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Training Log Archive: bbrooke

In the 31 days ending Jan 31, 2009:

activity # timemileskm+ft
  Strength / Stretching5 5:11:38 7.7(40:28) 12.39(25:09)
  Rock Climbing3 3:15:00
  Soccer3 1:38:00
  Orienteering1 1:30:09 3.9(23:07) 6.28(14:22) 892
  Cycling1 1:29:36 15.39(5:49) 24.77(3:37)
  Run / Hike2 1:18:33 7.02(11:11) 11.3(6:57)
  Total14 14:22:56 34.01 54.73 892
averages - sleep:7.1 weight:126.2lbs

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Thursday Jan 29, 2009 #

Strength / Stretching (Strength Training Runners) 1:04:30 [3] 1.5 mi (43:00 / mi)
slept:6.0 weight:126lbs shoes: Saucony Grid Omni TR


Strength Training for Runners class:

  • Jog five laps to warm up.

  • Three sets of (high-knees / butt-kickers / grapevine / one-leg hops x 10 per leg / scissor jumps x 10 per leg / 40-40-40-40 killer plank)

  • Three sets of (box jump - depth jump - squat jump x 10 / soccer crunches x 25 / push-ups x 10)

  • Three sets of (side-to-side hurdle jumps x 10 per leg / heel walking)

  • Jog 10 laps to cool down.

    • Wednesday Jan 28, 2009 #

    Soccer intervals (indoor) 23:00 [3]
    slept:8.0 weight:128lbs


    We FINALLY got a win, 7-4, against a very solid team. This was our first win in months; we finally have a "real" goalie, and I think that made a big difference. I had one assist. On the downside, we had a full extra team of subs, so I didn't get to run as much as I would've liked.

    Tuesday Jan 27, 2009 #

    Strength / Stretching (Strength Training Runners) 1:02:00 [3] 1.5 mi (41:20 / mi)
    slept:8.0 weight:128lbs shoes: Saucony Grid Omni TR


    Strength Training for Runners class:

  • Jog three laps to warm up.

  • Three sets of (90-second plank / high-knees / butt-kickers / bounding / high-skips / one-leg hops x 10 per leg)

  • Three sets of (tuck jumps x 10 / scissor jumps x 10 per leg / lateral jumps x 12 per leg / 25 reverse crunches / 10 push-ups)

  • Three sets of (one-leg lateral jumps x 20 / crunches x 25)

  • Jog 12 laps to cool down.

    • Sunday Jan 25, 2009 #

    Run / Hike hills 33:37 [3] 3.0 mi (11:12 / mi)
    slept:8.0 shoes: Saucony Grid Omni TR


    Troy, Coco, and I jogged an out-and-back through his neighborhood. It was cold but pleasant.

    Saturday Jan 24, 2009 #

    Rock Climbing (indoor) 1:15:00 [3]
    slept:6.0 weight:125lbs


    Back to the climbing gym with Troy. Nine routes, but only made it halfway up the last two: 5.9, 5.10-, 5.10-, 5.10-, 5.10, 5.10, 5.9, 5.10, 5.10

    Thursday Jan 22, 2009 #

    Strength / Stretching (Strength Training Runners) 56:12 [3] 1.4 mi (40:09 / mi)
    shoes: Saucony Grid Omni TR


    Strength Training for Runners class:

  • Jog 3.5 laps to warm up.

  • Three sets of (push-ups x 20 / high-knees / butt-kickers / grapevine / scissor jumps x 10 per leg)

  • Three sets of (side-to-side hurdle jumps x 10 per leg / rocket jumps x 10 / soccer crunches x 25)

  • Three sets of (star jumps x 10 / flicks x 12 / crunches x 25)

  • One laps each of heel walking and two walking.

  • Jog 10.5 laps to cool down.

    • Wednesday Jan 21, 2009 #

    Cycling 36:02 [3] 6.78 mi (5:19 / mi)
    slept:6.0 weight:125lbs


    Bike to work -- yay! I'll detail my outfit, vmeyer-style: short-sleeve jersey and bike shorts. ;-) (Sorry, I couldn't resist -- it's just so nice here today...)

    It turns out that today is "Winter Bike to Work Day" in Boulder -- which is kind of a joke, since it hit 71° today.

    C • I'm supposed to give a 'col... 1
    C • Shorts weather! 3

    Cycling 13:09 [3] 2.16 mi (6:05 / mi)


    Out for lunch / dinner and back.

    Cycling 40:25 [3] 6.45 mi (6:16 / mi)


    Bike home.

    I ended up having to work late and missed my soccer game. Bummer. On the upside, it was still 57° at 10:00 pm!

    Monday Jan 19, 2009 #

    Rock Climbing (indoor) 1:00:00 [3]
    slept:8.0


    Back to the climbing gym with Troy. Eight routes this time, with successful completion of a few I fell on on Saturday: 5.9, 5.10-, 5.10, 5.10-, 5.10, 5.10-, 5.10, 5.9

    Saturday Jan 17, 2009 #

    Run / Hike 44:56 [3] 4.02 mi (11:11 / mi)
    slept:8.0 weight:125lbs shoes: Saucony Grid Omni TR


    Awesome weather today -- sunny and warm.

    I jogged four miles at an easy pace, with a stop for 12 modified push-ups after each of the first three miles.

    Mile splits (surprising consistency!): 10.30, 10:30, 10:31, 11:12

    C • Awesome weather 2

    Rock Climbing (indoor) 1:00:00 [3]


    Rock climbing at the gym with Troy. Had to rest a few times on the last four routes... 5.9, 5.9, 5.10-, 5.10, 5.10, 5.10-, 5.10-

    Thursday Jan 15, 2009 #

    Strength / Stretching (Strength Training Runners) 59:52 [3] 1.1 mi (54:26 / mi)
    slept:6.0 weight:126lbs shoes: Saucony Grid Omni TR


  • Jog one lap to warm up (oops...)

  • Three sets of (push-ups x 20 / high-knees / butt-kickers / fast skips / galloping)

  • Three sets of (forward squat jumps x 10 / hurdle jumps x 12 / heel-walking / bicycle crunches x 50)

  • Three sets of (scissor jumps x 10 per leg / side-to-side hurdle jumps x 20 / front-back jumps x 20)

  • Jog 10 laps to cool down.

    • Wednesday Jan 14, 2009 #

    Soccer intervals (indoor) 30:00 [3]


    Indoor soccer...

    Tuesday Jan 13, 2009 #

    Strength / Stretching (Strength Training Runners) 1:09:04 [3] 2.2 mi (31:23 / mi)
    slept:6.0 weight:128lbs shoes: Saucony Grid Omni TR


    The Strength Training for Runners class started up again today. Well, actually it started last week -- but I didn't realize that, and I was sick last week anyway...

  • Jog 12 laps to warm up.

  • 3 x (plank with 10 lifts per leg / side-plank with 10 lifts per leg / supine plank with 10 lifts per leg / high-knees / butt-kickers / prancing / hops x 10)

  • 3 x (squats x 20 / lunges x 10 per leg / skate-jumps x 7 per leg / push-ups x 15 / reverse crunches x 25)

  • 2 x (one-leg forward lunge jumps x 12 / heel-walking)

  • Jog 10 laps to cool down.

    So happy to not be sick anymore!!!

    • C • Go out and take advantage o... 2

    Saturday Jan 10, 2009 #

    Orienteering race (Snowshoe-O) 1:30:09 [3] 3.9 mi (23:07 / mi) +892ft 19:00 / mi
    slept:7.0 weight:126lbs


    I'm finally feeling human again -- except for the dry, hacking cough...

    The Ski and Snowshoe courses were the same, and I thought the 10 km Long course would be too much. So I did the Medium course. The wind was howling at the Start but it wasn't too awful once I got into the trees. It was fun.

    I didn't get lost or do any wandering. I only had to backtrack once, when I realized one of my sunglass lenses had popped out about 100 m behind me ("why do things look funny all of a sudden?"). I must have looked pretty silly to the people who passed me, with one eye showing.

    GPS Tracks:

    GPS Tracks.

    Thursday Jan 8, 2009 #

    Soccer intervals (indoor) 45:00 [3]
    slept:8.0 weight:126lbs


    We were one player short of a full team, and we lost by a double-digit margin. Ouch.

    On the bright side, this was my first exercise in about two weeks, and I didn't cough at all during the game. The hacking commenced once the game was over.

    Sunday Jan 4, 2009 #

    Note
    slept:8.0 weight:126lbs (sick)


    Still sick, but a lot less miserable.

    Friday Jan 2, 2009 #

    Note
    slept:6.0 weight:126lbs (sick)


    Still sick & miserable. Blah.

    Thursday Jan 1, 2009 #

    Note
    (sick)


    Goals for 2009:

  • More reading / less TV, less Facebook & less mindless surfing
  • More regular sleep schedule / fewer insomnia-inducing choices
  • More cooking / less eating out
  • More training (biking to work, running, strength) / less flaking out

  • Paint and hardwood floors in the house (something I've been stalling on for four years...)
  • Install soundproofing material (egg-crate foam) in basement alcove, as flute-practicing area

    • C • I worked on a guys home rec... 5

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