Training Log Archive: bbrookeIn the 31 days ending Jul 31, 2011:
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Saturday Jul 30, 2011 #
Run / Hike 42:43 [3] 3.07 mi (13:55 / mi) +213ft 13:03 / mi
slept:8.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Ugh -- this sucked. I expected my quads to be sore and tired from yesterday's workout, but my calves bothered me even more. It was hot. And, wearing my brand-new shoes for the first time, my toes went numb and I got hot-spots under the balls of my feet. Had to stop and walk a few times. Even the downhill section felt like an effort. :-P
Friday Jul 29, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm-up:
- Two rounds -- row 350m / 20# kettlebell swings x 15 / shoulder rotations x 15 / overhead squats x 15.
- Two rounds -- Burgener warm-up. - For time -- three rounds:
- Wall-balls @ 10' target x 30 (20# / 14#)
- Squat snatch x 30 (75# / 45#)
I used a 6# ball and 35# for the squat snatches; 26:15. I felt very shaky after this one, in both my arms and my legs. I blew off my shopping plans to go straight home and drink my carb/protein recovery drink and sit in an ice bath! Hoping I'm not in too much pain tomorrow...
Tuesday Jul 26, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- A few minutes of rowing to warm up.
- "Manion" -- seven rounds for time: run 400 meters / back squats x 29 (135# / 95#). (Modification -- back squat weight should be 30-40% of your one-rep max.)
Ummm...203 back squats at 95#? Ay caramba. I decided I want to be able to walk for the rest of this week, so I used just the bar (35#).
Also, just as we started the first run, the sky unloaded (lightning, heavy rain, etc.). So, we switched this up to be a partner workout with rowing instead of running (one person rows while the other does their 29 back squats, then switch off, etc., for seven rounds). 29:30.
- Foam roller.
Sunday Jul 24, 2011 #
Orienteering race (Red) 1:30:32 [3] 4.77 mi (18:59 / mi) +492ft 17:17 / mi
slept:6.0 shoes: Inov-8 Oroc 340
Red course at Rainbow Falls. We stayed entirely on the west side of the map (i.e., no creek crossings). The west side is not nearly as steep as the east side -- but it's also mostly treeless (due to the Heyman fire), which means shadeless and HOT.
I think this might be my most mistake-free orienteering course EVER. And yet I was still 12th out of 16... Gøril and Sharon both beat me, by ~10 minutes and ~3 minutes. I guess everyone found it to be pretty easy (not that the controls were easy, the area is just so open and easy to see everything).
Still, very fun overall.
Some a-hole stole a control on the Orange course, which really makes me angry since we had a lot of newcomers and I hate when beginners have a bad time and get a bad impression...
Saturday Jul 23, 2011 #
Orienteering race (Night-O Red) 1:44:24 [3] 4.8 mi (21:45 / mi) +502ft 19:47 / mi
slept:8.0 shoes: Inov-8 Oroc 340
Red Night-O at Manitou South. I've had some colossal errors here in the past, but this time I did pretty well -- first female finisher and third overall. Woot!
I had a small error at #4, but luckily Troy and Sverre were in the same area hunting for it, too, which helped...
I picked a less-than-ideal route choice to #7. I should've used the fence corner southeast of #7 as my attackpoint rather than going so far out of the way to use the trail junction, but I never even noticed the fence corner.
Blew past #15 but recovered pretty quickly.
FUN!
Friday Jul 22, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Foam roller stuff, dynamic stretching, and POSE running drills to warm up.
- Burgener warm-up and squat-snatch technique practice.
- For time: 800m run / squat-snatch x 30 / 800m run. Prescribed weight for women was 65#. I used just 40#, so as not to tire my legs out too much before this weekend's two orienteering meets... Had to stop for about five minutes after the first run due to stomach issues. 20:06.
- More foam roller stuff.
Thursday Jul 21, 2011 #
Run / Hike (Summer Training) 53:20 [3] 4.07 mi (13:06 / mi)
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Half-mile jog to warm up.
- 5K tempo run (35:10). Well, it was supposed to be a tempo run, but for me it was more of a survival run. I even stopped after the first lap and walked for about 100 meters. My calves were hurting from yesterday's workout, and I didn't want to overdo it before the two o-races this weekend...
- Walked back to the trailhead to cool down.
Wednesday Jul 20, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm up: two rounds of stair climbs x 2 / dislocates x 20 / light kettlebell swings x 10 / jumprope x 50; dynamic stretching; dumbell push-press and dumbell squat clean practice.
- For time, in any order:
- 1 fireman carry (50# medicine ball)
- 25 lunge steps
- 20 pull-ups
- 50 box jumps (20")
- 20 double-unders
- 25 dumbbell push press (I used 15# dumbbells)
- 20 knees to elbows
- 30 kettlebell swings (I used 25#)
- 30 sit-ups
- 20 dumbbell squat cleans (I used 20# dumbbells)
- 30 wall balls (I wussed out and used a 6# ball...)
- 3 rope climbs
32:36.
Monday Jul 18, 2011 #
Strength / Stretching (CrossFit) 1:15:00 [3]
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
- Warm up -- two rounds of sit-ups x 15 / jogging jump-rope x 50 / supermans x 10. Dynamic stretching. POSE running drills (not my favorite).
- Technique practice and warm-up for clean and jerk.
- For time: 800m run / clean and jerk x 30 / 800m run. Prescribed weight for women was 95#. I can't even clean that, much less get it up over my head, so I used 65# (and was still one of the last to finish...). 18:52.
- Cool down: three laps around the tarmac and quad stretching.
- Practiced kipping pull-ups. Did about 20 in total.
Wednesday Jul 13, 2011 #
12 PM
Note
Donated blood. BP 110 / 64. HR 50.
Kinda funny: I hardly ever watch The Office, but I caught a re-run late last night -- and Michael was donating blood. And then this morning, right as I was leaving my desk to head over to the donation site, I heard the DJ on kexp.org announce a song from Joely Holland's album 'Pint of Blood'. Maybe it's a sign -- I'll go for a gallon. This is my second time donating this year, but it had been ~20 years since my previous donation. (I donated once in college and found it to be painful and unpleasant -- so I never considered it again.) The two most recent donations have been totally fine. Being really well hydrated seems to help. And I got a free insulated lunch bag. ;-)
6 PM
Strength / Stretching (CrossFit) 1:10:00 [2] 0.75 mi (1:33:20 / mi)
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- 0.75-mile jog, dynamic stretching and 2x10 push-ups to warm up.
- Bench press, working up to one-rep max: 35# x 8 / 55# x 5 / 60# x 2 / 65# x 1 / 70# x 0 / 65# x 1 / 70# x 0.
- Benchpress -- 5 x 5 @ 65% of one rep max (I used 50#).
- Three rounds (not for time): chainsaw rows x 10 per arm / V-ups x 10.
Didn't push very hard on any of this stuff, due to earlier blood donation where I was specifically instructed not to do any "heavy lifting" for four to six hours... :-P
Tuesday Jul 12, 2011 #
Run / Hike intervals (Summer Training) 1:10:47 [3] 5.31 mi (13:20 / mi)
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
- Warm-up: jog from park to trailhead and then around the one-mile loop.
- Mile repeats with full recovery in between (3-5 minutes). My goal was to dp three. But, I had serious stomach issues after the second one. I walked gingerly back to the park bathroom, then jogged back to the trailhead in time for the cool-down mile. Then walked back to the park again.
- My miles were 8:30 and 8:30. Slow but consistent! :-P
Monday Jul 11, 2011 #
Strength / Stretching (CrossFit) 1:15:00 [3]
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
- Two rounds, to warm up: jump-rope singles x 100 / stair-climbs x 3.
- Dynamic stretching.
- Deadlift, power clean, and push-jerk technique practice.
- Five rounds, for time: 105# deadlift x 12 / 105# hang power clean x 9 / 105# push-jerk x 6. I used 65# and my time was 13:22.
- Cool down: three laps around the gym and stretching.
- Kipping pull-ups x 10 (4, 4, 2).
Sunday Jul 10, 2011 #
Run / Hike 1:35:00 [3] 6.2 mi (15:19 / mi)
slept:10.0 shoes: Saucony Peregrine
Out and back jog at Hidden Mesa. Went around the outer rim trail (saw two stray goats, a mama and a baby; called animal control when I got home), then down the side of the mesa to the junction with the Cherry Creek trail. It was fairly hot, and getting down to the Cherry Creek trail was farther than I remembered. So, once I turned around, my plan was to run until I hit 60 minutes and then walk the rest of the way. I was hoping 60 minutes would elapse before I got to the steep uphill section, but no such luck... On the bright side, it rained lightly while I was getting up that section, and I didn't have to walk any of it.
Hit 59:something a bit past the end of the steep section, at the trail junction. I rested there for about three minutes while I debated whether to take the short trail back (0.7) or the rim trail (1.8). Decided on the longer option, ran for another 10 minutes, then walked the rest of the way -- except for the last quarter mile or so, which I ran again after the thunderstorm and hail started to unload on me...
Tuesday Jul 5, 2011 #
Run / Hike tempo (Summer Training) 1:10:00 [3] 6.0 mi (11:40 / mi)
slept:6.0 weight:126lbs
- Warm up jog from home to the rec center, and then from the rec center over to Tyler Ave.
- 40- to 50 minutes of laps on the Tyler Avenue hill loop. I completed four laps.
- Cool down jog back to the rec center and then home.
Monday Jul 4, 2011 #
Run / Hike 46:01 [3] 3.2 mi (14:23 / mi)
slept:10.0 shoes: Saucony Peregrine
Out and back at Hidden Mesa.
I wasn't sure if running on a shadeless slickrock trail in 95° heat would make me 'tough' or 'stupid'. Definitely the latter. I had to stop after two miles, and even just walking the last mile seemed tough (light-headed and mildly sick feeling...).
Sunday Jul 3, 2011 #
Rock Climbing (Indoor) 1:20:00 [3]
slept:8.0
Indoor climbing gym w/ Troy. 5.8, 5.7, 5.8, 5.8, 5.10- (quit halfway up...), 5.9, 5.10-.
Five assisted deadhang pull-ups.
Friday Jul 1, 2011 #
Run / Hike 50:40 [1] 3.0 mi (16:53 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
Walked to and from the new self-serve frozen yogurt shop in downtown Louisville.