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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bbrooke

In the 31 days ending Jul 31, 2010:

activity # timemileskm+ft
  Strength / Stretching8 7:16:30
  Orienteering6 6:42:55 23.91(16:51) 38.48(10:28) 2848
  Run / Hike5 4:43:09 20.03 32.24 2060
  Total18 18:42:34 43.94 70.71 4908
averages - sleep:6.9 weight:125.2lbs

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Wednesday Jul 28, 2010 #

Strength / Stretching (CrossFit) 1:05:00 [3]
slept:7.0 weight:126lbs shoes: Adidas Supernova Sequence 2

  • Jump-rope, stretching, squats, lunges, sit-ups x 15, good mornings x 20, and push-ups x 5 to warm up.

  • Technique work on press, push-press, and push-jerk.

  • Warm-up w/ 35# bar -- two rounds of 3 reps each on press, push-press, and push-jerk.

  • As many rounds as possible in 15 minutes: push-jerk x 5 / box jump x 7. Women's prescribed weight was 95#, but I used 60#; prescribed box height was 24" but I used 20". It was still PLENTY challenging. :-P Completed 11 rounds.
C • box jump 4

Tuesday Jul 27, 2010 #

Strength / Stretching (CrossFit) 50:00 [3]
slept:7.0 weight:126lbs shoes: Saucony Grid Omni TR


- Jump-rope, rowing, squats, lunges, and miscellaneous drills to warm up.
- PVC drills and barbell complex to warm up.
- Squat clean, 7 x 3, working up to 3-rep max: 55# - 55# - 65# - 65# - 75# - 85# - 80# - 80#

Sunday Jul 25, 2010 #

Run / Hike 56:21 [3] 4.6 mi (12:15 / mi) +410ft 11:18 / mi
slept:10.0 shoes: Adidas Supernova Sequence 2


Easy jog at Hidden Mesa, starting from the Franktown side. I made it up the steep hill, but had to walk a bit at the top. I also walked the last half-mile -- partly to get out of the way of some equestrians, and partly because I felt like walking.

Saturday Jul 24, 2010 #

Note
slept:8.0


Another rest day -- had an extravagant brunch and then did touristy things around Denver with my cousin and his wife.

Thursday Jul 22, 2010 #

Note
slept:8.0


"Rest day" -- back at work.

Wednesday Jul 21, 2010 #

Orienteering race (Green course) 1:58:52 [3] 5.85 mi (20:19 / mi) +1017ft 17:27 / mi
slept:6.0 shoes: Inov-8 Oroc 340


I blew #3 and had a poor route choice to #10 (I went into it directly through a ridiculously steep, mossy, thick reentrant, rather than taking the easy way around up and over the open rocks...). I strayed too far southeast on my way to #11, but luckily I saw Gøril leaving the control right as I was about to panic... I had dumb time-waster bobbles at #12 and #13 due to brain-deadedness and poor map-reading. Lastly, I accidentally skipped #15; luckily 15 and 16 were pretty close together so it was easy to go back for it.

Exhausting but fun!




US Ultra-long Championships Green - Splits

Tuesday Jul 20, 2010 #

Orienteering race (Green course) 1:09:50 [3] 3.45 mi (20:15 / mi)
slept:6.0 shoes: Inov-8 Oroc 340


Fourth leg of the Relay on one of the RMOC teams.

I got really turned around on my way to #2, and I made a parallel error on my way to #8 (went up the wrong reentrant). Otherwise, I was just moving as slowly as usual... Also, in looking at my tracks, taking the lazy route along the fence to #3 was not ideal: from #2, I should have just gone east up the reentrant and then followed the trail; that would have been more direct.

I can't get the GPS tracks for this activity out of my ForeRunner, for some reason. Argh! Figured it out! GPS tracks:




US Relay Championships Leg 4 (Green) - Splits

Monday Jul 19, 2010 #

10 AM

Orienteering race (Sprint) 26:42 [3] 1.8 mi (14:50 / mi)
slept:8.0 shoes: Inov-8 Oroc 340

Sprint at 'The Nature Place' near Florissant (new map).

GPS Tracks:



10 PM

Orienteering race (Night-O) 13:05 [3] 3.7 mi (3:32 / mi) +617ft 3:03 / mi
shoes: Inov-8 Oroc 340


Night-O at Manitou Lake. Fun! Some small mistakes, but overall I felt good about it. I think I was the only person in F35+, so I migt be the US Champion by default...

GPS Tracks:




High Altitude Advanced Sprint - Splits

US Night Championships Green - Splits

Sunday Jul 18, 2010 #

Orienteering race (Green course) 1:16:56 [3] 4.17 mi (18:27 / mi) +614ft 16:12 / mi
slept:5.0 shoes: Inov-8 Oroc 340


Western States Championships Day 2.

Well, I managed to find #1 pretty quickly this time, but then I blew #2. Also had a brain lapse at #5 when I thought I was looking for a reentrant rather than a spur (but I was off my line, anyway). Had to detour to get away from other runners when I started having serious stomach issues on my way to #7...

GPS Tracks:




Western States Day 2 Green - Splits

Saturday Jul 17, 2010 #

Event: Rocky Mountain Orienteering Festival
 

Orienteering race (Green course) 1:37:30 [3] 4.94 mi (19:44 / mi) +600ft 17:42 / mi
slept:6.0 weight:124lbs shoes: Inov-8 Oroc 340


Western States Championships Day 1.

I was totally confused about where I was in the vicinity of #1; the reentrant east of the control was somewhat thick and overgrown, so I mistook it for the marsh north of the control. I had to relocate by going back to the Start... That was a first. Ugh. 20 minutes to find #1.

My only other big error was at #5 -- I veered off my bearing and followed Doug down the wrong reentrant. DOH! Ioana and Carol beat me by about 20 minutes and 16 minutes, respectively....

GPS Tracks:




Western States Day 1 Green - Splits

Wednesday Jul 14, 2010 #

Run / Hike hills (CrossFit) 50:00 [2]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2

  • Two rounds to warm up: jog 500m / row 500m.

  • Two rounds: sprint uphill at 65%, 75%, 85% and 100%.

  • Foam roller & stretching.

Tuesday Jul 13, 2010 #

Strength / Stretching (CrossFit) 1:20:00 [3]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2

  • Jump-rope, stretching & 10# medicine ball throws to warm up.

  • Miscellaneous squat & snatch drills to warm up and work on technique.

  • For 14 minutes: snatch-balance x 2 on one-minute intervals at about 90% of one-rep max weight (I used 60#).

  • Extra credit: three rounds of abmat sit-ups x 50 / jog 500m.

  • Kipping pull-ups x 10.

Monday Jul 12, 2010 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:126lbs shoes: Adidas Supernova Sequence 2

  • Jump-rope, 800m jog, stretching, and squats to warm up.

  • 3 x 5 press @ 50# (~80% of max)
    3 x 3 push-press @ 55# (~85% of max)
    3 x 1 push-jerk @ 70# (~90% of max)

  • For time:
    - 500m row
    - burpees x 30
    - push-jerk x 15 @ 55# (~65% of max)
    7:10

  • Kipping pull-ups x 10

Saturday Jul 10, 2010 #

Run / Hike 1:00:08 [3] 5.06 mi (11:53 / mi) +942ft 10:06 / mi
slept:8.0 shoes: Adidas Supernova Sequence 2


Out-and-back jog at Hidden Mesa, starting from the Franktown / Parker side. Made it up the steep section again without walking at the top.

I'm INCREDIBLY sore from Thursday's deadlift / box jump workout...and this jog didn't help the way I thought it would.

Thursday Jul 8, 2010 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2

  • Jumprope, 500m jog, stretching and miscellaneous drills to warm up.

  • Deadlift warm-up.

  • For time -- five rounds: 20" box jump x 30 / 105# deadlift x 15. 19:45. (Actual prescribed weight for women was 125#.)

Tuesday Jul 6, 2010 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2

  • Jogging to warm up.

  • For time -- three rounds:
    - 60-second L-hang
    - 30 good-mornings w/ 25# plate
    - 60 abmat sit-ups
    - 30 sprawls
    21:55

  • Jogged ~3/4 mile to fill up the remaining time...

Monday Jul 5, 2010 #

Run / Hike 1:20:37 [3] 7.03 mi (11:28 / mi) +709ft 10:28 / mi
slept:8.0 shoes: Adidas Supernova Sequence 2


Jog @ Hidden Mesa. I got my usual "alpine start", but luckily it was much cooler today. I made it up the super-steep section to the top of the mesa without walking (yay!), but then I walked for about a tenth of a mile to recover. Also walked for about another tenth of a mile after mile #4. I started to really wish I had water at about mile #3...

Saturday Jul 3, 2010 #

Run / Hike 36:03 [3] 3.34 mi (10:48 / mi)
slept:8.0 weight:125lbs


Jog @ Davidson Mesa. Heading out at 2:00 pm when it was 92° probably wasn't the best idea. I wanted to do at least four miles, but I felt head-achey and nauseous -- probably dehydrated.

Strength / Stretching 1:30 [3]


10 push-ups after each mile, for a total of 30.

Thursday Jul 1, 2010 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:125lbs shoes: Saucony Grid Omni TR

  • 40-30-20-10-20-30-40 jump-rope singles and stretching to warm up.

  • Some light (15#) kettlebell exercises to warm up.

  • Five sets: 15-second parallel bar hold with extra-slow lowering / assisted dips.

  • Three sets: ring rows x 10.

  • For time (in lieu of the muscle-up workout): 10-9-8-7-6-5-4-3-2-1 reps of (assisted) ring dips and knees-to-ankles. 13:00.

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