Training Archive: bbrooke

In the 7 days ending 2008-06-21:

activity

time

miles

climb

Run / Hike

4:05:03

16.47

(14:52)

26.51

(9:14)

300

Cycling

2:15:40

26.13

(5:11)

42.05

(3:13)

Soccer

30:00

Strength / Stretching

5:00

Total

6:55:43

42.6

68.56

300

[csv]

1:57

0:00

» now

Saturday Jun 21
	Run / Hike race (Sprint #1) 39:02 [3]*** 2.2 mi (17:43 / mi) +80m 9:54 / km
	slept:8.0 weight:124lbs shoes: Vasque Adrenaline
	I did Sprint #1 second -- and it went a lot better than Sprint #2, but I still had some errors.
	Run / Hike race (Sprint #2) 42:00 [3]*** 2.02 mi (20:47 / mi) +170m 10:14 / km
	shoes: Vasque Adrenaline
	Sprint #2. Major errors at 3, 5, 9 and 11...

	C • # 4 4
	Run / Hike warm up/down 36:11 [3]*** 1.25 mi (28:56 / mi) +50m 16:00 / km
	shoes: Vasque Adrenaline
	Control pick-up (walking).
	Note

	Ratlaf and b0be did a great job at this meet. There were about 75 runners, and the courses were fun.
Friday Jun 20
	Cycling tempo 32:21 [3]6.33 mi (5:07 / mi)
	slept:8.0 weight:124lbs
	Bike to work.
	Note

	I'm falling asleep at my desk. Ugh.
	Cycling 35:25 [3]6.58 mi (5:23 / mi)

	Bike home from work. I had to hurry a little; I have dinner plans at The Gondolier (all-you-can-eat spaghetti).
Thursday Jun 19
	Run / Hike tempo (Summer Training) 1:05:53 [3]5.83 mi (11:17 / mi)
	slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
	I was SOOOOO close to sleeping in this morning. Warm-up lap around the park. Today's assignment was: 3 x 10-minute tempo run with a 5-minute walk / jog to rest in between. Our coach defined the tempo pace as "you could talk if you had to, but you wouldn't want to" or "maybe 30 seconds slower than your 10km race pace". ----------------------------------------- Time \| Avg Pace \| Distance ----------------------------------------- 10:00 \| 9:09 \| 1.1 10:00 \| 8:41 \| 1.2 10:00 \| 8:48 \| 1.1 ----------------------------------------- Cool-down jog back to the trail head.
	Note

	Even though I'm doing more weekly miles than I used to, the miles are mostly flat and my bad foot is hardly bothering me at all lately. So, I've concluded that running uphill on the balls of my feet is what aggravates my forefoot bursitis (or whatever it is).
	Soccer intervals (outdoor) 30:00 [4]

	We lost 2-1, but we played a thousand percent better than last week. I have a mild headache as a result of (a) looking into the low sun and (b) heading a ball badly (more crown-of-head than front-of-head). But, when I'm in Boulder, I have an excuse to swing into Whole Foods for a goat cheese-basil salmon burger. YUM!
Wednesday Jun 18
	Cycling tempo 30:15 [3]6.4 mi (4:43 / mi)
	slept:7.0 weight:124lbs
	Bike to work. NO WIND! It's amazing what a difference that makes -- I was about eight minutes faster than on the windy day last week. Actually, the wind was starting to pick up just as I got to the office. It was an easterly wind, carrying the lovely scent of the Greeley feed lots. At least it'll be a tailwind on my way home if it keeps up 'til this evening.

	C • tailwind 4
	Cycling 37:39 [3]6.82 mi (5:31 / mi)

	Bike home with a stop at the grocery store. Again -- NO WIND!
Tuesday Jun 17
	Run / Hike hills (Summer Training) 1:01:57 [3]5.17 mi (11:59 / mi)
	slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
	Half-mile warm-up. Tyler Avenue hill repeats x 4 (up the hill for 0.3, then loop back down to the start to make a one-mile circuit). I guess I started off well, but then we all got spread out around the loop and I lost my pacer. 2:35 2:47 2:56 2:55 Half-mile cool-down.
	Strength / Stretching warm up/down 5:00 [3]

	Stretching afterwards.

Training Archive: bbrooke

Saturday Jun 21

Friday Jun 20

Thursday Jun 19

Wednesday Jun 18

Tuesday Jun 17