Training Log Archive: bbrookeIn the 31 days ending Jan 31, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | ||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2016 #
Run / Hike (Winter Training) 38:17 [3] 3.26 mi (11:45 / mi)
slept:10.0 shoes: Saucony Razor (Snow)
Today's assignment was to do 20 minutes of running. Once I was finally out of the house and had completed my 20 minutes, I kept going to get to three miles, and then a bit more to get back home. Light snow but clear trails.
Administration (2016 National Meet) 2:30:00 [0]
Worked on 2016 national event website.
Wednesday Jan 27, 2016 #
Administration 1:30:00 [0]
Attended RMOC meeting, posted meeting summary to website, and sent a few follow-up emails.
Run / Hike (Winter Training) 1:02:14 [3] 3.1 mi (20:05 / mi)
slept:6.0 weight:128.5lbs shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Four sets of run five laps / walk one lap.
- Walked home.
Note: Patchouli should not be allowed at the Louisville Rec Center...or any other public place.
Strength / Stretching (Winter Training) 5:00 [3]
shoes: Brooks Adrenaline (2015)
Hip exercises & dips x 10.
Monday Jan 25, 2016 #
Run / Hike (Winter Training) 1:05:25 [3] 3.0 mi (21:48 / mi)
slept:8.0 weight:128lbs shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Run 12 laps / walk two laps
- Run 8 laps / walk one lap
- Walked home.
Strength / Stretching (Winter Training) 5:00 [3]
Plank, knee-pushups, crunches, supermans.
Administration 4:00:00 [0]
- Data entry for two memberships and two waivers.
- CSOL page -- verbiage tweaks; located and added photos.
- Created and tested a Google form for RMOC's year-long waiver.
- Made updates to 2016 web schedule based on Doug's latest info; sent follow-up email to the affected meet directors & course setters.
- Sent out RMOC email newsletter with schedule changes, 2016 waiver info, and member highlights; located photos for member highlights.
- Created an email forwarding account for the Chris Ray's new permanent course in Parker; documented details for Chris; made a few small tweaks to Chris's Parker course web page.
- Miscellaneous email follow-ups.
- Back-end Joomla database updates to change the UL tag for all articles (default style doesn't show bullet symbols).
Saturday Jan 23, 2016 #
Strength / Stretching 5:00 [3]
slept:9.0
Sit-ups x 30
Misc shoulder stretches x 40 total
Run / Hike (Winter Training) 42:00 [3] 3.05 mi (13:46 / mi)
shoes: Brooks Adrenaline (2015)
Today's Winter Training assignment was to do 18 minutes of running. I did 20 minutes (in Troy's hilly neighborhood...) and then did a walk-jog combo for the rest of the time.
Wednesday Jan 20, 2016 #
Run / Hike (Winter Training) 55:29 [3] 3.3 mi (16:49 / mi)
slept:7.0 weight:129lbs shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Ran 12 laps / walked two laps.
- Ran five laps / walked one lap.
- Ran five laps / walked two laps.
- Walked home from the rec center.
Strength / Stretching (Winter Training) 5:00 [3]
- 30-second one-arm plank x 1 per arm
- Sit-ups x 20
- Side-crunches x 20 per side
- 60-second plank
Monday Jan 18, 2016 #
Run / Hike (Winter Training) 50:39 [3] 3.6 mi (14:04 / mi)
slept:7.0 shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Seven sets of: jog three laps / walk one lap.
- Walked home.
Strength / Stretching warm up/down 10:00 [3]
- Sit-ups x 30
- Leg lifts x 30
- Knee push-ups x 15
- 30-second plank
Sunday Jan 17, 2016 #
Run / Hike 1:47:00 [3] 5.54 mi (19:19 / mi) +778ft 17:03 / mi
slept:8.0 shoes: Saucony Razor (Snow)
Miller Park in Castle Rock, with Troy (he rode his fatbike).
Trails were a combo of mud, ice, packed snow, and dry gravel. So I jogged whenever I could, but walked whenever it was steep or slippery.
Also, one trip up the "challenge hill".
Administration 1:00:00 [0]
Posted Frisco results & splits. Sent out update email. Followed up on a few other emails.
Certification Prep 1:30:00 [0]
SAS Advanced Certification Prep
I'll be logging this for a while, since I'm supposed to take (and pass!) the test by 3/31, and since studying will cut into my time for other, more fun things. :-P
Friday Jan 15, 2016 #
Run / Hike (Winter Training) 55:00 [3] 3.5 mi (15:43 / mi)
slept:8.0 weight:130lbs shoes: Brooks Adrenaline (2015)
On the treadmill -- ugh. (3% grade.)
- Walked one mile.
- Jogged for 15 minutes.
- Walked one mile.
Administration 1:30:00 [0]
- Four membership updates in database.
- Data entry for 23 annual waivers.
- Created OE2010 import files for tomorrow's meet.
- Created start cards for tomorrow's meet.
Thursday Jan 14, 2016 #
Administration 1:00:00 [0]
slept:8.0 weight:129.3lbs
- Sent out RMOC email update (found photos, found links, etc.).
- Back-end updates to event database (volunteer corrections, new clinic in schedule, etc.)
- Email follow-ups.
Wednesday Jan 13, 2016 #
Run / Hike (Winter Training) 54:36 [3] 3.0 mi (18:12 / mi)
slept:8.0 weight:129.3lbs shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Ran 10 laps (one mile -- 10:51) / walked one lap
- Ran four / walked one
- Ran four / walked one
- Ran two / walked one
- Walked home.
Strength / Stretching (Winter Training) 5:00 [3]
- 60-second plank
- Sit-ups x 30
- Leg raises x 30
- Side leg-raises x 15 per leg
- Knee push-ups x 10
Monday Jan 11, 2016 #
Strength / Stretching 5:00 [3]
Planks, sit-ups, hip exercises, etc.
Run / Hike (Winter Training) 1:04:33 [3] 3.0 mi (21:31 / mi)
slept:7.0 weight:128.7lbs shoes: Brooks Adrenaline (2015)
- Walked to the rec center.
- Jog 7 laps / walk 1 lap
- Jog 7 / walk 2
- Jog 4 / walk 1
- Walked home from the rec center.
Administration 1:00:00 [1]
Posted Eldora Ski-O results, splits, and volunteer list. Sent out reminder email for upcoming events.
Sunday Jan 10, 2016 #
Orienteering race (Medium Snowshoe-O) 1:32:51 [3] 4.02 mi (23:06 / mi) +515ft 20:36 / mi
slept:8.0 shoes: Saucony Razor (Snow)
Medium Snowshoe-O course at Eldora.
The course was fun, but I definitely felt rusty and made several dumb mistakes.
Saturday Jan 9, 2016 #
Administration warm up/down 9:00:00 [0]
slept:9.0 weight:129lbs
OMFG.
What should have been ~one hour of work turned into an all-day project.
Our web host recently upgraded the phpMyAdmin tool that I use to query our registration database, and none of my queries would work (it was giving errors on basic keywords like SELECT, NULL, IF-THEN, etc.). Or the queries would work, but not export to CSV.
The CSV file is the basis of the e-punch import files and start cards, so I had to get it working.
I eventually gave up on trouble-shooting the phpMyAdmin problem and I ended up writing a new PHP program to extract the data. That in itself required tons of googling, to figure out some techniques I hadn't used before. The upside of the new PHP program is that (a) now anyone can generate the CSV file (yay), and (b) I coded options for the different OE2010 and OEScore file formats, so I don't have to rearrange that by hand anymore. Still some tweaks to be made, but at least it's all functioning. And I just sent off the files for tomorrow's meet, at 6:30 pm instead of 10:30 am.
I didn't do anything all day long except for sit on my ass in front of my computer.
Wednesday Jan 6, 2016 #
Run / Hike (Winter training) 1:03:24 [3] 2.46 mi (25:46 / mi)
slept:3.75 weight:129.6lbs shoes: Brooks Adrenaline (2015)
Walked to the rec center.
- Jog five laps / walk one lap.
- Jog four / walk one
- Jog three / walk one
- Jog two / walk one
- Jog one
Walked home.
Strength / Stretching 5:00 [3]
Five minutes of core stuff:
- Hip rolls, 20 per leg
- Leg raises, 20 per leg
- Leg swings, 20 per leg
- "Rowboats", 25 per side
- Leg lifts x 20
- Plank leg lifts x 10 per leg
- (Knee) pushups x 10
Tuesday Jan 5, 2016 #
Administration 10:00:00 [0]
slept:6.0
Zillions of RMOC website updates -- finalized new CSOL web page to replace old site; updated & posted CSOL rules document; created a new backend user account and .htpasswd details for Chris Ray; documented login / editing instructions for Chris; general CSS tweaks and stylistic changes; page / menu updates; volunteer & schedule tweaks; meet details pages for Ski-O meets; an email update and Facebook post for this weekend's meet; other general email follow-ups; etc.
Monday Jan 4, 2016 #
Run / Hike (Winter Training) 58:55 [3] 2.7 mi (21:49 / mi)
slept:6.0 shoes: Brooks Adrenaline (2015)
I signed up for my running group's new "Beginner Running" class, just so I'd have some structure and motivation to actually RUN on a regular basis... There are a few other out-of-shape runners in the class, so I'm not the only non-beginner. The class meets Mon / Wed at 6:45 am, so the biggest hurdle for me will be going to bed before 1am and getting up at 6am on a regular basis. :-P
Walked over to the Rec Center, to the indoor track. I think I'm remembering this correctly:
- Walk one lap / jog one lap.
- Walk one / jog two.
- Walk one / jog three.
- Walk one.
- Jog three / walk one.
- Jog two / walk one.
17 laps / 1.7 miles.
Walked home.
Strength / Stretching 5:00 [3]
Five minutes of core / hip work -- 60-seconds of each: plank, crunches, flutter kicks, leg lifts on each side.
Sunday Jan 3, 2016 #
Run / Hike 36:19 [3] 2.01 mi (18:04 / mi)
slept:8.0 shoes: Brooks Adrenaline (2015)
Neighborhood walk.
Saturday Jan 2, 2016 #
Administration 3:00:00 [3]
MySQL database updates and PHP coding to automate more of the meet details posting process on the RMOC website. My PHP skillz are rusty...so I had to do lots of googling.
Friday Jan 1, 2016 #
Strength / Stretching 14:00 [3]
slept:9.0 shoes: Brooks Adrenaline (2015)
Three rounds:
20" box steps x 10
Dips x 10
25# kettlebell swings x 10
45# deadlifts x 10
Run / Hike 25:25 [3] 1.72 mi (14:47 / mi) +157ft 13:36 / mi
shoes: Saucony Razor (Snow)
Walked & jogged one lap around Troy's neighborhood.