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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bbrooke

In the 7 days ending Mar 25, 2012:

activity # timemileskm+ft
  Strength / Stretching3 2:55:00
  Orienteering1 1:56:09 5.62(20:40) 9.05(12:50) 338
  Total4 4:51:09 5.62 9.05 338
averages - sleep:8 weight:128lbs

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Sunday Mar 25, 2012 #

Event: RMOC Orienteering Meet - Bear Creek Lake Park
 

Orienteering race (Red) 1:56:09 [3] 5.62 mi (20:40 / mi) +338ft 19:33 / mi
slept:8.0 shoes: Adidas Supernova Riot


Almost "DFL". I blame lingering effects of donating blood on Wednesday, and CrossFit soreness. And this is one of my least-favorite RMOC maps (other least-favorites are Chatfield and Cherry Creek -- blah, boring, urban parks). :-P


Red - Splits

Friday Mar 23, 2012 #

Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot

  • Dynamic stretching & 400m jog to warm up.

  • Pull-up & thruster warm-up.

  • AMRAP in seven minutes:

    - 55# thruster x 3 / kipping pull-ups x 3
    - 55# thruster x 6 / kipping pull-ups x 6
    - 55# thruster x 9 / kipping pull-ups x 9
    - etc.

    I made it into the 12 round -- 12 thrusters + 3 pull-ups. 51 total reps.

Wednesday Mar 21, 2012 #

12 PM

Note


Blood donation — #5 of 8 for gallon pin.

HR 52
BP 104 / 64

6 PM

Strength / Stretching (CrossFit) 1:10:00 [3]
slept:8.0 weight:128lbs shoes: Saucony Peregrine


- Dynamic stretching and 500m run to warm up.

- Weighted lunge steps, working up to three-rep max (three on each leg). 15# x 3, 35# x 3, 45# x 3, 55# x 3, 65# x 2.

- For time -- four rounds: kettlebell swings x 30 / 60-second plank. Prescribed kettlebell weight for women was 53#. I did 1-1/2 rounds with 35#, and then switched to 25# (was feeling less than 100%, probably due to blood donation). 15:15.

- Easy 1000-meter row to cool down.

Monday Mar 19, 2012 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot

  • Dynamic stretching & jogging to warm up.

  • Floor press, working up to three-rep max. I got two reps at 75#.

  • For time:

    - sumo deadlift high-pull x 30 / abmat sit-ups x 50 / kipping pull-ups x 30 / run 400m
    - SDHP x 20 / abmat sit-ups x 50 / kipping pull-ups x 20 / run 400m
    - SDHP x 10 / abmat sit-ups x 50 / kipping pull-ups x 10 / run 400m

    Prescribed weight for women was 55#. I used 45# and used a band on half of the pull-ups on the first two rounds. 26:05.

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