Training Log Archive: bbrookeIn the 7 days ending Jun 26, 2011:
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Saturday Jun 25, 2011 #
Event: RMOC - White Ranch
Run / Hike 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:6.0 shoes: Adidas Supernova Sequence 2
I helped install a new permanent course at Bear Creek Lake Park. We were out for about three hours total. This was an Eagle Scout project, so the scouts did most of the manual labor...
Photos
Thursday Jun 23, 2011 #
Run / Hike tempo (Summer Training) 1:00:28 [3] 5.44 mi (11:07 / mi)
slept:6.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- 0.2-mile jog to warm up (should have been a half mile but I was late -- AGAIN).
- Four mile progression run. The goal was to have each mile be a bit faster than the previous mile, ending a bit faster than 10k race pace. My splits were 10:43, 10:21, 10:00, and 9:22. My left toe that's been hurting the past two days (bursitis? arthritis?) didn't hurt while I was running, but my left calf was really tight and sore (probably leftover from Tuesday's track workout).
- Slow jog to cool down, a little over a mile.
- Stretching.
Tuesday Jun 21, 2011 #
Run / Hike intervals (Summer Training) 1:17:11 [3] 5.0 mi (15:26 / mi)
slept:4.0 weight:128lbs shoes: Saucony Peregrine
- Jogged two laps to warm up (should have been four laps but I was late...)
- 2 x 400 with two minutes rest in between. Goal was to go as fast as possible while maintaining good form. Also, goal was consistency from lap to lap. (1:51, 1:50)
- 4 x 800 with three minutes rest in between. Goal was to maintain same pace as the 400s, with up to 10-20 extra seconds overall. (3:55, 3:50, 3:55, 4:01)
- 2 x 400. Goal was to be consistent with first set of 400s. (1:55, 1:50)
- Walk / jog four laps to cool down.
Monday Jun 20, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:6.0 weight:128lbs shoes: Inov-8 Oroc 340
- I was late so I missed most of the warm-up... I got in five kipping pull-ups and ten knee push-ups.
- Technique practice for power clean, front squat, push-press and back squat.
- Five sets of five reps of the "bear complex", with increasing weight in each set, for max load (not time). Bear complex = power clean / front squat / push press / back squat / push press = one rep. 55# / 60# / 65# / 70# / 55#.