Training Log Archive: bbrooke

- Jog three laps to warm up.

- Three laps of "ins and outs" (sprint on the straights and super-slow recovery jog on the corners).

- Jog one lap to rest.

- Three more laps of ins and outs.

- Jog four laps to cool down.

- Stretching.

Event: Colorado Scholastic Orienteering League Championships & JROTC Jamboree
 

This was an incredibly busy but fun afternoon and evening helping at Leif's CSOL Championship and JROTC Jamboree meet at Peaceful Valley.

Leif had standard Yellow and Orange courses for the CSOL runners, and a Score-O for the JROTC Jamboree runners. Luckily Doug realized that would require two different versions of the timing software and therefore two PCs, two download stations, two printers, etc. And Luckily Doug had all that equipment and knew how to set it up. ;-)

All the kids seemed to have fun. One team found all 24 controls on the Score-O course. HOO-ah! LTC Nielsen (camp director) told me and Doug that the (secret, unannounced) prize for the top three Score-O teams would be getting first in line for their special steak and ice cream dinner the following night. :-)

First session of the "LoCO FIT" summer running group (I decided to re-join). I had to get up at 5:45 am, and I think I got a total of about four hours sleep last night...ugh.

- One-mile jog to warm up.

- Two mile tempo run, to serve as a baseline for this session: 19:11 (9:46 (distinct headwind) / 9:15). My goal was to be under 10:00 per mile, so this was OK.

- One-mile jog and a bit of walking to cool down.

- Stretching.

- Dynamic stretching, jogging drills & 400m jog to warm up.

- Planks and other core stuff.

- Kettlebell technique work w/ light kettlebell (15#).

- "Helen" -- three rounds for time: 400m run / 35# kettlebell swings x 21 / kipping pull-ups x 12. 18:23 rx'd.

- Stretching to cool down.

Push-ups -- three sets of 12.

Out and back on the Mayhoffer-Singletree trail. I started on the east end this time, which I think I prefer since I get most of the uphill out of the way in the first half. Perfect temperature and no wind.

My feet didn't hurt this time, but it seems like my calves get more sore than usual with these shoes.

To and from the Louisville Food Festival. For $20 I got two slices of pizza, an Arnold Palmer w/ fresh-squeezed lemonade, a mini-cannoli, and two packs of herby dip mix (all from different booths).