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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bbrooke

In the 7 days ending Apr 29, 2017:

activity # timemileskm+ft
  Administration5 14:45:00
  Run / Hike5 4:20:58 17.97(14:31) 28.92(9:01) 443
  Strength / Stretching4 1:35:00
  Orienteering1 1:31:15 5.57(16:23) 8.96(10:11) 266
  Total11 22:12:13 23.54 37.88 709
  [1-5]9 10:27:13
averages - sleep:7 weight:125.7lbs

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Saturday Apr 29, 2017 #

1 PM

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.

10 PM

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 #

5 PM

Run / Hike 36:07 [3] 2.04 mi (17:42 / mi)
slept:6.0 weight:125.3lbs


Neighborhood walk.

Strength / Stretching 15:00 [3]


Core workout again -- 45 seconds of each exercise. And then some stretching.

7 PM

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 #

10 AM

Strength / Stretching 10:00 [3]


Workout with Troy -- sit-ups, push-ups, squats, lunges, side-lunges, sumo deadlift high-pulls w/ 25# kettlebell.

12 PM

Run / Hike 1:17:00 [3] 5.11 mi (15:04 / mi)
shoes: Brooks Adrenaline (2016)


Hidden Mesa. Jogged four miles / walked the rest.

3 PM

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.

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