Training Log Archive: bbrookeIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
Run / Hike 42:22 [3] 3.12 mi (13:35 / mi)
slept:8.0 weight:130lbs shoes: Adidas Supernova Riot
Slow jog at Davidson Mesa. I jogged 3.0 and then walked the last 0.12.
And....O. M. G. it's HOT!!! The occasional "breeze" felt like air escaping from a hot oven. I wish I could convert myself to a morning person to avoid this kind of weather.
Wednesday Jun 27, 2012 #
8 AM
Cycling 37:02 [3] 6.8 mi (5:27 / mi)
slept:4.0 weight:130lbs
Bike to Work Day. Fun, except for only getting about four hours of sleep last night... Weather was cool and the forest fire smoke-smell wasn't bad at all.
My office park always has a great breakfast stop on Bike to Work Day. I didn't realize I was being filmed there...!
7 PM
Cycling 39:00 [3] 6.7 mi (5:49 / mi)
Biking home. Since I waited so late to get going and we had some afternoon storms, temperature was pleasant.
Tuesday Jun 26, 2012 #
Run / Hike (JumpNRope) 1:05:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Riot
"JumpNRope" class at the Louisville Rec Center. WAY HARDER than I expected... :-P In addition to speed drills and other jump-rope stuff, we did planks, push-ups, burpees, zillions of crunches, etc.
Sunday Jun 17, 2012 #
Orienteering race (Red Course) 2:29:14 [3] 5.27 mi (28:19 / mi) +1775ft 21:28 / mi
slept:8.0 shoes: Adidas Supernova Riot
Oof -- this was so steep and I was moving SO SLOWLY. Had several dumb errors and several brain lapses... My route choice from #2 to #3 was not the greatest -- it probably would've been faster to drop to the trail directly south of #2. I wandered at #9 and #10. Looking at my tracks, I have no idea what my plan was from #10 to #11 -- I ended up doing lots of extra climbing on that leg. Etc. :-P
Tuesday Jun 12, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:128lbs shoes: Adidas Supernova Riot
- Two rounds to warm up: jumprope singles x 50 / overhead squats x 5 / sled-push x 1 / push-ups x 10.
- Dynamic stretching to warm up.
- Back squat, 3-3-3-3-3 @ 80% of one-rep max. I used 85#.
- Five rounds, for time: push-press x 25 / double-unders x 50. Prescribed weight for women was 55#. I used 35# for the first two rounds and then dropped down to the 15# bar. Also, I did 100 singles each round rather than the double-unders. "Weak sauce." :-P 13:55.
- Shoulder stretching and massage ball on soles of feet (feet always seem to cramp up after jumping rope...).
Monday Jun 11, 2012 #
Strength / Stretching (CrossFit) 1:05:00 [3]
slept:7.0 weight:128lbs shoes: Adidas Supernova Riot
- Warm-up: 300m jog, dynamic stretching, Burgener sequence x 2 with PVC, Burgener sequence x 1 with 15# barbell.
- Snatch: 3-3-3-2-2 @ 80% of one rep max. I used increasing weight instead of starting at 80%... 15# x 3; 35# x 3; 55# x 3, x 2, x 2; 65# x 1, failed on successive attempts.
- Five rounds for time: burpees x 15 / power cleans x 5 / rope-climbs x 2. Women's prescribed weight for the power cleans was 125#. I used 55#. Also, I only did one rope climb per round. 22:45.
Sunday Jun 10, 2012 #
Rock Climbing (Indoor) 1:15:00 [2]
slept:8.0
Indoor climbing gym with Troy. Eight routes: 5.7, 5.8, 5.8, 5.10-, 5.10-, 5.9, 5.9, 5.8.
We had planned to go mountain biking, but the air seemed too smoky...
Monday Jun 4, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
- Warm up: 6# wall-balls x 10 / 25m jog / 6# wall-balls x 10 / 25m jog / dynamic stretching.
- 15# barbell warm-up x 2: deadlift x 5 / high-pull x 5 / power snatch x 5 / thruster x 5 / row x 5.
- 15# snatch warm-up sequence.
- Snatch, using ~65% of one-rep max: 15# x 3, 35# x 3, 45# x 2, 45# x 2, 45# x 2.
- Five rounds for time: overhead squat x 15 / kipping pull-ups x 15 / 20" box jumps x 15. Prescribed weight for women on the OHS was 75#. I used less than half of that -- 35#. Also, I only did 10 reps on rounds 2-3-4-5. 21:21. I now have eight raw spots on my palms from the pull-ups -- awful.
Saturday Jun 2, 2012 #
Run / Hike 40:22 [2] 3.11 mi (12:59 / mi)
slept:6.0 weight:128lbs shoes: Adidas Supernova Riot
Three-mile jog at Davidson Mesa. This was my first time jogging in about five or six weeks, so I expected to walk some. Didn't walk, but was incredibly slow... I went out before breakfast to beat the heat, so the whole time I was thinking about the chocolate croissant I had defrosting on my counter at home.
Hey! Negative splits! ;-)
13:12
12:45
12:14
2:11 (walking the last 0.11)