Training Log Archive: bbrookeIn the 7 days ending Aug 15, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Aug 14, 2011 #
Orienteering race (Scapegoat) 4:08:16 [3] 11.13 mi (22:18 / mi) +1562ft 19:41 / mi
slept:8.0 shoes: Saucony Guide 4 (2011)
"Scapegoat" course at Blue Mountain. Exhausting but fun. There were three loops in total, but I was happy to finish just the first one... (Only two people did all three loops.)
I had huge errors at #1 and #3, and then I totally lost contact with the map on my way to #12 (I was finally able to relocate when I saw the road in the distance). I haven't been on a 1:15 map in about a a year; maybe that was a factor?
Thursday Aug 11, 2011 #
Run / Hike warm up/down (Summer Training) 6:23 [3] 0.56 mi (11:24 / mi)
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Short, easy jog to warm up.
Run / Hike (Summer Training) 51:44 [3] 3.66 mi (14:08 / mi)
shoes: Saucony Guide 4 (2011)
This was supposed to be a progression run -- each mile faster than the previous one -- and it was supposed to be four to six miles.
But, within the first half-mile, I talked myself into only doing three miles, all at an easy pace (10:54, 11:34, 10:45). Blah. My excuse: the 9-mile Scapegoat coming up this weekend.
The rest of the time was spent walking / jogging to various points on the loop to gather up the others who were doing longer runs.
Wednesday Aug 10, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Saucony Grid Omni TR
- Dynamic stretching to warm up.
- Sumo deadlift high-pull and push-press / push-jerk technique practice.
- More warm-up -- three Tabata rounds at each station: rowing, 6# wall-balls, 8" box jump, sumo deadlift high-pull w/ PVC, and push-press w/ PVC.
- For time:
- 20 calorie row
- 30 wall-balls @ 20# / 14# (I used 6#).
- 20 toes to bar
- 30 box jumps @ 24" / 20"
- 20 sumo deadlift high-pulls @ 110# / 70# (I used a 44# kettlebell)
- 30 burpees
- 20 shoulder to overhead @ 135# / 95# (I used 55#)
16:26
Tuesday Aug 9, 2011 #
Run / Hike warm up/down (Summer Training) 5:00 [3] 0.5 mi (10:00 / mi)
slept:6.0 weight:130lbs shoes: Saucony Guide 4 (2011)
Easy jog to warm up.
Run / Hike intervals (Summer Training) 42:39 [3] 3.44 mi (12:24 / mi)
shoes: Saucony Guide 4 (2011)
Ladder workout: 1-2-3-4-5-4-3-2-1 with two minutes of walking / rest between each effort.
Run / Hike warm up/down (Summer Training) 8:12 [3] 0.65 mi (12:37 / mi)
shoes: Saucony Guide 4 (2011)
Cool-down jog.