Training Log Archive: bbrookeIn the 7 days ending Jun 9, 2018:
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Saturday Jun 9, 2018 #
Run / Hike 1:30:21 [3] 7.31 mi (12:22 / mi) +1097ft 10:49 / mi
slept:6.0 weight:113.1lbs shoes: Brooks Adrenaline (2018)
Breakfast run with the LoCO FIT group. We started an hour earlier than usual (7am) since the trailhead parking lot fills up on weekends -- but starting early was also great because today's forecast high is 96°F.
I had done the Springbrook portion of this loop before (a few years ago?), but not any of the rest of it. It was BEAUTIFUL (except for the last mile on the road) and there were two other girls at my pace, which was nice. Also, a good start to the hill training I need to do.
Resisted the urge to get an indulgent Panera pastry afterwards...stuck to oatmeal w/ fruit & cinnamon crunch topping.
Dowdy Draw - Springbrook - Goshawk Ridge - Fowler - Eldorado Springs.
Run / Hike 35:00 [3] 1.5 mi (23:20 / mi) +107ft 21:51 / mi
Walked to & from running group mojito party.
Friday Jun 8, 2018 #
Cycling 1:05:20 [3] 10.0 mi (6:32 / mi) +383ft 6:18 / mi
slept:3.0 weight:113.2lbs shoes: Safire
Inaugural Louisville Cyclery cruiser ride -- an easy meander around town. I'm not sure of the exact mileage or time, since I forgot to restart my watch after a few of the many regrouping stops. I wanted something easy, since I'm expecting tomorrow morning's LoCO FIT breakfast run at Dowdy Draw to be tough.
p.s. HORRIBLE sleep last night -- not sure why.
Thursday Jun 7, 2018 #
Run / Hike (Summer Training 2018) 58:14 [3] 5.68 mi (10:15 / mi)
slept:6.0 weight:114.7lbs shoes: Brooks Adrenaline (2018)
- Ran three laps to warm up + warm-up drills (grapevines, etc.).
- 1600 / 1200 / 800 / 600 / 400 / 200 m. Assignment was to do the 1600 at 5 K race pace, and then get faster on each successive set. ~Three minutes rest in between.
1600 8:12
1200 6:04 (7:57 avg pace)
800 3:58 (7:50)
600 2:54 (7:31)
400 1:51 (7:16)
200 0:50 (6:34)
- Ran three laps + walked one lap to cool down.
And meanwhile, someone was apparently getting shot about a mile away.
Administration 1:00:00 [0]
Finalized winner / finisher souvenir design for RMOC's upcoming "Wild Goat" meet.
Wednesday Jun 6, 2018 #
Run / Hike 27:51 [3] 2.33 mi (11:57 / mi)
slept:8.0 weight:113lbs shoes: Brooks Adrenaline (2018)
Easy neighborhood run -- ran two, walked the rest. HOT (~90°F).
Tuesday Jun 5, 2018 #
Administration 2:00:00 [0]
RMOC admin work -- email follow-ups (CSOL & Dell Gulch meets); uploaded photos & created Facebook post for Manitou meet; drafted HTML email w/ photos for Manitou results and next three RMOC meets.
Run / Hike hills (Summer Training 2018) 1:12:43 [3] 6.71 mi (10:50 / mi) +532ft 10:05 / mi
slept:6.0 weight:113.9lbs shoes: Brooks Adrenaline (2018)
- Ran ~1 mile to warm up.
- Tyler Ave hill loop @ tempo pace x 5.
- Ran & ralked ~1 mile to cool down.
Monday Jun 4, 2018 #
Strength / Stretching 1:00:00 [3]
slept:8.0 weight:113.6lbs
Vinyasa yoga class at the rec center.
Sunday Jun 3, 2018 #
Orienteering (Red course) 1:10:25 [3] 4.36 mi (16:09 / mi) +558ft 14:24 / mi
slept:6.0 shoes: Salomon Speedcross (2017-Navy)
Yay -- this went MUCH better than last night. (Although my legs felt sore & tired...)
I lost track of where I was as I got close to #8, but otherwise I'm happy with this. Nice weather for running (overcast), and a fun course.
Administration 1:15:00 [0]
Manitou meet follow-up --
* One membership renewal.
* Uploaded XML splits to Attackpoint.
* Sent XML files to Jan for RouteGadget.
* Uploaded overall results.
* Data entry for volunteer list.
* Jersey follow-ups.
* Set up Google Drive folder for Senia's photos.