Training Log Archive: bbrookeIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Note
The Corn Maze was a blast! There was talk of having a corn maze series next year (since there are several around here), and a night event.
Doug rounding a corner as he exits one of the maze loops:
Doug rounding a corner as he exits one of the maze loops:
Saturday Oct 30, 2010 #
Run / Hike 46:38 [3] 4.12 mi (11:19 / mi) +630ft 9:53 / mi
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
Jog at Marshall Mesa / Cowdrey Draw. Discovered a new trail connector into Superior -- Singletree Trail.
Friday Oct 29, 2010 #
4 PM
Orienteering (Corn Maze) 1:12:58 [3] 2.87 mi (25:25 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
I pre-ran the Corn Maze course we'll be using on Sunday. Fun! Two controls are missing punches, and one control has a punch but no ID number. Those issues obviously aren't deal-breakers, but I'm glad I know to warn people ahead of time.
6 PM
Strength / Stretching (CrossFit) 1:00:00 [3]
shoes: Adidas Supernova Sequence 2
- Various "POSE" running drills that I'm not sure I'm into...
- Dumbbell squat snatch warm-up.
- Two rounds: run 800m + as many rounds as possible in five minutes of dumbbell squat snatch x 10 / abmat sit-ups (not anchored) x 10. Women's prescribed weight was 25#, but I used 15#. I completed five rounds + 10 reps of the squat snatch.
- Push-ups: 3 x 10 (using red bands).
- Kipping pull-ups x 10.
Thursday Oct 28, 2010 #
12 PM
Strength / Stretching (CrossFit Strength) 30:00 [2]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Jumping jacks, push-ups, and dynamic stretching to warm up.
- Deadlift -- warm-up and then 5-5-5 at 40-50-60% of one-rep max (assumed to be 155). 35# x 10 / 65# x 10 / 85# x 5 / 105# x 5 / 115# x 5.
- Floor press -- warm-up and then 5-5-5 at 40-50-60% of one-rep max (assumed to be 65). 20# x 10 / 35# x 8 / 45# x 5 / 55# x 5 / 60# x 5.
- I skipped the other stuff (sled pushes and abs), so I could go run instead.
1 PM
Run / Hike 37:16 [2] 2.94 mi (12:41 / mi) +272ft 11:39 / mi
shoes: Adidas Supernova Sequence 2
An easy jog with a girl from the gym. (She's not a regular runner, so this was a very slow pace... Oh, and we also had to wait quite a while at two lights to cross the highway.)
Tuesday Oct 26, 2010 #
Strength / Stretching (CrossFit Strength) 45:00 [2]
- Warm-up: 1000m row and dynamic stretching.
- It was a pleasant surprise to find that this is an "off week" in the four-week cycle. The back squat workout was 5-5-5 at 40-50-60% of one-rep max (assumed to be 110#). 45# x 10 / 55# x 5 / 65# x 5 / 75# x 5.
- 3 x 12 GHD sit-ups.
- 3 x 12 back extensions.
- Heavy sled push x 6 (added 45# on the first two; added 70# on the last four).
- Lots of painful manipulation of my calves using a small, hard ball.
Monday Oct 25, 2010 #
Note
Oof -- maybe diving right in with 30 minutes of jumpr-rope was a bit much; my calves feel like knots of pain...
Sunday Oct 24, 2010 #
Run / Hike (CrossFit) 30:00 [2]
slept:10.0 shoes: Adidas Supernova Sequence 2
I worked on double-unders for about a half-hour. Incredibly frustrating. The most I can do is 10 (and I was only able to do that one time), in a pattern of single-double-single-double-etc.
Saturday Oct 23, 2010 #
Event: RMOC Chatfield State Park
Orienteering race (Red course) 1:39:47 [3] 6.71 mi (14:52 / mi) +240ft 14:23 / mi
slept:8.0 shoes: Inov-8 Oroc 340
Red course at Chatfield State Park South. Except for heading for #11 instead of #1 when I left the start, I did much better than at the recent Kelly Dahl meet -- although this isn't the most challenging area (it's pretty open). I probably should have taken the straight trail from #3 to #4, instead of the squiggly trail (and then I overshot the control by a bit). I chose to take the trails the long way from #5 to #6, rather than fighting through all the thick brush along the river. I wanted to be on the trail right along the west bank of the river, but I left #5 at the wrong angle.
This was our last "real" meet of the year, and we had a really good turn-out.
Results
Thursday Oct 21, 2010 #
12 PM
Strength / Stretching (CrossFit Strength) 45:00 [2]
slept:6.0 weight:129lbs shoes: Adidas Supernova Sequence 2
I was late so I missed the group warm-up stuff...
65# x 8
85# x 6
---------------
105# x 5
120# x 3
140# x 5
35# x 10
---------------
50# x 5
55# x 3
60# x 5
1 PM
Run / Hike 36:00 [3] 3.0 mi (12:00 / mi)
shoes: Adidas Supernova Sequence 2
Three-mile jog from the gym, with another woman from the class.
Wednesday Oct 20, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3] 0.8 km (1:15:00 / km)
slept:7.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm-up: 800m jog, dynamic stretching, hand stands, and negative pull-ups.
- Warm up on push-press and deadlift.
- As many reps as possible in 20 minutes: 65# push-press x 15 / 20" box jumps x 15 / 65# straight-leg deadlift x 15. I completed 7 rounds using 35# on the push-press and 55# on the deadlift. I probably should have bumped up a few pounds on each.
Tuesday Oct 19, 2010 #
12 PM
Strength / Stretching (CrossFit Strength) 1:10:00 [2]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Lunge steps, dynamic stretching, miscellaneous planks, squats x 15, and jumping jacks x 30 to warm up.
- Back squat warm-up: squat position x 30 seconds, 45# x 8, 65# x 5.
- Back squat work-out: 75% x 5, 85% x 3, 95% x 1+. I used 75#, 85# and 95#; did 5 reps on the last set.
- Three rounds: GHD sit-ups x 12 / back extensions x 12.
- 25-yard sled pushes: 100# x 1, 120# x 3.
Sunday Oct 17, 2010 #
Rock Climbing (Indoor) 1:30:00 [3]
slept:10.0
Climbing at the indoor gym again. Just eight routes this time, instead of ten: 5.9, 5.9, 5.9, 5.10-, 5.10-, 5.10, 5.9 and 5.9.
Two attempts at a dead-hang pull-up. Still can't do it.
45# push-press x 10.
45# press x 10.
Saturday Oct 16, 2010 #
Run / Hike 59:28 [3] 4.1 mi (14:30 / mi) +741ft 12:23 / mi
slept:10.0 weight:128lbs shoes: Adidas Supernova Sequence 2
I checked out the Fowler / Goshawk Ridge loop. It's just west of the Springbrook loop, closer to Eldorado.
I might like this trail better doing it in the opposite direction -- it was really steep for quite a long time and I eventually had to walk about a quarter-mile or so at the top.
Also, I stopped a few times to take photos, check the map, and drink water, which added to my slow overall time.
This elevation profile doesn't seem especially accurate, since I started and ended in the same place.
Thursday Oct 14, 2010 #
5 PM
Run / Hike 37:21 [3] 3.08 mi (12:08 / mi) +148ft 11:36 / mi
shoes: Adidas Supernova Sequence 2
An out-and-back jog on the High Plains trail. And -- who let the cows out?!? I had to stop repeatedly for cows on the trail. Some just kept their heads down munching grass; some would stare me down; some would look up and stare mid-chew with grass sticking out of their mouth (funny). None would consent to being petted. I would stop and wait for them to move, or walk a wide path around them, and that made this a long, slow jog.
I've mountain biked on this trail before (in the Spring, before "cow season"), but this was my first time jogging here. The trail is nice -- dirt singletrack, rocky in some places, mild hills. The nearby highway isn't visible but it's audible, so this probably won't be my new favorite trail -- but it's relatively close to my office.
C • cows 1
6 PM
Strength / Stretching (CrossFit Strength) 1:10:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- 65# x 8 / 85# x 5
- 110# x 3 / 125# x 3 / 140# x 5
- 35# x 10
- 60# x 3 / 65# x 3 / 70# x 3 (needed help on the last set...)
- deadlift x 5 @ 65% of one-rep max (100#).
- 16" box jumps x 40
- 35# kettlebell snatch x 15 per side (I used 20#)
- 200m run
- handstand push-ups x 10 (I just did a 30-second handstand).
13:00
Tuesday Oct 12, 2010 #
Strength / Stretching (CrossFit Strength) 1:10:00 [2]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
70# x 3 / 80# x 3 / 90# x 5
55# x 3 / 65# x 3 / 75# x 3 / 85# x 3 / 85# x 3
65# x 3 / 75# x 3 / 80# x 3
Note
Overheard at the gym: 'Ya know, there's nothing about public schools in the Constitution'. Sigh...
Sunday Oct 10, 2010 #
Event: RMOC Kelly Dahl
Orienteering race (Red course) 2:18:36 [3] 6.12 mi (22:39 / mi) +961ft 19:43 / mi
slept:7.0 weight:130lbs shoes: Inov-8 Oroc 340
Wow, this sucked. I felt like my orienteering skills had regressed five years. Big errors at #4, 6, 10 & 14; smaller errors everywhere else. :-P
Saturday Oct 9, 2010 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:9.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm-up -- 500m jog, 20 squats, 20 jumping jacks, 20 mountain climbers, 10 push-ups, hollow-rocks & supermans, and stretching.
- More warm-up: 35# back squats x 10 / 35# good mornings x 10.
- Warm-up on deadlift -- 35# x 10, 55# x 10, 65# x 8, 85# x 5.
- For time -- 10 rounds of: 95# deadlift x 15 / push-ups x 15. My time was 19:53, but I used 65# on the deadlifts (could have easily done 85#, but I want to be able to at least walk, if not jog, at the Kelly Dahl meet tomorrow...), and I did the push-ups on my knees. The super-stars (male and female) did the workout as prescribed (95# for women / 135# for men) in 10-11 minutes. Wow.
Thursday Oct 7, 2010 #
Strength / Stretching (CrossFit Strength) 45:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, 500m jog, and dynamic stretching to warm up.
- 90# sled push x 2 / broad jumps x 12.
- Deadlift -- warm-up and five reps at ~65%, ~75% and ~85% of one-rep max (assumed to be 155#).
35# x 10
55# x 10
85# x 8
95# x 5
105# x 5
120# x 7
- Floor press -- warm-up and five reps at ~65%, ~75% and ~85% of one-rep max (assumed to be 65#).
35# x 10
40# x 8
45# x 5
55# x 5
60# x 5
Tuesday Oct 5, 2010 #
Strength / Stretching (CrossFit Strength) 1:00:00 [3]
slept:7.0 weight:131lbs shoes: Adidas Supernova Sequence 2
This is Week #1, Class #1 of a four-week strength training cycle.
- Warm-up: 500m jog; about five minutes of various front, side and back planks; 50 lunge steps; 20 squats; and four 20-second squat-sits.
- Back squat workout -- warm-up and then five reps at 65%, 75% and 85% of one-rep max. As usual, I assumed a too-high one-rep max weight (partly because I'm embarrassed about my actual one-rep max weight), and I was trying to round off to five-pound increments; so, my reps at 85% felt more like I was at 99%. :-P
35# x 10
55# x 8
75# x 5
85# x 5
100# x 5
- Front-squat at 55%, 65% and 75% of one-rep max.
65# x 5
75# x 5
80# x 5
- Three rounds of good mornings x 10 (35#, 45#, 50#) / GHD sit-ups x 10.
Monday Oct 4, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, 500m jog & dynamic stretching to warm up.
- Three rounds: back extensions x 10 / wall squats x 10.
- One round for technique critique: kipping pull-ups x 5 / push-ups x 10 / squats x 15. I still never get my chest low enough on 'real' push-ups...
- 'Cindy' -- as many rounds as possible in 20 minutes: kipping pull-ups x 5 / push-ups x 10 / squats x 15. I completed 11 rounds (was just two squats shy of getting 12 rounds). All of my push-ups were modified (knee) push-ups.
Sunday Oct 3, 2010 #
Rock Climbing (Indoors) 2:00:00 [2]
slept:10.0
Rock climbing at the gym. Our goal this time was to do at least eight routes, hopefully 10. We pretty much had the place to ourselves... 5.7, 5.8, 5.9, 5.9, 5.10-, 5.10-, 5.10-, 5.10-, 5.9, 5.9.
I ate some leftover Chinese food when we got home, and now I feel totally queasy. Yuck.
Friday Oct 1, 2010 #
Run / Hike warm up/down 29:49 [3] 3.11 mi (9:35 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
I had hoped to jog the Springbrook loop again today, but it was getting dark by the time I got things wrapped up at work. So, I had to go to ho-hum Davidson Mesa instead -- but at least I still have the entire length of my colon intact.