Training Log Archive: bbrookeIn the 31 days ending Jan 31, 2015:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||
Monday Jan 26, 2015 #
Run / Hike 30:44 [1] 1.67 mi (18:24 / mi)
slept:8.0 weight:128.8lbs shoes: Brooks Adrenaline (2014)
Neighborhood walk.
Sunday Jan 25, 2015 #
Administration 2:00:00 [0]
Eldora Ski-O follow-up:
- One membership update.
- Data entry for 2015 waivers.
- Posted overall results & volunteer list.
- Uploaded splits to Attackpoint.
- Sent out update email.
- Posted results link & photo to RMOC's Facebook page.
Run / Hike 1:01:10 [2] 3.44 mi (17:47 / mi) +112ft 17:15 / mi
shoes: Brooks Adrenaline (2014)
Neighborhood walk. I missed the nice part of the day, so it was a bit chilly.
Saturday Jan 24, 2015 #
Orienteering race 1:36:10 [3] 4.29 mi (22:25 / mi) +568ft 19:55 / mi
slept:6.0 weight:128.8lbs shoes: Saucony Razor (Snow)
Snowshoe-O at Eldora. Things were going great until my last control (#9); about halfway there, I took the wrong trail at a junction of five trails. My compass probably would've helped, but I had stuffed it in my pocket early on, since it had a huge bubble and was basically useless.
Also, after I left #8, I realized I was going the wrong way on a one-way trail. Oops. I hopped over to the adjacent trail.
CRAZY freezing-cold wind at the start / finish area, but nice in the trees.
We ate our lunch in Troy's truck at the base of the beginner hill. I don't usually like to laugh at other people who are struggling at something, but OMG it was funny.
Friday Jan 23, 2015 #
Administration 4:00:00 [0]
slept:3.0
- Created new four-up mail merge document so we can print start cards directly, instead of printing labels to then stick on cards.
- Created OE2010 Class and Entry import files for tomorrow's meet. Assigned rental sticks, manually added 50 late entries (junior ski team), downloaded latest member list, sent summary email, etc.
- Email follow-ups.
Thursday Jan 22, 2015 #
Administration 3:00:00 [0]
- Data entry for 2015 waivers that have been submitted.
- Updated PHP code & MySQL query for registered runners list -- get 2015 waivers only.
- Updated PHP code & MySQL query for downloadable membership list -- get 2015 waivers only.
- Data entry for membership renewals.
- Email follow-ups.
- Wasted a bunch of time trying to upload events to ColoradoRunnerMag.com :-P
Wednesday Jan 21, 2015 #
Administration 2:00:00 [0]
- A few web updates for Eldora & Barneløpet meets.
- Updated 2015 waiver form to include vehicle info; uploaded to document repository.
- Updated membership database to include a field for vehicle info.
Tuesday Jan 20, 2015 #
Administration 3:00:00 [0]
Membership updates (expirations / confirmations); created new page for 2015 Ski-O meets; posted link to 2015 Ski-O meets on multiple Nordic-related Facebook pages; email follow-ups; added events to Colorado Runner website (one test event for now; will it show up?).
Monday Jan 19, 2015 #
Run / Hike 38:00 [3] 3.0 mi (12:40 / mi)
slept:10.0 shoes: Brooks Adrenaline (2014)
Out-and-back in Troy's neighborhood.
Strength / Stretching 8:00 [3]
shoes: Brooks Adrenaline (2014)
- 25# kettlebell press x 20
- 45# back squats x 20
Administration 1:30:00 [0]
Database updates for 2015 schedule & voluunteer list (part I).
Administration 4:00:00 [0]
RMOC website & email forwarding updates (new President); posted 2015 schedule & volunteer list; set up meet details pages & pre-registration for first five meets; sent out email to club list; posted to RMOC Facebook page; followed-up on emails.
Sunday Jan 18, 2015 #
Run / Hike 40:00 [3] 1.75 mi (22:52 / mi)
slept:7.0 shoes: Brooks Adrenaline (2014)
Walked one lap around Troy's neighborhood, with Coco.
Strength / Stretching 15:00 [2]
- Push-ups x 10
- 25# kettlebell swings x 20
- Squats x 30
- Sit-ups x 50
- Knee push-ups x 10
Saturday Jan 17, 2015 #
Run / Hike 47:36 [3] 4.2 mi (11:20 / mi)
slept:9.0 weight:127.5lbs shoes: Brooks Adrenaline (2014)
Davidson Mesa. Jogged 4 miles, walked the rest. Mildly awful wind...
Thursday Jan 15, 2015 #
Run / Hike 52:43 [2] 3.03 mi (17:24 / mi)
slept:9.0 weight:128lbs shoes: Brooks Adrenaline (2014)
Neighborhood walk.
Wednesday Jan 14, 2015 #
Run / Hike 37:19 [3] 3.1 mi (12:02 / mi) +157ft 11:29 / mi
slept:6.0 weight:127.6lbs shoes: Brooks Adrenaline (2014)
I was planning to just walk, but it was chilly so I jogged.
Tuesday Jan 13, 2015 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:129lbs shoes: Adidas Supernova Riot
- Airdyne & stretching.
- 5-4-3-2-1 inchworm push-ups.
- 3 x 8 wall squats.
- Power clean technique & warm-up.
- AMRAP in 15 minutes: power clean x 5 / push-ups x 10 / wall-balls x 15.
I used 55# for the power cleans, an assistance band for the push-ups (rather than doing knee push-ups), and 6# for the wall balls. Completed five rounds.
Sunday Jan 11, 2015 #
Run / Hike 20:14 [3] 1.72 mi (11:46 / mi) +171ft 10:45 / mi
slept:9.0 shoes: Brooks Adrenaline (2014)
Jogged one lap around Troy's neighborhood.
Strength / Stretching 25:32 [2]
shoes: Brooks Adrenaline (2014)
sit-ups x 10
25# kettlebell swings x 20
mountain climbers x 30
sit-ups x 40
+ dog chasing
+ back stretches
Saturday Jan 10, 2015 #
Run / Hike 55:13 [3] 4.15 mi (13:18 / mi) +69ft 13:06 / mi
slept:9.0 weight:127.8lbs shoes: Brooks Adrenaline (2014)
Davidson Mesa. Jogged 3.1, walked the rest.
Strength / Stretching 1:00 [3]
10 push-ups.
Wednesday Jan 7, 2015 #
Strength / Stretching 1:00:00 [2]
slept:6.0 weight:129lbs
Yoga at the rec center.
Monday Jan 5, 2015 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:128lbs shoes: Brooks Adrenaline (2014)
- Warm-up: rowing, dynamic stretching, mountain climbers, squat-jumps, (knee) push-ups, etc.
- Clean & jerk technique / warm-up.
- Clean & jerk x 10 on one-minute intervals. I'm sensitive about my lower back soreness, so I only used 60#, which was way too light. Oh well.
- 20 push-ups w/ assistance band.
Sunday Jan 4, 2015 #
Run / Hike 22:42 [3] 1.75 mi (12:58 / mi) +135ft 12:06 / mi
slept:9.5 weight:128lbs shoes: Saucony Razor (Snow)
Jogged one lap around Troy's neighborhood.
Strength / Stretching 18:00 [3]
One round, with back stretches and dog-chasing interspersed:
* 45# push presses x 10
* 25# kettlebell swings x 20
* burpees x 30
* sit-ups x 40
Friday Jan 2, 2015 #
Run / Hike 53:35 [2] 2.99 mi (17:55 / mi) +102ft 17:22 / mi
slept:9.0 weight:128lbs shoes: Saucony Razor (Snow)
Neighborhood walk while listening to "Serial" (episode #8). I stuck to the paved trails, since they've been plowed.
I never wear earbuds while running, but having something to listen to makes walking MUCH less boring. I'll have to find another podcast that's as interesting as Serial.
I wish I had glanced at my watch before pressing "stop". DOH! (The UPS guy was delivering my new juicer just as I got home, so I was distracted...)
Thursday Jan 1, 2015 #
Run / Hike 40:40 [3] 3.1 mi (13:07 / mi) +112ft 12:41 / mi
slept:8.0 weight:130lbs shoes: Saucony Razor (Snow)
Neighborhood jog. I was even slower than usual, since all the gravel / dirt paths still have a lot of lumpy, slippery, deep snow. Cold but no wind -- yay!