Training Log Archive: bbrookeIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Run / Hike 40:01 [3] 3.25 mi (12:19 / mi) +89ft 12:00 / mi
slept:8.0 weight:126lbs shoes: Brooks Adrenaline (2014)
Neighborhood outing (jogged three miles, walked the rest).
Strength / Stretching 16:00 [3]
Two rounds of --
* sit-ups x 25
* (knee) push-ups x 20
* 35# back squats x 15
* lunge steps x 10
* 35# good-mornings x 5
Saturday Sep 27, 2014 #
Orienteering race (Red course) 1:52:03 [3] 4.9 mi (22:52 / mi) +568ft 20:36 / mi
slept:7.0 shoes: Salomon Speedcross (2014)
Red course at Manitou Park. This is a technical map, and Galen did a great job setting the courses. Except for some uncertainty finding #1 and a parallel error at #5, I felt like I was doing pretty well until I totally botched the very last control (#17)... I was too high, and then wandered even higher. I finally got a clue and looked for the fence corner. Looking at the splits graph, that mistake cost me one position in the final results (I was ahead of "rvatornate" until #17). Looking at my tracks, I think I should have stayed high going from 14 to 15, instead of going down to the road and then having to climb back up.
Tuesday Sep 23, 2014 #
Administration 2:00:00 [0]
Email follow-ups, Manitou registration updates, data entry for memberships & waivers, etc.
Sunday Sep 21, 2014 #
Cycling 1:30:00 [3] 7.9 mi (11:24 / mi) +627ft 10:36 / mi
slept:10.0 shoes: Safire
MTB @ Lincoln Mountain with Troy. Some sections took a few tries to do successfully, but I can now ride all the rocks and switchbacks in both directions, except for one switchback going downhill, and one rocky part going uphill. Progress!
Friday Sep 19, 2014 #
Run / Hike 1:10:00 [1] 3.19 mi (21:57 / mi)
Walked to and from downtown Louisville to meet a friend for Happy Hour.
Thursday Sep 18, 2014 #
Run / Hike intervals (Summer Training 2014) 1:14:30 [3] 5.97 mi (12:29 / mi)
slept:8.0 weight:128lbs shoes: Brooks Adrenaline (2014)
I *finally* made it back to my Tuesday-Thursday running group workout! But, hey, where is everybody...? (I mis-remembered the reminder email and went to the wrong trailhead, so I did the workout on my own.)
- Jogged one mile to warm up.
- Ladder workout: 1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1 minutes of fast effort with 2-3 minutes of walking recovery in between.
- Jogged one mile to cool down.
Wednesday Sep 17, 2014 #
Strength / Stretching 1:05:00 [1]
Yoga at the rec center. I liked this instructor the last time I went to his class (about a year ago?); this time he seemed a little more fruit-loopy.
"Slow down and smell the rosessssss.....experience the experience you are experiencinnnnnggggg.....release the breath and exhale through the buttocksssss...."
Run / Hike 12:17 [1] 0.68 mi (18:04 / mi)
shoes: Brooks Adrenaline (2014)
Walked to & from the rec center.
Monday Sep 15, 2014 #
Run / Hike 57:00 [1] 3.2 mi (17:49 / mi) +69ft 17:27 / mi
slept:8.0 shoes: Brooks Adrenaline (2014)
Brisk walk on the Westmoor trail.
Sunday Sep 14, 2014 #
Orienteering race (Red course) 2:58:17 [3] 6.24 mi (28:34 / mi) +1732ft 22:37 / mi
slept:8.0 shoes: Salomon Speedcross (2014)
Ugh -- this was REALLY hard for me physically, due to the steepness. I kind of just gave up and slowed down to an unmotivated trudge after #6.
Two DUMB mistakes: leaving #5, I followed the wrong drainage, which was steep and full of thick vegetation. Wasted lots of time there. And then, since I hadn't learned my lesson, I did the same thing when I approached #6, which was not as steep but still full of thick vegetation. Good grief.
I also had trouble in the rocky areas (#8 and #10).
Looking at the graph, it appears that I was way behind Kris for the entire race, but ahead of Paula until the very last leg. Sigh...
Saturday Sep 13, 2014 #
Administration 6:00:00 [0]
slept:8.0 weight:127lbs
- Printed & picked up a new batch of start cards at Kinko's, including a new lime green version for people who don't pre-register. Email back-and-forths about possible new process to insure that maps for pre-registered people are prioritized ahead of those for the non-pre-registered people.
- Other email follow-ups (questions about meet, registration changes, people who missed the registration deadline, etc.).
- Generated OE2010 import files for tomorrow's meet at White Ranch (this took a lot longer than usual, since I had to update my OE2003 query to match the new OE2010 file layout and I'm not very familiar with how OE2010 works; I never got the Class import to work...).
- A-Meet follow-up -- sorted out leftover medals & plaques. Disassembled and organized unused plaque components. Covered stickers on unused medals. Mailed replacement sticker to Linda Moore.
Tuesday Sep 9, 2014 #
Administration (General) 8:00:00 [0]
A full eight hours of catching up on website updates for RMOC & the Zombie meet, along with tons of email follow-ups. My inbox was >400 and my goal was to get it to <300. I called it quits at 299. :-P
Monday Sep 8, 2014 #
Run / Hike 55:32 [1] 3.12 mi (17:48 / mi)
slept:8.0 weight:127lbs shoes: Brooks Adrenaline (2014)
Neighborhood walk (walk rather than run due to lingering calf pain). Calf felt worse when I got home and throughout the night, so I might have overdone it...
Sunday Sep 7, 2014 #
Cycling 1:23:04 [3] 7.14 mi (11:38 / mi)
slept:8.0 shoes: Safire
MTB at Lincoln Mountain. I keeled over on one of the uphill rocky sections; my left foot didn't unclip, and I landed hard on top of my bike, which was on top of my left calf. It felt like a large, deep muscle bruise, and I had to take it easy for the rest of the ride since I couldn't flex my left foot or put weight on my left leg. It was (and still is) really painful and I was disappointed to not be able to ride the rest of the "fun" sections. :-|
Saturday Sep 6, 2014 #
Run / Hike 35:51 [3] 3.06 mi (11:43 / mi)
shoes: Brooks Adrenaline (2014)
Easy jog at Davidson Mesa.