Training Log Archive: bbrookeIn the 7 days ending Apr 29, 2017:
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Saturday Apr 29, 2017 #
Orienteering race (Red course) 1:31:15 [3] 5.57 mi (16:23 / mi) +266ft 15:40 / mi
slept:8.0 weight:124.8lbs shoes: Saucony Razor (Snow)
Red course -- snowy & miserably cold while standing around at the start / finish pavilion, but OK once running. Definitely a runner's course, and difficult to see terrain / topography due to all the snow and flat light. Fun overall.
Administration 3:00:00 [3]
- Finalized OE2010 results data (fixed names, checked OK / MSP / DNF designations, etc.).
- Uploaded splits to AP.
- Imported overall results into RMOC database.
- Uploaded event photos to Flickr.
- Posted details for the next two meets.
- Several email follow-ups (meet report summary, volunteer list, etc.).
- Updated volunteer list.
- Composed & sent message to RMOC email list.
- Sent out invoices to school groups; summarized in an email to Sverre.
- Sent receipt & credit detail to AAHS JROTC coach.
Friday Apr 28, 2017 #
Run / Hike 36:07 [3] 2.04 mi (17:42 / mi)
slept:6.0 weight:125.3lbs
Neighborhood walk.
Strength / Stretching 15:00 [3]
Administration 3:00:00 [0]
Final prep for tomorrow's meet -- printed & sorted start cards; assembled CSOL school packets; email reminder & follow-ups; loaded snacks & water into car; sorted jersey samples & added size labels to all of them.
Thursday Apr 27, 2017 #
Run / Hike hills (Spring Training 2017) 58:58 [3] 4.45 mi (13:15 / mi) +325ft 12:24 / mi
slept:6.0 weight:124.8lbs shoes: Brooks Adrenaline (2016)
Jogged one mile to warm up.
Three laps on the "hill progression loop".
Walked home to cool down.
Administration 1:00:00 [0]
Email follow-ups related to this weekend's meet.
Administration 2:45:00 [0]
- Data-entered ~40 annual waivers.
- Uploaded waiver PDFs to RMOC server.
- Entered CSOL registration lists.
- Created OE2010 import files for Classes & Entries.
- Created start cards.
- Sent summary email to Doug / CS / MD.
Wednesday Apr 26, 2017 #
Run / Hike 26:59 [3] 1.51 mi (17:52 / mi)
slept:8.0 weight:126.1lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk.
Strength / Stretching 10:00 [3]
Core workout from this video, doing 30 seconds of each exercise instead of 60 -- https://www.youtube.com/watch?v=EvwuTw6rjTY
Tuesday Apr 25, 2017 #
Run / Hike (Spring Training 2017) 1:01:54 [3] 4.86 mi (12:44 / mi) +118ft 12:27 / mi
slept:8.0 weight:126.1lbs shoes: Brooks Adrenaline (2016)
At Davidson Mesa.
One mile warm-up jog.
Mile repeats x 3. My legs were incredibly sore from squats / lunges on Sunday and more of the same in my yoga class last night, so I was happy with my consistency, and just being able to do all three, even though I didn't have any speed. 10:25, 10:28, 10:24
Walked back to the car to cool down.
Monday Apr 24, 2017 #
Administration 2:00:00 [0]
WMOC research & RMOC email update; CSOL reminder email; locate photo and upload Facebook post; lots of email replies.
Strength / Stretching 1:00:00 [3]
slept:6.0 weight:127.2lbs
Yoga class. My favorite Tues-Thurs instructor is now also teaching on Mondays. Yay!
She is great, but the class included lots of lunge- and squat-like poses, which were tough after yesterday's squats and lunges. Oof.
Sunday Apr 23, 2017 #
Strength / Stretching 10:00 [3]
Workout with Troy -- sit-ups, push-ups, squats, lunges, side-lunges, sumo deadlift high-pulls w/ 25# kettlebell.
Run / Hike 1:17:00 [3] 5.11 mi (15:04 / mi)
shoes: Brooks Adrenaline (2016)
Hidden Mesa. Jogged four miles / walked the rest.
Administration warm up/down 3:00:00 [0]
RMOC membership updates & confirmation emails.
Answered several email questions.
Followed up on jersey samples.
Sent out Cherry Creek meet reminder.
And mainly -- reduced my email inbox from 600+ to 45!!! This included some retroactive updates to the RMOC website (volunteer names, meeting minutes, photo / RouteGadget links, etc.). And then many were either filed away or deleted. Ugh.