Training Log Archive: bbrooke

Event: Greenland Trail 50K, 25K & 8M
 

Red Night-O course at Buena Vista. Started off badly by missing my intended attackpoint for #1 (top of reentrant to the right and a subtle bend in the road). Luckily I figured out where I was when I got to the next bend in the road. #2 was no problem. I hit an unmarked trail on my way to #3. I thought it was the road beyond #3 (I should have realized the difference between "road" and "trail" symbols), so I turned around, wandered a bit, and eventually relocated. On the way to #4, I wasn't on the ridge I thought I was on, but luckily I noticed the clumps of trees in the reentrant to my left, so I corrected before I got too far off-route. #5 through #12 -- no huge mistakes, just minor mistakes here and there and general slow movement. I was first of three female participants (one of them mispunched -- but usually she beats me by a big margin).

GPS tracks:

Night-O Red - Splits

CrossFit class:

Range-of-motion stretches.

10 squats / 10 back extensions / 10 push-ups / 10 pull-ups (assisted) / 10 sit-ups.

Five rounds of:

A -- three sets of [power snatch x 3 (43#) / push-ups x 6 / box jumps x 9] in three minutes.
+
B -- one 40-yard sprint + 60 seconds rest.

Sprint times were: 6.37, 6.72, 6.34, 6.44, 6.40.

43# was too light. But, I got very little sleep last night and I have two orienteering races this weekend (in Buena Vista). So I guess it was OK to flake out and take it easy...

Worked late. Missed my running group AND the girls-nite bike ride. :-(

CrossFit class:

Jump-rope, range-of-motion stretching, sprints, practice double-unders.

Burgener movements with PVC and then with bar and weight, to warm up.

For time: Row 500m / Squat clean & jerk 65# x 10 / Run 500m / Squat clean & jerk 65# x 10 / Double-unders x 65 / Squat clean & jerk 65# x 10. My time was 34:28, about twice as long as everybody else... Also, the women's actual prescribed weight was 105#.

Spring Training:

Jog one loop to warm up.

Mile repeats x 2: 8:00 and 8:30. I didn't feel very peppy on either one, particularly the second one. I think I'll need to change (lower) my expectations about doing well in these running workouts if I'm going to continue with CrossFit workouts on alternate days...

Jog one loop to cool down.

CrossFit Class:

Jump rope and range-of motion strecthes.

Two sets of (wall squats x 10 / push-ups x 10 / knees-to-elbows x 10).

Back squats 10-8-8-8 with increasing weight, to warm-up.

Back squats 5-5-5-5-5 with four sets of modified rope climbs interspersed. Max weight for 5 reps was 105 pounds. (I only was able to do two reps with 115 pounds on the last set.)

For time: 21-15-9 of burpees / 30-pound kettlebell swings (7:30).

Jog at Hidden Mesa. The trail was amazingly dry, considering all the rain we got yesterday. Perfect conditions -- warm but with clouds to keep the sun off.