Training Log Archive: bbrookeIn the 7 days ending Sep 10, 2011:
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Friday Sep 9, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Grid Omni TR
- Warm-up: dynamic stretching, 2 x 8 push-ups, and 800m jog.
- 6# medicine ball sit-ups, 3 x 20.
- For total reps -- eight rounds: 55# push-press (20 seconds of effort / 10 second of rest) and lunge jumps (20 seconds of effort / 10 second of rest). Results: 40 push-presses & 91 lunge jumps.
- Sledgehammer swings x 120 (60 per side).
Thursday Sep 8, 2011 #
Run / Hike (Summer Training) 49:37 [2] 3.61 mi (13:45 / mi)
slept:8.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Laps around Harper Lake. The rest of the group was doing 10 x 2' effort / 1' rest.
- Super-slow jog to warm up.
- 2.3 more laps to get to three miles.
- Walked the rest of the loop to cool down.
My ankle felt surprisingly good (with the brace on).
Tuesday Sep 6, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Saucony Guide 4 (2011)
- Warm-up: 200m jog; dynamic stretching; 45-second squats x 2; 10 sets of air squats x 3 alternating with 5-second squats; (modified) push-ups x 20; kipping pull-ups x 10; 200m jog; deadlift warm-up.
- For time -- 15 rounds, with a 60-second rest after every five rounds: heavy deadlift x 3 / heavy kettlebell swing x 8. My "heavy" deadlift and kettlebell weights were 95# and 35#, respectively. 16:27.
- Foam-roller cool down.
Monday Sep 5, 2011 #
Run / Hike 46:06 [2] 3.03 mi (15:13 / mi)
slept:9.0 shoes: Saucony Guide 4 (2011)
My ankle has been aching ever since going to the gym last Wednesday without my brace...
So I fast-walked the Davidson Mesa loop (with my brace), instead of jogging it. Very pleasant temperatures, since it was dusk and I think we had a high of just 80°F today.
Sunday Sep 4, 2011 #
Rock Climbing (indoor) 45:00 [3]
slept:9.0
Rock climbing at the gym with Troy. We were there for 1.5 hours, but I'm only logging 45 minutes. Six routes: 5.7, 5.8, and the rest 5.9s.