Training Log Archive: bbrookeIn the 7 days ending May 23, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||
Tuesday May 23, 2017 #
Run / Hike tempo (Spring Training 2017) 54:38 [3] 4.33 mi (12:37 / mi) +115ft 12:19 / mi
slept:8.0 weight:120.4lbs shoes: Brooks Adrenaline (2016)
At Davidson Mesa --
* Jogged a half-mile to warm up.
* 5K time trial. After the first mile, I grouped up with a couple of others at a pace that was faster than my usual lazy trudge. Splits were 10:06, 9:24, 9:03, 1:00, for a total of 29:33. Yay!
* Walked 0.7 back to the trail head to cool down.
Strength / Stretching 21:00 [3]
shoes: Brooks Adrenaline (2016)
Tabata workout --
* knee push-ups
* 35# squats
* sit-ups w/ 5# mini-medicine ball
* 35# lunge steps
* crunches w/ 5# mini-medicine ball
* clamshells
* 35# press
Monday May 22, 2017 #
Strength / Stretching 1:00:00 [3]
slept:8.0 weight:121lbs
Yoga at the rec center.
Run / Hike 8:00 [3] 0.5 mi (16:00 / mi)
Walked five laps on the indoor track -- all I could do before the rec center closed at 9pm.
Sunday May 21, 2017 #
Administration 2:00:00 [0]
slept:8.0 weight:121.4lbs
Updates & emails related to OCAD repository, map status database / report, and mapping committee.
Run / Hike long (Spring Training 2017) 1:28:59 [3] 7.38 mi (12:03 / mi) +171ft 11:48 / mi
shoes: Brooks Adrenaline (2016)
Today's training plan assignment was "7 mile run, steady and sustainable" -- which I interpreted as "slow and easy". ;-)
I did laps at Davidson Mesa (3, 3, 1) so that I could stash water in my car, but I only stopped for water after the first lap.
The weather was perfect -- 60s and party cloudy -- and this actually felt pretty easy at my super-slow pace. "Ran" 7 and walked the rest.
Strength / Stretching 5:00 [3]
Stretching.
Saturday May 20, 2017 #
Run / Hike 57:50 [3] 3.0 mi (19:17 / mi)
slept:8.0 weight:119.5lbs shoes: Brooks Adrenaline (2016)
I'm supposed to run seven miles tomorrow (according to my training plan), so I decided to take it easy today with a walk to / from the first day of the local farmer's market. It was sunny, 50s, and...the farmer's market was cancelled due to the snow two days ago. Oh well, at least I got in a nice walk.
Still super-annoyed about the Manitou o-meet cancellation.
Administration 3:00:00 [0]
FINALLY posted results for RMOC's four Ski & Snowshoe meets from Jan-Feb-Mar (it's hard to get excited to work on those when only ~10 people show up and I'm not one of them...).
Also, removed sticky tape residue from ~20 jersey size samples while watching TV. (I had taped on my own size labels since the printing inside the jerseys was barely readable...and the tape left behind much worse residue than I expected. Oops.) Packed samples for shipping back to vendor.
Friday May 19, 2017 #
Run / Hike 39:47 [3] 3.25 mi (12:15 / mi) +180ft 11:38 / mi
slept:7.0 weight:120.1lbs shoes: Brooks Adrenaline (2016)
Jogged 3.1, walked the rest. Much better trail conditions than yesterday...
Strength / Stretching 21:00 [3]
Tabata workout -- seven rounds of 20 seconds effort / 10 second rest for each of these:
- Squats w/ 35# bar
- Crunches
- Lunge steps w/ 35# bar
- Sit-ups
- Presses w/ 35# bar / knee push-ups
- Clam-shells
- "Hyper" flutter-kick
Thursday May 18, 2017 #
Administration 1:00:00 [0]
slept:7.0 weight:120lbs
- Extracted registered-runner email list for Galen.
- Announcement on RMOC event page.
- Announcement comment and post on RMOC Facebook page.
- Email to CSOL coaches.
Also, answered some Buena Vista camping questions.
Run / Hike 32:00 [3] 2.28 mi (14:02 / mi)
shoes: Saucony Razor (Snow)
None of the sidewalks or paths were plowed, so this sucked (a mix of calf-high snow and ankle-deep melt water). I eked out two+ miles.
Strength / Stretching 20:00 [3]
Shoveled heavy, wet snow off deck & sidewalk.
Strength / Stretching 1:05:00 [3]
Restorative yoga class @ rec center.
Wednesday May 17, 2017 #
Strength / Stretching 18:00 [3]
slept:6.0 weight:118.9lbs
Core workout + arm stuff w/ 35# bar.
Administration 2:30:00 [0]
- Misc. email follow-ups throughout the day.
- Summarized mapping committee details for JP.
- Created meet details page for Buena Vista event.
- Sent Manitou Park reminder / update to CSOL coaches.
- Sent Manitou Park reminder / update to RMOC list.