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Training Log Archive: bbrooke

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Strength / Stretching10 10:05:00
  Orienteering3 4:25:17 11.97(22:10) 19.26(13:46)
  Run / Hike1 34:35 3.1(11:09) 4.99(6:56)
  Total14 15:04:52 15.07 24.25
averages - sleep:6.8 weight:121.3lbs

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Saturday Oct 31, 2009 #

Run / Hike hills 34:35 [3] 3.1 mi (11:09 / mi)
slept:10.0 shoes: Saucony Grid Omni TR


Went for a run for the first time in weeks, in Troy's hilly neighborhood. It felt difficult...

Thursday Oct 29, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:123lbs shoes: Saucony Grid Omni TR


  • Jumprope to warm up.

  • Two sets of 10 each: back extensions, sit-ups, squats, push-ups, and pull-ups.

  • Two sets of five each @ 35#, all with snatch grip: deadlift, muscle snatch, press, overhead squat, and snatch balance.

  • 10-8-8-5-5 warming up on overhead squat (35# up to 50#).

  • 5x3 overhead squats @ 60#.

  • 2 x 1000m row, for time (4:46, 4:46).

    • Wednesday Oct 28, 2009 #

    Strength / Stretching 20:00 [2]
    slept:6.0 weight:123lbs


    Shoveling snow. The snow is supposed to continue for another 24 hours, but I figured I'd get a jump on it while it's still fluffy and light.



    C • it must be exciting to have... 2

    Tuesday Oct 27, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [2]
    slept:8.0 weight:123lbs shoes: Saucony Grid Omni TR


  • Jump-rope, stretching & warm-up.

  • 10-8-8-5-5 push press -- warm-up with increasing weight (20# to 65#).

  • 5 x 3 push press @ 65#.

  • 8 x 30-yard sled pulls with increasing weight -- got up to 185#.

    • Friday Oct 23, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [3]
    slept:8.0 weight:123lbs shoes: Saucony Grid Omni TR


  • Warm up stuff.

  • Low back squat -- 10 @35#, 10 @55#, 8 @55#, 8@70#, 8 @80#. Then, 5x5 @ 80#.

  • For time: 100 overhead squats (35#). 7:15.

    • Thursday Oct 22, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [2]
    slept:6.0 weight:120lbs shoes: Saucony Grid Omni TR


    Not a typical workout, just technique work with clean and snatch movements.

  • Hang power clean -- ~14x2 reps @ 75#.
  • 3x3 snatch and snatch balance (bar only -- 35#).

    • Wednesday Oct 21, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0 weight:120lbs shoes: Saucony Grid Omni TR


  • Misc warm-up stretching.

  • 10-10-8-8-6-6 floor press with increasing weight (I got up to 55#).

  • Five sets of: 55# floor press x 5 / 35# barbell sit-ups x 12.

  • For time: 8-6-4-2 of three-point jumps / 20# Turkish get-ups. 11:15.

    • Saturday Oct 17, 2009 #

    Orienteering race (Red) 1:57:10 [3] 6.6 mi (17:45 / mi)
    slept:6.0 weight:120lbs


    Red course at Chatfield State Park (South). Plamen sure does an excellent job mapping and course setting...

    I lost track of how many times I crossed the river. Luckily it was a really nice, warm day. Doing this course the weekend prior would have been miserable.

    I had some errors, but nothing awful (except for turning off the trail way too late -- twice -- on my way to #13). I was moving slowly overall, but I got motivated at around #7 to stay ahead of a team of two Army ROTC guys who were nearby.

    Results



    Wednesday Oct 14, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0 weight:120lbs shoes: Saucony Grid Omni TR


  • Jump rope & stretching to warm up.

  • Two rounds, 60 seconds at each station: jumping chest-to-bar pull-ups / modified ring dips / sledgehammer / 35# kettlebell swing / medicine ball sit-ups.

  • For time, seven rounds of: box jumps x 12 / push-ups (modified) x 12 / 10# ball-slams x 12. 11:30.

    • Tuesday Oct 13, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:7.0 weight:120lbs shoes: Saucony Grid Omni TR


    CrossFit Olympic Lifting class:

  • Lots of reps of hang power snatch at low weight (35#, 40#, 45#).

  • Four rounds: back squat x 4 (90#) / shrug x 4 (65#).

    • Monday Oct 12, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:7.0 shoes: Saucony ProGrid Guide TR


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

  • 3 rounds:

    - 10 "good mornings" (45#)
    - 10 back squats (45#)
    - 10 medicine ball cleans (10#)

  • 1-2-3-4-5-6-7-8-9 reps of thrusters (50#) on 60-second interval.

  • Pull-ups for max reps -- 22 (with blue band).

    • C • GoLite 3

    Saturday Oct 10, 2009 #

    Orienteering 1:30:00 [3] 2.5 mi (36:00 / mi)
    slept:4.0


    Carrying in gear and putting out controls for REI / North Face demo event. It was fun...but freezing.

    Wednesday Oct 7, 2009 #

    Note


    Up 'til 3am getting maps and participant packets ready for REI / North Face demo on Thursday...

    Tuesday Oct 6, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [3]


    CrossFit class.

    Squats, lunges, jump-squats and jump-lunges.

    A bunch of barbell rows.

    AMRAP in 8 minutes of 10 barbell situps / 15 "good mornings" w/ bar. I completed 5.5 rounds.

    Sunday Oct 4, 2009 #

    Orienteering race (Red course) 58:07 [3] 2.87 mi (20:15 / mi)
    slept:4.0 shoes: Saucony ProGrid Guide TR


    I was the meet director and manned the registration table the whole time, so I got a really late start (about 45 minutes after the start window closed). I cut the course short so the control picker-uppers wouldn't have to wait for me.

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