Training Log Archive: bbrookeIn the 30 days ending Jun 30, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||
Friday Jun 30, 2017 #
Run / Hike hills (Summer Training 2017) 1:06:46 [3] 5.8 mi (11:31 / mi) +436ft 10:45 / mi
slept:6.0 weight:116.6lbs shoes: Brooks Adrenaline (2016)
I missed yesterday's running group workout due to a hair appointment...
So I did the "up and overs" on my own today, at the Aquarius trailhead.
- Jogged 0.75-mile to warm up.
- Three round-trips up and over the hill.
- Jogged 0.85-mile to cool down.
Strength / Stretching 6:00 [3]
- Knee push-ups 2 x 30
- Side planks 45 seconds per side
- Crunches x 30
- Sit-ups x 30
Wednesday Jun 28, 2017 #
Cycling (Bike to Work Day) 1:06:45 [3] 9.0 mi (7:25 / mi) +614ft 6:58 / mi
slept:5.0 weight:114.2lbs shoes: Safire
For the first time since I moved into my new office ("new" as of ~3 years ago), I biked to work again. Woo-hoo!
It's Denver / Boulder Bike to Work Day, so there were two fun breakfast stops along the way. (I had already had a protein shake at home and wasn't hungry for breakfast, but I did snag some random tchotchkes and an egg-potato-cheese burrito to save for lunch.)
The Rock Creek / Coyote Ridge social trails I had scoped out on Google Maps actually went all the way through to Hwy 128, with a gate (no fence hopping required) -- yay.
And, I managed to not get arrested when I passed through the Broomfield Detention Center property ("RESTRICTED AREA -- NO PUBLIC ACCESS" -- but it's the only way to avoid Sims, which is a narrow 45 mph road with no shoulder...nope) -- double-yay.
I'm planning a different route home, to visit the "bike party" with beer.
Cycling 1:05:49 [3] 10.33 mi (6:22 / mi) +659ft 6:00 / mi
shoes: Safire
Biked home from work. I had planned to swing by the beer stop at Cystal Springs Brewing (I had already picked out the cherry saison from their website), but when it came time to veer off my regular route for about an extra mile uphill to get there...I decided I'd rather just pay for a beer somewhere closer (Gravity, pomegranate witbier, so good -- and a pretzel).
Tuesday Jun 27, 2017 #
Run / Hike intervals 58:27 [3] 5.12 mi (11:25 / mi) +177ft 11:03 / mi
slept:6.0 weight:115.7lbs shoes: Brooks Adrenaline (2016)
Got tied up at work, so I missed the running group workout entirely -- and also the heat. I did the workout on my own at 7:45 pm.
- Jogged one mile to warm up.
- 1.5-mile repeats x 2 (my plan said 2 or 3...but it was starting to get late by the time I finished the second one, and I'm saving some leg strength to hopefully participate in Bike to Work Day tomorrow). Average paces 9:30 & 9:25, and I felt like I could have easily done the third one.
- Jogged home.
Sunday Jun 25, 2017 #
Administration 2:00:00 [0]
- Posted meet details for upcoming two-day meet at Camp Elim / Glen Aspen Ranch.
- Posted S-M-L update to RMOC's Facebook page.
- Created meet details page and adjusted scheduled date for Tahosa meet in September.
- Sent out RMOC email with WOC details, OUSA newsletter, and other updates.
- Miscellaneous email follow-ups.
Run / Hike long 1:32:30 [3] 8.34 mi (11:05 / mi) +171ft 10:53 / mi
slept:6.0 weight:113.9lbs shoes: Brooks Adrenaline (2016)
Today's training assignment was to do an eight-mile run...so that's what I did.
My original plan was to run early and then meet my friend Cynthia for breakfast at the new "Biscuit Bar" after her 14-mile run. But I had trouble getting to sleep last night / this morning (maybe from the caffeine in all the chocolate I ate at the Maybury's Cheese & Chocolate party, among other reasons), slept late to compensate, etc.
We still met for breakfast, but it was before my run instead of after (I just had oatmeal and got a biscuit for later). Luckily we had very cool, overcast weather today, so my 1pm start didn't equate to the usual hot, miserable run at Davidson Mesa.
Post-run biscuit was delicious, and then I went for a pedicure. :-)
Saturday Jun 24, 2017 #
Note
slept:8.0
I meant to do something today (walk, core / abs, yoga) -- but I got busy making a dish for the Maybury's Cheese & Chocolate party, doing a bit of office work while my items were baking, driving 45 minutes each way for the party, etc... Oh well.
Thursday Jun 22, 2017 #
Run / Hike intervals (Summer Training 2017) 56:14 [3] 4.33 mi (12:59 / mi)
slept:6.0 weight:114.7lbs shoes: Brooks Adrenaline (2016)
Workout at the new & improved LMS track.
Arrived a bit late again -- need to get my sh*t together.
- Jogged three laps to warm up.
- Three laps of ins & outs (was supposed to be six laps, but i was late, so....)
- Six laps of ins & outs.
- Jogged three laps & walked one lap to cool down.
Blissfully overcast & cool(er).
Wednesday Jun 21, 2017 #
Run / Hike 36:00 [3] 1.74 mi (20:41 / mi)
slept:6.0 weight:114.8lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk.
And then about an hour of weeding, sweeping, cleaning, and rearranging on my patio and garage -- making room for a bunch of my crap coming back from Troy's house sometime soon.
Tuesday Jun 20, 2017 #
Run / Hike 50:25 [3] 3.94 mi (12:48 / mi)
slept:6.0 weight:115.6lbs shoes: Brooks Adrenaline (2016)
- Jogged just a quarter-mile to warm up since I was running late from work.
- Three-mile time trial (Coal Creek Trail to Warembourg Pond, out and back).
When we started, it was 95°F with no clouds, no shade, no breeze -- oof. Luckily our awesome coach had her kids and husband out on the course giving out water.
My stomach started acting up just as I started mile two, and that slowed me down A LOT. Unpleasant. I also lost time stopping for water three times. 33:02
- Walked the rest to cool down.
Strength / Stretching 5:00 [3]
- 20# kettlebell swings x 10
- 20# squats x 10
- 20# lunge steps x 10
Monday Jun 19, 2017 #
Run / Hike 36:57 [3] 2.01 mi (18:23 / mi)
slept:5.0 weight:116lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk. I really want to make a sprint map of the arboretum / Wildflower / Daughenbaugh / school area...in my extra spare time. :-P
Administration 1:00:00 [0]
- Posted Observatory volunteer list.
- Posted Observatory results link & photos to Facebook.
- Sent out RMOC email with Observatory results & photos and upcoming events.
Sunday Jun 18, 2017 #
Administration 1:00:00 [0]
Posted Observatory results & splits.
Saturday Jun 17, 2017 #
Orienteering race (Red course) 1:33:45 [3] 5.27 mi (17:47 / mi) +709ft 15:47 / mi
shoes: Salomon Speedcross (2014)
Red course at Observatory in Nederland.
I *love* this map. Maybe someday I'll actually have a clean race there. :-P
Found #1 no problem, but got totally lost on the way to #2 (got confused by the rocks and an unmapped trail -- actually had to back-track to relocate).
#3 - #8 went fine (using trails when available). Wandered a bit at #9. #10 - #16 went OK (except for overshooting #15, since I was relying on the fence and it isn't there anymore).
I really enjoyed this course.
Cycling 1:16:07 [3] 7.47 mi (10:11 / mi) +837ft 9:13 / mi
slept:8.0 shoes: Safire
I always see zillions of mountain bikers in the Observatory area (aka West Magnolia), so I brought along my bike just in case I had enough gas to go for a ride after orienteering.
And then once I was there with my bike, I felt obligated to actually use it. ;-)
I had printed a recommended loop and a map, but it's a labyrinth of trails out there and I had to stop pretty often to figure out where to go. Looking at my tracks, I followed the intended route for about the first two-thirds, and then I got totally off track (but I made it back to my car).
It was overcast and not hot at all, and the trails were very fun (over my ability in only a few spots).
I would definitely go back if it wasn't such a long drive (about 45 minutes).
Friday Jun 16, 2017 #
Run / Hike 44:24 [3] 2.43 mi (18:16 / mi)
slept:6.0 weight:116lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk. I remembered to put on bug spray but still got bit...
Administration 1:30:00 [0]
Observatory meet prep:
- Late registrations & miscellaneous emails.
- Bought water & snacks for finish.
- Created OE2010 import files (Classes & Entries).
- Created & printed start cards.
- Sent summary email & files to Doug & Galen.
Thursday Jun 15, 2017 #
Run / Hike 50:36 [3] 3.58 mi (14:08 / mi) +410ft 12:45 / mi
slept:6.0 weight:115.4lbs shoes: Brooks Adrenaline (2016)
Late-night walk / jog after dinner w/ girlfriends.
Four trips up & down the Tyler Ave hill (walked up / jogged down).
Wednesday Jun 14, 2017 #
Administration 1:00:00 [0]
slept:6.0 weight:115.2lbs
Email follow-ups & Facebook post (jersey reminder).
Run / Hike 25:00 [3] 1.5 mi (16:40 / mi)
slept:6.0 weight:115.2lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk during "Coco visitation", along with Troy's mom and Gator.
Tuesday Jun 13, 2017 #
Strength / Stretching 1:00:00 [3]
slept:6.0 weight:115lbs
Paddleboard class at Waneka Lake (just paddleboard, not paddleboard-yoga).
The wind was at 13 knots (according to boathouse staff). After some basic instruction on land, we all got in -- and promptly got blown all the way to the east end of the lake. I spent most of the class paddling to get back to the dock; one woman was retrieved via jet ski. :-P
Monday Jun 12, 2017 #
Administration 3:00:00 [0]
slept:6.0 weight:115lbs
- One membership renewal & email confirmation.
- Volunteer list updates for upcoming events.
- Web site updates for upcoming events.
- Posted CSOL results & splits.
- Facebook post for next meet (had to locate old photos...).
- RMOC email with multiple updates, links & photos.
Strength / Stretching 1:00:00 [3]
Yoga class at the rec center.
Sunday Jun 11, 2017 #
Run / Hike long 1:29:18 [3] 7.36 mi (12:08 / mi)
slept:8.0 weight:115.2lbs shoes: Brooks Adrenaline (2016)
Today's assignment was: "7 mile run. Easy and fun." I ran 7.1 and walked the rest.
I did laps at Davidson Mesa (3-1-3) so I could stash water in my car. I got a MUCH later start than I had planned (due to moping around at home and wasting time online this morning), but it wasn't too miserably hot.
My original plan was to go early and then indulge in one of these at the new "Biscuit Bar" breakfast place in my town; maybe tomorrow if I get up early enough to go before work:
"Buttermilk biscuits fresh out of the oven. Available with Honey Butter, Jalapeno Apricot Preserves, or Apple Butter."
Saturday Jun 10, 2017 #
Strength / Stretching 1:15:00 [3]
slept:5.0 weight:115.8lbs
Stand-up paddleboard yoga class at Waneka Lake (only 10 minutes from home and very nice...but I had never been there before).
I think I would generally prefer regular yoga and would enjoy SUP more on its own, but this class was incredibly fun (and perfect for a 90-degree day).
There's a SUP-only class on Tuesday...but it's during work hours (9:30 -- 11:00 am). Maybe I will take the morning off from work. I definitely need another hobby I never have time for. ;-)
Cycling 47:54 [3] 6.28 mi (7:38 / mi)
shoes: Safire
Practiced MTB skills (from my class on 5/30) in the rec center parking lot -- cornering, braking, and getting over obstacles (curbs & parking space barriers). I balked at the curb / stairs combo a few times, but eventually did it ten times. I'm still very intimidated by any rock or obstacle higher than a curb...which is a mountain biking limitation! I need a full-body protective suit for bruise avoidance.
Friday Jun 9, 2017 #
Run / Hike 38:30 [3] 2.1 mi (18:20 / mi)
slept:6.0 weight:115.4lbs shoes: Brooks Adrenaline (2016)
Arboretum walk after dark -- since it was roasting hot during daylight hours.
Thursday Jun 8, 2017 #
Run / Hike intervals (Summer Training 2017) 1:14:46 [3] 6.01 mi (12:26 / mi) +157ft 12:08 / mi
slept:6.0 weight:115.4lbs shoes: Brooks Adrenaline (2016)
- Jogged one mile to warm up.
- 4.5 miles of the "lollipop" workout at the arboretum loop (alternating one quarter-mile as fast as possible / one quarter mile super-slow recovery jog). My pace on the fast segments was in the 7:30s. If only I could sustain that for more than a quarter mile... ;-)
- Walked a half-mile to cool down.
Wednesday Jun 7, 2017 #
Run / Hike 41:07 [3] 2.17 mi (18:57 / mi)
slept:6.0 weight:114.9lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk at dusk -- lots of mosquito bites. :-P
Strength / Stretching 12:00 [3]
Abs / core / arms.
Tuesday Jun 6, 2017 #
Run / Hike tempo (Summer Training 2017) 59:40 [3] 5.04 mi (11:50 / mi)
slept:5.0 weight:115lbs shoes: Brooks Adrenaline (2016)
First day of Summer Training 2017. I missed the group workout (due to the RMOC mapping meeting), but I had enough daylight left to do it on my own.
- Jogged one mile to warm up.
- Mile repeats x 3 (9:43, 9:38, 9:23).
- Walked home.
Monday Jun 5, 2017 #
Strength / Stretching 1:00:00 [3]
slept:6.0 weight:114.5lbs
Yoga at the rec center.
Administration 2:00:00 [0]
- Posted meet details for Observatory.
- Follow-ups for CSOL meet #4.
- Posted event photos to RMOC's Facebook page.
- Sent out RMOC email update w/ member news, etc.
Sunday Jun 4, 2017 #
Orienteering race (Red course) 1:54:10 [3] 5.3 mi (21:32 / mi) +1106ft 17:59 / mi
slept:8.0 weight:115.2lbs shoes: Salomon Speedcross (2014)
For the first time ever, I did OK in the Buena Vista rocks -- but that's likely because I was moving so slowly (tired legs from last night's race and a general feeling of being out of gas, probably from not being able to eat much over the past few days -- I'm at a ~20-year low of 115#).
The splits graph shows that I was ahead of Sharon for controls #1 through #15, but then I blew it with a dumb error on the last control, #16, and she edged me out by a few minutes on that leg. Sigh...
* Update with tracks: My route to #1 could have been more precise. And sheesh -- WTF happened on my way to #12? Note to self about compass bearings... (#16 was due to brain-fog / exhaustion.) :-P
Administration 2:30:00 [0]
Buena Vista two-day meet follow-up:
- Data entry for annual waivers.
- Data entry & email confirmations for memberships.
- Generated overall results & splits; uploaded to database & Attackpoint.
- Confirmed volunteer list & entered into database.
Also, miscellaneous email follow-ups.
Saturday Jun 3, 2017 #
Orienteering race (Long Night-O course) 1:22:42 [3] 4.58 mi (18:03 / mi) +696ft 15:47 / mi
slept:4.0 shoes: Salomon Speedcross (2014)
Buena Vista Night-O
I'm not sure how I pulled it off, but I finished ahead of John (by just two seconds, whereas I'm usually 10+ minutes behind him), and also ahead of Sharon and a few other usual competitors.
Also, after the race, I survived sleeping in a tent -- which seemed very entertaining to lots of people (I apparently have a reputation as someone who hates camping). ;-)
* Update with tracks: I didn't realize I had drifted so far off the line on my way to #5; luckily, the reentrant caught me. I drifted way too far off my bearing and lost track of the reentrants on my way to #11. #14 didn't have a reflector, or I bet I would have spotted it from a long ways away (open forest in that area).
Friday Jun 2, 2017 #
Run / Hike 31:49 [3] 2.01 mi (15:50 / mi)
shoes: Brooks Adrenaline (2016)
A quick two-mile walk around the arboretum.
Thursday Jun 1, 2017 #
Run / Hike (Spring Training 2017) 48:56 [3] 3.93 mi (12:27 / mi)
shoes: Brooks Adrenaline (2016)
- Walked & jogged 1.25 miles to warm up.
- Ten rounds of 60 seconds effort / 60 seconds walking recovery.
- Walked & jogged home.
Strength / Stretching 15:00 [3]
shoes: Brooks Adrenaline (2016)
Five rounds of the three-minute Tabata workout --
- knee push-ups
- crunches w/ 5# mini medicine ball
- 35# press
- sit-ups w/ 5# mini medicine ball
- "hyper" flutter kick
Administration 2:45:00 [0]
slept:7.0 weight:119.5lbs
- Email follow-ups, mainly related to final CSOL event.
- Prep work for this weekend's two-day meet. This took longer than usual, since there are two separate events (Night & Day) -- OE2010 import files, start cards, etc.