Training Log Archive: bbrookeIn the 7 days ending Jul 18, 2010:
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Sunday Jul 18, 2010 #
Orienteering race (Green course) 1:16:56 [3] 4.17 mi (18:27 / mi) +614ft 16:12 / mi
slept:5.0 shoes: Inov-8 Oroc 340
Western States Championships Day 2.
Well, I managed to find #1 pretty quickly this time, but then I blew #2. Also had a brain lapse at #5 when I thought I was looking for a reentrant rather than a spur (but I was off my line, anyway). Had to detour to get away from other runners when I started having serious stomach issues on my way to #7...
GPS Tracks:
Saturday Jul 17, 2010 #
Orienteering race (Green course) 1:37:30 [3] 4.94 mi (19:44 / mi) +600ft 17:42 / mi
slept:6.0 weight:124lbs shoes: Inov-8 Oroc 340
Western States Championships Day 1.
I was totally confused about where I was in the vicinity of #1; the reentrant east of the control was somewhat thick and overgrown, so I mistook it for the marsh north of the control. I had to relocate by going back to the Start... That was a first. Ugh. 20 minutes to find #1.
My only other big error was at #5 -- I veered off my bearing and followed Doug down the wrong reentrant. DOH! Ioana and Carol beat me by about 20 minutes and 16 minutes, respectively....
GPS Tracks:
Wednesday Jul 14, 2010 #
Run / Hike hills (CrossFit) 50:00 [2]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2
- Two rounds to warm up: jog 500m / row 500m.
- Two rounds: sprint uphill at 65%, 75%, 85% and 100%.
- Foam roller & stretching.
Tuesday Jul 13, 2010 #
Strength / Stretching (CrossFit) 1:20:00 [3]
slept:6.0 weight:125lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, stretching & 10# medicine ball throws to warm up.
- Miscellaneous squat & snatch drills to warm up and work on technique.
- For 14 minutes: snatch-balance x 2 on one-minute intervals at about 90% of one-rep max weight (I used 60#).
- Extra credit: three rounds of abmat sit-ups x 50 / jog 500m.
- Kipping pull-ups x 10.
Monday Jul 12, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:126lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, 800m jog, stretching, and squats to warm up.
- 3 x 5 press @ 50# (~80% of max)
3 x 3 push-press @ 55# (~85% of max)
3 x 1 push-jerk @ 70# (~90% of max) - For time:
- 500m row
- burpees x 30
- push-jerk x 15 @ 55# (~65% of max)
7:10 - Kipping pull-ups x 10