Training Log Archive: bbrooke

Jump-rope to warm up: two minutes of singles / 30 seconds rest / one minute of double-unders / 30 seconds rest / one minute of double-unders.

Dynamic stretching, range-of-motion stuff, 10 squats and a few plank exercises to warm up.

Three sets:

- clapping push-ups x 5 (modified)
- kipping pull-ups x 5
- wall-to-wall jog / skip / shuffle

For time -- 21-18-15-12-9-6 reps of:

- 30# goblet squats (prescribed weight for women was 35#)
- push-ups (I did modified push-ups...)
- ab-mat sit-ups

14:24

I really feel like crap at these workouts lately -- blah and not real motivated to try hard. I think one contributing factor is my AWFUL diet during the work-week (and, often, on the weekend, too). After this workout, I stocked up on:

- a tub of sliced fruit (I know this is lazy, but I *am* lazy when it comes to food prep & packing a lunch).
- three two-packs of Fruit2day (one pack of each flavor -- they all look good).
- a tub of fresh pomegranate seeds (yum!).
- olives and roasted garlic (a salty snack that isn't potato chips).
- sweet potatoes, sweet onion and green apple to roast with a maple glaze for dinner and lunch leftovers.

C • food 2

C • Do you know the events for ... 4

After thinking about what I did wrong yesterday, I decided I needed to focus more on being very careful to stay on my bearing (by sighting distinct features in the distance), aiming off, and carefully ticking off washes as I crossed them.

- I forgot the aiming-off thing as I headed to #1... Had to wander back and forth when I hit the wash.

- I looked right at the boulder at #7 from a few feet above. I could see around most of it, but could not see the flag tucked right beneath it... Wandered upstream a bit before I saw Peg moving towards it.

- I planned to aim off a bit on my way to #13, but not quite THAT much. Thank goodness I happened to hit #14 and figured out how far off I was (and where I was); otherwise, a major disaster would have ensued. ;-)

- A better route choice to #16 would have been to take the northern trail to where it intersected with the wash, rather than taking the southern trail and having to guess at where I'd cut down into the wash (Troy pointed that out to me later).

Both days were a blast. I wish we could have stayed longer for more desert orienteering. Hopefully there will be another multi-day meet there in 2011.

Red Sun Day 2 - Splits

Event: Ironwood 2-Day
 

Day 1 Red course at Ironwood. I overshot a few controls but I didn't ever get too horribly lost (a la Anza-Borrego). The course was nice and flat, and I only had one really bad cholla encounter. Fun overall!

Updating with tracks:

- Not being familiar with the map yet, I was looking for a much more distinct reentrant at #2. It appears that I passed right by it before circling back.

- Can't remember exactly what went wrong at #4...

- I was counting on the trail to stop me on my way to #6, but I never saw the trail. Luckily I turned back before I went too far beyond it.

- I stopped to disentangle my ankle from a cholla on my way to #11. When I looked up, Eric Bone was leaving the control. I had no idea I had made a perfect beeline for it... I certainly wouldn't have expected that on such a long leg.

- Got off my bearing and didn't feel too confident going into #13. Found it after a bit of very careful walking around and map/feature matching.

Two rounds:

- sit-ups x 40
- push-ups x 30 (all but 15 were modified push-ups)
- 10# dumbbell press x 20

Red Sat Day 1 - Splits

We spent about an hour driving up to the Chimney Rock Night-O only to find out that it was being cancelled due to a storm and bad road conditions...

Event: Saguaro Training Mini-Week
 

Jump-rope, dynamic stretching, range of motion exercises, modified push-ups & 10 squats to warm up.

35# high pull x 5, power snatch x 5, thrusters x 5, good mornings x 5, jump-rope x 40 singles.

35# high pull x 5, power snatch x 5, thrusters x 5, good mornings x 5, 6# wall balls x 15.

Warm-up with 15 or so reps on three-position power clean. 35#, 55#, 65#.

For time:

- power clean x 5 (55#)
- strict pull-ups x 5 (I substituted "negative" pull-ups)
- kipping pull-ups x 10 (I substituted some jumping pull-ups in the first few sets)
- 60 seconds rest

18:12