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Training Log Archive: bbrooke

In the 7 days ending Aug 8, 2009:

activity # timemileskm+ft
  Strength / Stretching3 3:15:00 500.0 804.67
  Run / Hike1 54:50 5.0(10:58) 8.05(6:49)
  Total4 4:09:50 505.0 812.72
averages - sleep:6.5 weight:124lbs

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Saturday Aug 8, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:124lbs shoes: Saucony Grid Omni TR


CrossFit class:

  • Dynamic stretching, 400m jog, 10 squats and 10 push-ups to warm up.

  • Warm up on deadlift -- 10 @ 20#, 10 @ 70#, 10 @ 85#.

  • For time -- ten rounds of:

    - deadlift x 8 (women's prescribed weight was 135#; I used 85#)
    - bar push-ups x 10 (I did all but the first round on my knees)
    - ankles-to-bar x 12 (this totally ripped up my hands...)

    32:15

    • Thursday Aug 6, 2009 #

    Run / Hike intervals (Summer Training) 54:50 [3] 5.0 mi (10:58 / mi)
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


  • Walk to the rec center and jog one lap to warm up.

  • Fartlek workout on the out (0.2), loop (0.3), and back (0.2) segments of the "lollipop loop" in the arboretum -- slow-fast-slow, fast-slow-fast, etc. The assignment was four to six laps. I was ready to do all six, but I quit after five since my right calf and left hip were twinging... Average pace on the fast segments:

    7:35
    7:56
    7:32
    7:54
    7:33
    7:32
    7:25

  • Jog one lap and walk home to cool down.

    • Tuesday Aug 4, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


    I worked late and missed my running group...went to CrossFit instead.

  • Jump-rope and dynamic stretching to warm up.

  • Two rounds of "the basic five" -- 10 each of pull-ups, push-ups, sit-ups, squats, and back extensions. Managed to do five "real" kipping pull-ups for the first time. WHAT??? Watching those videos I posted for J-J actually helped.

  • 4 x 10 floor press. I could do 10 reps with 50#; could only do about four reps with 60#...

  • For time -- seven rounds of: box-jumps x 10 / push-ups x 10. 6:19 (modified push-ups).

    • Monday Aug 3, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [3] 500.0 mi (9 / mi)
    slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR


    CrossFit class:

  • Jog 500m, three minutes of "killer" planks, and misc core/ab stuff.

  • Deadlifts --

    - 10 - 10 - 8 - 5 with increasing weight to warm up, with two sets of 10 assisted chin-ups mixed in;
    - 3 x 3 at 95# (70% of max);
    - 3 x 3 at 100# (75% of max).

    I was assuming 135# is my deadlift max, but these were pretty easy; I need to be more ambitious...

  • "Jackie" benchmark workout -- 17:01.

    - row 1000m
    - 45# thrusters x 50
    - pull-ups x 30 (assisted w/ green band).

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