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Training Log Archive: bbrooke

In the 31 days ending Jul 31, 2009:

activity # timemileskm+ft
  Strength / Stretching10 8:55:00 401.31 645.85
  Run / Hike7 6:20:12 32.0(11:53) 51.5(7:23) 1065
  Orienteering1 5:41:00 10.17(33:32) 16.37(20:50) 2480
  Rock Climbing2 3:00:00 1.0 1.61
  Cycling1 1:43:42 17.48(5:56) 28.13(3:41)
  Total19 25:39:54 461.96 743.45 3545
averages - sleep:7.2 weight:125.1lbs

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Friday Jul 31, 2009 #

Strength / Stretching (CrossFit) 30:00 [3] 1.0 mi (30:00 / mi)
slept:8.0 weight:123lbs shoes: Saucony Grid Omni TR


Competition at "Battle Ready CrossFit" in Greeley, CO.

  • Jog a quarter-mile + dynamic stretching to warm up.

  • Workout #1: as many squats as possible in 60 seconds (54), 10 seconds rest, then as many jumping pull-ups as possible in 60 seconds (24). One guy did 72 squats and 51 (real) pull-ups. HOLY COW!

  • Workout #2:

    - in five minutes, quarter-mile trail run and as many sit-ups as possible (82). One minute rest.

    - in five minutes, quarter-mile trail run and as many 10# wall-balls as possible (25). One minute rest.

    - in five minutes, quarter-mile trail run and as many burpees as possible (32).

    This was FUN!

    • C • "real" pullups 3
    C • You are 1

    Wednesday Jul 29, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 intensity: (30:00 @3) + (30:00 @4)
    slept:6.0 weight:123lbs shoes: Saucony Grid Omni TR


    CrossFit Class:

  • Warm up with front squats -- 20# x 15, 20# x 15, 35# x 8, 45# x 8.

  • 2 x for max reps at 75#. I got 10 reps then 12 reps. Should have tried for more, since I stopped before the "complete failure" feeling.

  • As many rounds as possible in 15 minutes of:

    - 7 sumo deadlift high pull 65# (I used 60#).
    - 9 burpees
    - 11 box jumps 20″

    I completed 6-1/3 rounds. I was happy with my effort, but then I sorta wished I had done the full prescribed weight on the sumo deadlift thingies.

    • Tuesday Jul 28, 2009 #

    Run / Hike tempo (Summer Training) 55:20 [3] 5.05 mi (10:57 / mi)
    slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    Jog one mile to warm up. Then, three sets of 8 minutes at 5km "race pace" / 3 minutes walking recovery. Avg paces were 8:05 (slight downhill), 9:16 (slight uphill), 8:22 (flat). Jog one mile to cool down.

    Monday Jul 27, 2009 #

    Run / Hike tempo (CrossFit) 27:07 [3] 3.0 mi (9:02 / mi)
    slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    Today's CrossFit assignment was...a three-mile run. It was hilly, but I tried hard to beat a few people. I started off at the back of the pack on the initial downhill, then I picked off four people on the uphills in the last mile. (Although, most of these people don't run much.)

    Strength / Stretching (CrossFit) 20:00 [3]
    shoes: Saucony ProGrid Guide TR


    Stretching, planks and other core stuff.

    Thursday Jul 23, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [2]
    slept:6.0 weight:128lbs shoes: Saucony Grid Omni TR


    My running group isn't meeting this week, and I haven't run a single time on my own. Oops...

    CrossFit class:

  • Jump-rope, 500m jog, and dynamic stretching to warm up.

  • Two rounds of Burgener movements w/ PVC, and then two rounds w/ 20# bar.

  • Technique work on "snatch balance", with increasing weight, in sets of three. (I focused on technique more so than maxing out the weight.) Multiple rounds at 34#, 40#, and 50#.

  • For time: 100 pushups. "If you break the pushups (drop to a knee, elbow, or stop at the bottom), do 10 back squats with a bar loaded to 75% bodyweight. Return to pushups and follow that pattern till they are completed." I did the first 25 as real pushups, and then the remaining 75 as girlie pushups in sets of 35, 15, and 25. 3x10 back squats @ 60#. (No, I don't weigh 80#, but 60# seemed do-able.) 9:00.

    • Tuesday Jul 21, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [2]
    slept:8.0 weight:127lbs


    Olympic Lifting class.

  • Jumprope, stretching, and Burgener movements to warm up.

  • 30 overhead squats with PVC. Lots of practice of the squat-snatch movement with just a 20# bar, then 40#.

  • 10 sets of 50# squat-snatches x 3, on a 60-second interval.

    I was hesitant to go to this class, but there turned out to be more women than men (4:3). That's probably a fluke, though.

    • Monday Jul 20, 2009 #

    Strength / Stretching (CrossFit) 1:05:00 [3]
    slept:6.0 shoes: Saucony Grid Omni TR


    CrossFit class:

  • I missed the warm-up stretches...

  • 10 squats, 10 push-ups, and 10 mountain climbers.

  • Jog 400 m, sled-push with 45#, sled-pull with 90#.

  • Squat cleans, 5-5-3-3-3-1-1-1-1-1. Max weight on the single reps was 85#.

  • "Annie" workout, for time: 50-40-30-20-10 of double unders and sit-ups. I suck at double-unders, so my time was super-slow compared to the others (17:45).

    • Sunday Jul 19, 2009 #

    Rock Climbing (outdoor) 2:00:00 [1]
    slept:8.0


    Troy and I did a "very easy" (5.5) two-pitch climb at Parachute Rock. It didn't feel "very easy" to me...

    Friday Jul 17, 2009 #

    Strength / Stretching (CrossFit) 1:05:00 [3] 400.0 mi (10 / mi)
    slept:8.0 weight:125lbs shoes: Saucony Grid Omni TR


  • Jump rope, dynamic stretching, and 400m jog to warm up.

  • Two rounds of push-ups, sit-ups, pull-ups (assisted), back extensions and squats -- 10 each.

  • Main workout:

    - 10# wall-balls x 30
    - 24" box jumps x 30
    - row 300m
    - 35# kettlebell swings x 30
    - 15# dumbell push-press x 30 (women's prescribed weight was 25#)
    - 105# deadlift x 30 (women's prescribed weight was 135#)

    Oof. We did this in teams of four, so there was a brief rest while waiting for everyone to finish so we could rotate to the next station. I suck at the wall-balls.

    • Thursday Jul 16, 2009 #

    Run / Hike intervals (Summer Training) 54:48 [3] 4.0 mi (13:42 / mi)
    slept:8.0 weight:125lbs shoes: Saucony ProGrid Guide TR


    At the track:

  • Jog three laps to warm up.

  • Ten sets of 200m as fast as possible + 200m walk or jog to recover. Times were as follows (don't laugh at me, fast people...!):

    46, 48, 48, 53, 52, 51, 54, 51, 54, 52

  • Jog three laps to cool down.

    • Wednesday Jul 15, 2009 #

    Strength / Stretching (CrossFit) 30:00 [3] 0.5 km (1:00:00 / km)
    slept:8.0 weight:125lbs shoes: Saucony Grid Omni TR


  • Dynamic stretching and 500m jog to warm up.

  • Deadlift 3 x 5 with increasing weight, to warm up.

  • For time (x21, x15 x9):

    - Deadlift 105#
    - Side-hurdle burpees
    - Sit-ups

    9:51

    • Tuesday Jul 14, 2009 #

    Run / Hike tempo (Summer Training) 1:12:39 [3] 5.25 mi (13:50 / mi)
    slept:6.0 weight:127lbs shoes: Saucony ProGrid Guide TR


  • Jog ~one mile to warm up. It was so hot I was pretty convinced my mile repeats wouldn't be any faster than my warm-up...and I was more or less correct about that.

  • Mile repeats x 3, with a short, walking rest in between each one. 8:55 (1:49), 9:50 (1:58), 9:46 (2:35).

  • Jog ~one mile to cool down.

    A shade tree or some clouds would have been so nice...!

    • Monday Jul 13, 2009 #

    Note
    slept:8.0


    I had an awful, AWFUL lunch today, so I wasn't up for running or CrossFit after work...

    Sunday Jul 12, 2009 #

    Note
    slept:10.0


    Troy and I ventured out to Parachute Rock again to go climbing, and it started pouring rain (and lightning) right as we drove up.

    Saturday Jul 11, 2009 #

    Orienteering race (Six-Hour Score-O) 5:41:00 [3] 10.17 mi (33:32 / mi) +2480ft 27:14 / mi
    slept:5.0 shoes: Saucony ProGrid Guide TR


    Six-Hour Score-O at Saylor Park, designed by Neal Barlow. There were two 11x17 maps (1:10K). I only used the southern map. Sharon Crawford was the overall winner, beating some very competitive orienteers and adventure racers.

  • Highlights:

    - I was able to complete most of the loop I designed, and I planned it such that I had the option to pick up a few controls on my way in, if time allowed.

    - I didn't go over the time limit.

  • Lowlights:

    - I wasted some time looking for my second control, #16, but it turned out the flagging was missing.

    - I walked in a ridiculous gigantic circle trying to find my fourth control, #14. I think I made a 90-degree error where two reentrants converged -- I crossed the wrong one. I was more lost and disoriented than I can remember being in a long time (oh, except for #10 at Observatory a couple weeks ago). When I finally relocated (at the sofa someone had dumped in the woods), I was not at all where I thought I was. But that sofa was a handy feature to relocate myself.

    Otherwise, I just moved slowly. Stopped to take pictures. Stopped to eat a snack. Stopped for a bathroom break FIVE times (I guess I was over hydrated...).

    Route planning at the start (Doug, me, Sharon, Simon):
    Route planning at the start.

    My GPS tracks:


    Bogans in the National Forest (they weren't hurt). A group of six orienteers helped them flip their truck over. Their story about a deer jumping out in the road was suspect, especially after some of us noticed tracks coming out of a side road that suggested that were probably screwing around....:
    Route planning at the start.

    • Thursday Jul 9, 2009 #

    Run / Hike hills (Summer Training) 59:54 [3] 5.04 mi (11:53 / mi) +541ft 10:47 / mi
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


  • Short jog to warm up.

  • Four laps of the Tyler Avenue Hill Loop (0.3 up / 0.7 down).

        3:12 / 6:21
        3:04 / 6:56
        3:24 / 7:02
        3:06 / 7:04

    One person in the group lives along the route, so her kids were out with a hose to spray us as we went by. NICE! And then another guy who lives nearby invited us over for Bud Lite afterward.

  • Jog / walk to cool down.

    • C • NICE for bud lite?? 4

    Tuesday Jul 7, 2009 #

    Run / Hike warm up/down (Summer Training) 10:32 [1] 1.0 mi (10:32 / mi)
    slept:7.0 weight:124lbs shoes: Saucony ProGrid Guide TR


    Jog one mile to warm up.

    Run / Hike intervals (Summer Training) 35:00 [3] 3.5 mi (10:00 / mi) +303ft 9:14 / mi
    shoes: Saucony ProGrid Guide TR


    Seven sets of: three minutes hard effort + two minutes recovery (walk / jog). There were some not-trivial hills in the mix, so my pace varied a lot:

    7:48, 9:01, 8:14, 8:41, 7:44, 8:45, 7:16

    Run / Hike warm up/down (Summer Training) 14:48 [1] 1.16 mi (12:45 / mi) +220ft 10:49 / mi
    shoes: Saucony ProGrid Guide TR


    Easy jog to cool down.

    Monday Jul 6, 2009 #

    Strength / Stretching (CrossFit) 1:10:00 [3]
    slept:9.0 weight:129lbs shoes: Saucony Grid Omni TR


    CrossFit class:

  • Jump rope, short jog, and dynamic stretching to warm up.

  • Two rounds of "the basic five".

  • Press workout, building up to max weight on the final single rep: 10-8-6-4-2-1-1-1. I maxed out at 58#.

  • Back squat workout, building up to max weight on the final single rep: 10-8-6-4-2-1-1-1. I maxed out at 115#.

    • Sunday Jul 5, 2009 #

    Rock Climbing (Outdoor) 1:00:00 [1] 1.0 mi (1:00:01 / mi)
    slept:8.0 shoes: Saucony ProGrid Guide TR


    Hiking to, from and around Parachute Rock in the South Platte area. Troy led the first pitch, and then it started to rain heavily -- so I didn't get to climb.

    Thursday Jul 2, 2009 #

    Run / Hike intervals (Summer Training) 50:04 [3] 4.0 mi (12:31 / mi)
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


    Summer Training Class, at the LMS track:

  • Jog one lap to warm up.

  • Four laps of "ins and outs" -- sprinting on the straight-aways and super-slow jogging on the corners. Rested for a few minutes and then did another four laps of the same.

  • Jog five laps to cool down.

    Thank goodness this workout was relatively short and not too brutal. Glad to have a four-day weekend coming up.

    • Wednesday Jul 1, 2009 #

    Cycling (Bike to Work) 34:18 [3] 6.36 mi (5:24 / mi)
    slept:8.0 weight:127lbs


    Bike to work -- with additional backpack poundage due to laptop and extra shoes / clothes for CrossFit.

    Cycling 20:46 [3] 3.12 mi (6:39 / mi)


    Out for lunch and back... Lunch was very unsatisfying -- yuck. But options are limited within biking distance of the office. Incentive to pack a lunch, I guess -- although there's no way I would've been able to fit a lunch in my pack today.

    Cycling (Bike to Work) 48:38 [3] 8.0 mi (6:05 / mi)


    Bike to the gym, and then home. Several misty sidewalk sprinklers -- nice!

    Strength / Stretching (CrossFit) 1:00:00 [3]
    shoes: Saucony ProGrid Guide TR


    CrossFit class:

  • Jog 400m and dynamic stretching to warm up.

  • Bench press warm-up: 10-8-8 (20# - 35# - 35#)

  • Bench press, working up to max weight: 5-5-5-5-5. I used 55# on all of them, since I could only do ~3 reps when I tried to go up to 60#.

  • As many rounds as possible in 12 minutes: 6 overhead medicine ball throws (6#) / 6 burpee-long jumps. I completed seven rounds.

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