Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bbrooke

In the 7 days ending Jun 20, 2009:

	activity	#	time	miles		km		+ft
	Run / Hike	3	2:41:23	16.62	(9:43)	26.75	(6:02)	1476
	Orienteering	1	2:27:46	5.35	(27:37)	8.61	(17:10)	1598
	Strength / Stretching	2	1:50:00
	Total	6	6:59:09	21.97		35.36		3074
averages - sleep:7.8 weight:126.3lbs

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Saturday Jun 20, 2009 #

Run / Hike race (CrossFit) 1:18:35 [3] 9.56 mi (8:13 / mi) +1476ft 7:10 / mi
slept:6.0 weight:127lbs shoes: Saucony ProGrid Guide TR

Mt. Sanitas Challenge (organized by FlatIrons CrossFit) --

Bike 1 (3.2 miles from the gym to the trailhead): 0:19:13

T1: 0:02:24

Hike / Run Mt. Sanitas Loop (3.1 miles, very steep!): 1:03:48 (36:31up / 27:17 down)

T2: 0:02:05

Bike 2 (3.2 miles back to the gym): 0:15:16

1000 m Row: 0:04:24

Penalty for exceeding 3:45 on the row -- 39 pull-ups (assisted) and 39 burpees

Total Time: 1:58:35

The fastest guy finished in about 70 minutes. (I was toward the back of the pack of about 25 people, but not dead-last...)

Time for a nap.

I ordered these from steepandcheap.com last night, for $29. I'm hoping they'll be good for orienteering...? The tread looks really aggressive. If nothing else, the detachable gaiters will be handy to have!

C • shoes 2

C • Cherry Creek 4

Run / Hike (Summer Training) 22:48 [2] 2.0 mi (11:24 / mi)
slept:8.0 weight:127lbs shoes: Saucony ProGrid Guide TR

My running group met at a new location today -- and I didn't leave work early enough to account for not finding it on the first try. I drove around for a while, and I still have no idea where they were... So I was going to do the workout on my own at Davidson Mesa (10 reps of 2 minutes fast / 2 minutes recovery). But I still felt so sluggish after my warmup mile that I decided to just head back to the car. Blah.

Wednesday Jun 17, 2009 #

Strength / Stretching (CrossFit) 50:00 [3]
slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR

CrossFit class:

Dynamic stretching + jog 800m to warm up.

Burgener movements x 2 w/ PVC, x 1 w/ 35# bar, to warm up.

10 x 2 hang power snatch, on 60-second interval. Goal was to focus on technique, using lighter weight than usual if necessary. I did most reps w/ 47#, and a few reps w/ 52#.

Three rounds, for time: 45-degree pull-up x 20 / sit-ups + ball toss with 10# medicine ball x 20 / mountain climbers x 20 per leg. 11:22.

Tuesday Jun 16, 2009 #

Run / Hike tempo (Summer Training) 1:00:00 [3] 5.06 mi (11:51 / mi)
slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR

Summer Training:

Jog one mile to warm up.

Three-mile tempo run (10-K pace) -- 9:20 / 9:39 / 9:08 -- 28:07.

I was supposed to do another two-mile loop, which I downgraded to a one-mile loop. But I quit after a few hundred feet because my calves were REALLY painful...

Jog one mile to cool down.

Monday Jun 15, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR

CrossFit Class:

Jump-rope and dynamic warm-up. Also, some hopping / jumping drills and 10 push-ups / 5 pull-ups.

Three rounds of: modified handstand push-ups x 5 / modified one-leg squats x 5 per leg.

For time --

- 100' of walking lunges
- 21 pull-ups
- 21 sit-ups

- 100' of walking lunges
- 18 pull-ups
- 18 sit-ups

- 100' of walking lunges
- 15 pull-ups
- 15 sit-ups

- 100' of walking lunges
- 12 pull-ups
- 12 sit-ups

- 100' of walking lunges
- 9 pull-ups
- 9 sit-ups

- 100' of walking lunges
- 6 pull-ups
- 6 sit-ups

25:00

Sunday Jun 14, 2009 #

Orienteering race (Red course) 2:27:46 [3] 5.35 mi (27:37 / mi) +1598ft 21:32 / mi
slept:7.0 weight:126lbs shoes: Vasque Adrenaline

Red course at White Ranch in Golden. My only complaint about the course was #8 being so close to the edge of the map -- since I ran off the map. I spent 39 minutes on that control... I also blew it (to a lesser extent) at #4.

This place is miserably steep, but it was fun overall. And the Canadian Rugby Team showed up for some cross training (there's a big tournament in Denver this week). I bet we would've had a lot more female volunteers if the rugby team's attendance had been announced in advance. ;-)

Red - Splits