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Training Log Archive: bbrooke

In the 7 days ending Aug 22, 2009:

activity # timemileskm+ft
  Run / Hike2 1:55:26 9.29(12:26) 14.95(7:43)
  Strength / Stretching1 50:00
  Total3 2:45:26 9.29 14.95
averages - sleep:6.7 weight:124lbs

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Thursday Aug 20, 2009 #

Run / Hike intervals (Summer Training) 45:00 [3] 3.44 mi (13:05 / mi)
slept:7.0 weight:123lbs shoes: Saucony ProGrid Guide TR


  • Jog two laps to warm up.

  • Eight laps of "ins and outs" (as fast as possible on the straight sections, super-slow recovery jog on the corners).

  • Jog two laps to cool down.

    • Wednesday Aug 19, 2009 #

    Strength / Stretching (CrossFit) 50:00 [3]
    slept:7.0 weight:123lbs shoes: Saucony Grid Omni TR


  • Two rounds of: push-ups x 10 / sit-ups x 10 / pull-ups x 10* / squats x 10 / back extensions x 10.

    (* 5 kipping pull-ups / the remainder were assisted with the green band.)

  • Warm-up deadlift -- 65# x 10, 115# x 3.

  • Four rounds, for time:

    - 115# deadlift x 10
    - burpees x 15
    - 200m run

    14:38

    • Tuesday Aug 18, 2009 #

    Run / Hike tempo (Summer Training) 1:10:26 [3] 5.85 mi (12:02 / mi)
    slept:6.0 weight:126lbs shoes: Saucony ProGrid Guide TR


  • Jog around park to warm up.

  • 2 x 20:00 at marathon pace (two laps out and back on the Coal Creek Trail). Averaged 9:36 and 9:15 on the two 20:00 laps.

  • Jog around park to cool down.

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