Training Log Archive: bbrookeIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Grid Omni TR
- Warm-up: dynamic stretching, 500m jog, wheelbarrow, 500m jog.
- Shoulder press: warm-up and then 5 x 5, for max load.
15# x 10
35# x 8
40# x 6
45# x 5
50# x 5
55# x 5
60# x 3 (couldn't eke out a fourth rep...)
55# x 5 - Cool-down: 21-15-9 reps of toes-to-bar and abmat sit-ups.
Monday Aug 29, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Grid Omni TR
- Warm up: 400m jog, dynamic stretching, and (modified) push-ups 2 x 10.
- Burgener warm-up, snatch technique practice and warm-up.
- "Isabel" -- snatch x 30, for time. Prescribed weight was 135# / 95#. I used 55# -- 5:55.
Sunday Aug 28, 2011 #
Orienteering race (Rocky Mountain Goat) 2:44:56 [3] 8.92 mi (18:29 / mi) +181m 17:24 / mi
slept:7.0 shoes: Saucony Peregrine
Rocky Mountain Goat.
Super-fun! I wore my brace and mostly walked, and my ankle felt amazingly good.
I didn't have any wandering errors, and I'm pretty happy at how my tracks look. I think that's due to (a) walking instead of running, and (b) this map is very open. Both of those factors made it much easier to match-up the map to what I was seeing, without losing contact.
(Lost GPS signal from #11 to #12 and from #27 to Finish.)
Saturday Aug 27, 2011 #
Orienteering race (One-Cowboy Relay) 1:17:05 [3] 4.21 mi (18:19 / mi) +93m 17:08 / mi
slept:7.0 shoes: Saucony Guide 4 (2011)
I spent much of yesterday icing my ankle, and it feels better. Also, I have a lace-up brace that seems to work wonders. Woo-hoo!
One Cowboy-Relay
I walked around the first three loops, stopping to take lots of photos. When I saw how flat and open the fourth loop was, and when I realized there were a few people behind me and I might not be "DFL", I decided to go for it and run (jog).
This was a lot of fun.
Thursday Aug 25, 2011 #
Note
slept:6.0 weight:130lbs
Laramie Daze! Woo-hoo!
I took today and tomorrow off from work, made a hotel reservation, packed my clothes, bought a bunch of food, drove a couple hours north to Laramie, got my map from Mikell, and headed to the start. Between my car and the start, I stepped in a hole and rolled my ankle. Sh*t!!! I cringed and grimaced on the ground for about five minutes before I dared to stand up. Definitely the worst ankle-sprain I can remember having...
So I hobbled back to my car, bought some advil and ice in town, and headed back home.
Very disappointing.
Monday Aug 22, 2011 #
Strength / Stretching (CrossFit) 1:05:00 [3]
slept:8.0 shoes: Saucony Grid Omni TR
- 500m jog and dynamic stretching to warm up.
- Push-jerk technique practice.
- Behind-the-head push-jerk, working up to one-rep max: 35# x 3, 45# x 3, 50# x 3, 55# x 3, 60# x 2, 65# x 2, 75# x 1, 80# x 1, 85# x 1, 90# x 1, 95# x 1. PR.
Sunday Aug 21, 2011 #
Run / Hike 51:00 [3] 4.1 mi (12:26 / mi)
slept:10.0 shoes: Saucony Grid Omni TR
Easy jog at Hidden Mesa (upper loop). Perfect weather -- high 70s and overcast. I had planned to do a long run, but I got to the trailhead and realized I didn't have my running shoes (I only had the trashed six-year-old pair I'd been running errands in). So I just did an easy ~four miles.
Thursday Aug 18, 2011 #
Run / Hike hills (Summer Training) 1:05:56 [3] 5.54 mi (11:54 / mi) +114m 11:11 / mi
slept:6.0 weight:128lbs shoes: Saucony Guide 4 (2011)
- Easy jog from park to trailhead to warm up.
- 50 minutes of laps up the Aquarius hill, across the top, down to Hwy 42, and then back.
- Easy jog back to the park.
Wednesday Aug 17, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Saucony Grid Omni TR
- 500m jog and dynamic stretching to warm up.
- Overhead squat technique practice.
- Overhead squat, working up to three-rep max:
35# x 3
35# x 3
45# x 3
55# x 3
55# x 3
60# x 3
65# x 3
70# x 3
75# x 3
80# x 3
85# x 1
- Shoulder stretches.
Tuesday Aug 16, 2011 #
Run / Hike tempo (Summer Training) 1:00:00 [3] 4.6 mi (13:03 / mi)
slept:4.0 weight:128lbs shoes: Saucony Guide 4 (2011)
- Easy jog to warm up.
- Mile repeats with about two minutes of rest in between each mile. Had low expectations after covering 11 miles on Sunday, not sleeping much last night, and not eating well today. Pleasantly surprised -- 9:33, 9:26, 9:16.
- Easy jog to cool down.
- A few minutes of stretching.
Sunday Aug 14, 2011 #
Orienteering race (Scapegoat) 4:08:16 [3] 11.13 mi (22:18 / mi) +476m 19:41 / mi
slept:8.0 shoes: Saucony Guide 4 (2011)
"Scapegoat" course at Round Mountain. Exhausting but fun. There were three loops in total, but I was happy to finish just the first one... (Only two people did all three loops.)
I had huge errors at #1 and #3, and then I totally lost contact with the map on my way to #12 (I was finally able to relocate when I saw the road in the distance). I haven't been on a 1:15 map in about a a year; maybe that was a factor?
Thursday Aug 11, 2011 #
Run / Hike warm up/down (Summer Training) 6:23 [3] 0.56 mi (11:24 / mi)
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Short, easy jog to warm up.
Run / Hike (Summer Training) 51:44 [3] 3.66 mi (14:08 / mi)
shoes: Saucony Guide 4 (2011)
This was supposed to be a progression run -- each mile faster than the previous one -- and it was supposed to be four to six miles.
But, within the first half-mile, I talked myself into only doing three miles, all at an easy pace (10:54, 11:34, 10:45). Blah. My excuse: the 9-mile Scapegoat coming up this weekend.
The rest of the time was spent walking / jogging to various points on the loop to gather up the others who were doing longer runs.
Wednesday Aug 10, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Grid Omni TR
- Dynamic stretching to warm up.
- Sumo deadlift high-pull and push-press / push-jerk technique practice.
- More warm-up -- three Tabata rounds at each station: rowing, 6# wall-balls, 8" box jump, sumo deadlift high-pull w/ PVC, and push-press w/ PVC.
- For time:
- 20 calorie row
- 30 wall-balls @ 20# / 14# (I used 6#).
- 20 toes to bar
- 30 box jumps @ 24" / 20"
- 20 sumo deadlift high-pulls @ 110# / 70# (I used a 44# kettlebell)
- 30 burpees
- 20 shoulder to overhead @ 135# / 95# (I used 55#)
16:26
Tuesday Aug 9, 2011 #
Run / Hike warm up/down (Summer Training) 5:00 [3] 0.5 mi (10:00 / mi)
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Easy jog to warm up.
Run / Hike intervals (Summer Training) 42:39 [3] 3.44 mi (12:24 / mi)
shoes: Saucony Guide 4 (2011)
Ladder workout: 1-2-3-4-5-4-3-2-1 with two minutes of walking / rest between each effort.
Run / Hike warm up/down (Summer Training) 8:12 [3] 0.65 mi (12:37 / mi)
shoes: Saucony Guide 4 (2011)
Cool-down jog.
Sunday Aug 7, 2011 #
Note
slept:9.0
"Rise of the Planet of the Apes"
Thumbs up -- except that seeing animals being mistreated is very upsetting. Even when I continually remind myself that it's just a movie, I know it happens "in real life".
The whole theater gasped when Caesar first spoke.
Friday Aug 5, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Peregrine
- Dynamic stretching, headstands and (assisted) pistols to warm up.
- Burgener warm-up and power clean warm-up with increasing weight.
- For time: 5-4-3-2-1 reps of 15' rope climb / hang power clean. Prescribed weight for women was 110#. I used 65# (pretty easy). I did the full height on the first 10 rope climbs; went about 2/3 on the last five. 20:45. (The super-stars were in the 8- to 9-minute range...)
Thursday Aug 4, 2011 #
Run / Hike intervals (Summer Training) 1:07:09 [3] 4.52 mi (14:51 / mi)
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Jogged two laps to warm up.
- Ins & outs for five laps (sprint on straight parts of the track + super-slow recovery jog on the corners). ~Five minute-rest. And then another five laps of ins & outs.
- Jogged four laps to cool down.
I tried an alternative lacing technique on my new shoes, and it worked great -- no numbness or hotspots! (Well, a tiny bit of numbness at the very end, but at least it didn't start up in the very first half-mile as with my previous two runs...) Yay -- no more buyer's remorse.
Also, going with light weight on leg-intensive CrossFit days is working -- I didn't feel totally trashed on my running days this week.
Wednesday Aug 3, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Peregrine
- Warm-up: three rounds of stair climbs x 2 / 35# deadlift x 10 / 35# push-press x 10 / kips x 10. Dynamic stretching & push-ups x 8.
- Squat-clean technique practice & warm-up with increasing weight.
- For time: 12 - 9 - 6 reps of squat clean and jerk & muscle-ups. Prescribed weight for women was 95#; I used 55#. Also, the modification for muscle-ups was to do twice as many kipping pull-ups, which is what I did since I can't even begin to do a single muscle-up... 16:27.
Tuesday Aug 2, 2011 #
Run / Hike hills (Summer Training) 58:53 [3] 4.1 mi (14:22 / mi) +82m 13:31 / mi
slept:6.0 weight:128lbs shoes: Saucony Guide 4 (2011)
- Warm-up jog to Tyler Ave.
- Three laps on the hill loop (should have done more, but I got there late, as usual...). 10:51, 11:06, 10:43.
- Cool down jog back to the rec center; walked home.
Monday Aug 1, 2011 #
Strength / Stretching (CrossFit) 30:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Grid Omni TR
- Warm-up w/ 10# medicine ball -- good mornings x 10 / thrusters x 5 (was supposed to be two rounds of 15 reps each, but I was late...). More warm-up -- 35# thrusters x 10.
- "Jackie" -- for time: row 1000m / 35# thrusters x 50 / kipping pull-ups x 30. I used 15# on the thrusters*. Managed to do seven pull-ups in a row at the beginning (as opposed to the 2-3 I usually get). 13:16.
- 45# bench press -- 2 x 12 (trying to get better at push-ups...).
* I've decided to go "light" on anything leg-intensive for the next few months, so I'm not totally trashed on my run days...