Training Log Archive: bbrookeIn the 7 days ending Jun 19, 2011:
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Saturday Jun 18, 2011 #
Event: RMOC - Observatory
Orienteering race (Red course) 1:49:59 [3] 5.47 mi (20:06 / mi) +1142ft 16:47 / mi
slept:8.0 weight:128lbs shoes: Inov-8 Oroc 340
Red course at Observatory (Nederland, CO).
I had some bobbles early on:
- I second-guessed myself and back-tracked when looking for #4. (Also, I apparently left the trail at a spot different from where I thought I was, which probably contributed to my confusion.)
- I hit an unexpected pit on the way to #6. The pits on this map are so reliably mapped that I got really confused and wandered for a while. Looking at my tracks, I was right where I wanted to be until I hit that pit. Turns out the pit symbol is hidden under the line from #5 to #6. Grrr.
- I made a 180-degree error leaving #7. This was a terrible place to make a 180-degree error, since #7 was at the top of an incredbly steep hill.
I was in the bottom half of all finishers, but was the first female finisher.
Thursday Jun 16, 2011 #
Run / Hike hills (Summer Training) 1:02:48 [0] 4.65 mi (13:30 / mi)
shoes: Saucony Peregrine
- Jog from park to trailhead to warm up (0.75-mile).
- Hill repeats at Aquarius / Empire trail: the assignment was to push hard on the initial uphill, recover on the flat and downhill sections on the way to the other end of the trail, and then turn around and repeat for 30-45 minutes. I did 2.5 laps (five hills).
- S-L-O-W jog back to the park.
- Five minutes of stretching.
Wednesday Jun 15, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Jogging and dynamic stretching to warm up.
- For time:
- Rope climbs x 2
- Handstand push-up x 4 (I substituted kick-ups x 4)
- Double-unders x 24
- 20" box jumps x 24
- windshield wipers x 24 (I substituted abmat sit-ups)
- 35# kettlebell swings x 24
- parkour course around the entire gym
- burpees x 5 for each time you touched the floor on the parkour course (I ended up doing 20 burpees).
19:19
I thought I'd skip the parkour course, but it was actually really fun and I did part of it twice...
I'm not sure if the air was extra dry tonight or what, but my throat feels like I inhaled sandpaper. Couldn't stop coughing for quite a long time.
Tuesday Jun 14, 2011 #
Run / Hike tempo (Summer Training) 1:00:00 [3] 4.59 mi (13:04 / mi)
slept:8.0 weight:128lbs shoes: Saucony Peregrine
- Jog one mile to warm up.
- Mile repeats. Goal was to stay consistent at 10k race-pace or just slightly faster. 9:36, 9:32, 9:28.
- Walked back to park to cool down.
- Stretching.
- Cold water bath when I got home. Woo!
Monday Jun 13, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Warm-up: 800m jog, dynamic stretching, sit-ups x 15, supermans x 15, push-ups x 6 (technique).
- Two rounds: 20# kettlebell swings x 8 per arm / 60-second plank.
- Deadlift warm-up.
- Ten rounds, for time: deadlift x 15 / push-ups x 15. Women's prescribed weight for the deadlift was 95# (135# for men). I started with 75# for the first three rounds but then dropped down to 55# for the final seven rounds (since I'd like to be able to walk at tomorrow morning's running group workout...). Also, I did 100% of the push-ups on my knees. Even knee push-ups are hard when you hit 50 or so... :-P My time was 19:20.
- And, tonight was my first time drinking a recovery shake. Hopefully it might help with soreness...?