Training Log Archive: bbrookeIn the 7 days ending Oct 30, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Oct 30, 2010 #
Run / Hike 46:38 [3] 4.12 mi (11:19 / mi) +630ft 9:53 / mi
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
Jog at Marshall Mesa / Cowdrey Draw. Discovered a new trail connector into Superior -- Singletree Trail.
Friday Oct 29, 2010 #
4 PM
Orienteering (Corn Maze) 1:12:58 [3] 2.87 mi (25:25 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
I pre-ran the Corn Maze course we'll be using on Sunday. Fun! Two controls are missing punches, and one control has a punch but no ID number. Those issues obviously aren't deal-breakers, but I'm glad I know to warn people ahead of time.
6 PM
Strength / Stretching (CrossFit) 1:00:00 [3]
shoes: Adidas Supernova Sequence 2
- Various "POSE" running drills that I'm not sure I'm into...
- Dumbbell squat snatch warm-up.
- Two rounds: run 800m + as many rounds as possible in five minutes of dumbbell squat snatch x 10 / abmat sit-ups (not anchored) x 10. Women's prescribed weight was 25#, but I used 15#. I completed five rounds + 10 reps of the squat snatch.
- Push-ups: 3 x 10 (using red bands).
- Kipping pull-ups x 10.
Thursday Oct 28, 2010 #
12 PM
Strength / Stretching (CrossFit Strength) 30:00 [2]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Jumping jacks, push-ups, and dynamic stretching to warm up.
- Deadlift -- warm-up and then 5-5-5 at 40-50-60% of one-rep max (assumed to be 155). 35# x 10 / 65# x 10 / 85# x 5 / 105# x 5 / 115# x 5.
- Floor press -- warm-up and then 5-5-5 at 40-50-60% of one-rep max (assumed to be 65). 20# x 10 / 35# x 8 / 45# x 5 / 55# x 5 / 60# x 5.
- I skipped the other stuff (sled pushes and abs), so I could go run instead.
1 PM
Run / Hike 37:16 [2] 2.94 mi (12:41 / mi) +272ft 11:39 / mi
shoes: Adidas Supernova Sequence 2
An easy jog with a girl from the gym. (She's not a regular runner, so this was a very slow pace... Oh, and we also had to wait quite a while at two lights to cross the highway.)
Tuesday Oct 26, 2010 #
Strength / Stretching (CrossFit Strength) 45:00 [2]
- Warm-up: 1000m row and dynamic stretching.
- It was a pleasant surprise to find that this is an "off week" in the four-week cycle. The back squat workout was 5-5-5 at 40-50-60% of one-rep max (assumed to be 110#). 45# x 10 / 55# x 5 / 65# x 5 / 75# x 5.
- 3 x 12 GHD sit-ups.
- 3 x 12 back extensions.
- Heavy sled push x 6 (added 45# on the first two; added 70# on the last four).
- Lots of painful manipulation of my calves using a small, hard ball.
Monday Oct 25, 2010 #
Note
Oof -- maybe diving right in with 30 minutes of jumpr-rope was a bit much; my calves feel like knots of pain...
Sunday Oct 24, 2010 #
Run / Hike (CrossFit) 30:00 [2]
slept:10.0 shoes: Adidas Supernova Sequence 2
I worked on double-unders for about a half-hour. Incredibly frustrating. The most I can do is 10 (and I was only able to do that one time), in a pattern of single-double-single-double-etc.