Training Log Archive: bbrookeIn the 7 days ending May 6, 2017:
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Saturday May 6, 2017 #
Run / Hike 1:13:06 [3] 5.48 mi (13:20 / mi) +180ft 12:56 / mi
slept:6.0 weight:123.4lbs shoes: Brooks Adrenaline (2016)
My assignment was to do 4-5 miles at a comfortable pace.
I had planned to get up early to beat the heat, but that didn't happen (still not sleeping well). Then my breakfast (yogurt) felt like a brick in my stomach for longer than usual. So I finally got started at 12:30 pm. :-P
I stopped at the park bathroom at ~two miles to drink some water and pour some over my head; did the same on the way back.
Was able to do five miles, at a very slow pace -- mainly due to the heat, sore legs from previous workouts, and probably from not eating right lately -- and then I walked the rest.
Administration 3:30:00 [0]
I finally got around to another RMOC project I've let languish for way too long...: installing and configuring an online OCAD repository with version control, which Michael Rounds will administer.
- Uploaded & unzipped OpenDocMan files on rmoc.org server.
- Set up a login / password for Michael on the server control panel.
- Created a new database for OpenDocMan; created user accounts for application & Michael.
- Created a private app directory for OCAD files.
- Configured basic settings in application.
- Documented everything for Michael (CC Doug, Sverre & Galen).
- Located and organized 62 OCAD files (email archive, old repository...).
Friday May 5, 2017 #
Run / Hike 37:50 [3] 2.0 mi (18:55 / mi)
slept:7.0 weight:124.3lbs shoes: Brooks Adrenaline (2016)
- Neighborhood walk.
Strength / Stretching 20 [3]
- Bootcamp / core workout.
Thursday May 4, 2017 #
Run / Hike intervals (Spring Training 2017) 50:30 [3] 4.1 mi (12:19 / mi) +187ft 11:48 / mi
slept:7.0 shoes: Brooks Adrenaline (2016)
At Community Park / Dutch Creek Trail.
- Quarter-mile jog to warm up.
- (two minutes hard effort / two minutes walking ) x 10
- Walked & jogged ~0.75 to cool down.
Strength / Stretching 5:00 [3]
- Stretching.
Wednesday May 3, 2017 #
Administration 15:00 [0]
Email follow-ups, one membership renewal, 15 membership expiration reminders.
Run / Hike 40:47 [3] 2.31 mi (17:39 / mi)
slept:6.0 weight:122.3lbs shoes: Brooks Adrenaline (2016)
Neighborhood walk.
Strength / Stretching 20:30 [3]
Bootcamp workout -- push-ups, burpees, squats, lunges, etc.
Tuesday May 2, 2017 #
Run / Hike (Spring Training 2017) 54:12 [3] 4.46 mi (12:09 / mi)
slept:6.0 shoes: Brooks Adrenaline (2016)
Jogged ~one mile to warm up.
Three-mile progression run. Each mile was supposed to be faster than the previous mile, but my legs felt dead and I got progressively slower (10:45, 10:52, 11:08). I haven't been eating or sleeping well, and I think that is taking a toll, along with being sore from squats & lunges. :-P
Monday May 1, 2017 #
Run / Hike 14:55 [3] 0.8 mi (18:39 / mi)
slept:6.0 weight:124.2lbs
Walked to & from the rec center.
Strength / Stretching 1:00:00 [3]
Yoga class.
Sunday Apr 30, 2017 #
Administration warm up/down 30:00 [0]
weight:123.9lbs
More Cherry Creek follow-up emails; event updates on website.
Run / Hike 59:42 [3] 3.14 mi (19:01 / mi) +177ft 18:03 / mi
shoes: Brooks Adrenaline (2016)
Walked up to Harper Lake, then a one-mile lap around Davidson Mesa, back home. Beautiful sunny weather.
Strength / Stretching 19:00 [3]
- Core workout, 10 exercises x 45 seconds each.
- Tabata -- squats, lunges, push-ups / 35# press.