Training Log Archive: bbrookeIn the 7 days ending Jan 9, 2011:
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Saturday Jan 8, 2011 #
Orienteering race (Snowshoe-O) 1:25:04 [3] ** 3.91 mi (21:45 / mi) +676ft 18:42 / mi
slept:6.0 weight:130lbs shoes: Saucony Razor (Snow)
I felt like I was moving as slowly as ever...but I was first overall on the Medium Snowshoe course (out of only five people). Woot!
#2 had the wrong control code, so I looped around to be sure I was in the right place. I don't think I lost too much time here, though. But, the cumulative time wasted taking photos, adjusting my bindings, making a pit stop, and giving directions to random people was probably substantial. ;-)
Also, I got talking to someone and missed the correct turn-off for #8.
Very fun overall...with a late lunch at our favorite Mexican place in Boulder afterwards.
Wednesday Jan 5, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:5.0 weight:129lbs shoes: Adidas Supernova Sequence 2
- Warm-up: 200 jump-rope singles; back / shoulder stuff with resistance bands; sit-ups x 25; 60-second planks x 2; pigeon-pose stretching; squat / hamstring stretch x 10.
- Lots of warm-up with 15# kettlebell -- swing, snatch & goblet squat.
- For time:
- Kettlebell swings x 40
- Kettlebell snatch x 20 (right arm)
- Kettlebell snatch x 20 (left arm)
- Goblet squats x 40
- Kettlebell snatch x 20 (left arm)
- Kettlebell snatch x 20 (right arm)
- Kettlebell swings x 40
Prescribed weight for women was 35# and the goal was to finish around 10:00. I used 20#, which felt kinda light, but my time was 9:40 so maybe that was a good weight to use. - 20# dumbell floor press (hopefully to help me get better at push-ups), 3 x 10.
- 20-second hand-stands x 2
Tuesday Jan 4, 2011 #
Strength / Stretching (CrossFit) 55:00 [3]
slept:6.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Warm-up -- two rounds: jumprope singles x 200 / bosu-ball squats x 10 / bosu-ball push-ups x 10.
- Lots of reps of squats, push-press & thrusters to warm up.
- Work up to one-rep max on thruster: 80#.
- Three rounds, for time: 95# thruster x 10 / rope climbs x 3. I used 55# on thr thrusters. I was able to do rope climbs for the first two rounds, but then I modified it on the last round. 13:55.
Monday Jan 3, 2011 #
2 PM
Run / Hike 50:57 [3] 4.28 mi (11:54 / mi)
slept:8.0 weight:127lbs shoes: Saucony Razor (Snow)
Easy jog at Davidson Mesa.
The trail was snow-packed and very lumpy, like mini-moguls. Not the greatest to run on.
But, it was a sunny, blue-sky day, and I didn't need excessive layers to be comfortable (it was about 35°F).
I did the short one-mile loop first, because I knew I'd probably talk myself out of tacking it on at the end. This worked out well, since I was able to shed my jacket when I passed by the trailhead at the end of the loop, before I started on the three-mile loop.
3 PM
Strength / Stretching 15:00 [1]
Dynamic stretching after my run.
And then some snow-shoveling at home...