: Safire
Mountain biking with Troy at Ridgeline Open Space in Castle Rock. Very fun trail -- even though I had to walk some of the uphills.