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Training Log Archive: bbrooke

In the 7 days ending Jan 25:

activity # timemileskm+ft
  Run / Hike6 5:55:03 28.4(12:30) 45.71(7:46) 1456
  Administration2 3:30:00
  Strength / Stretching2 1:30:00
  Total7 10:55:03 28.4 45.71 1456
  [1-5]7 7:25:03
averages - sleep:7 weight:121lbs

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Saturday Jan 25 #

Run / Hike long 1:53:02 [3] 10.25 mi (11:02 / mi) +650ft 10:24 / mi
slept:7.0 weight:121.4lbs shoes: Brooks Adrenaline (2019)


There wasn't an official LoCO FIT breakfast run today (Coach Erin had foot surgery last week), but a few of us met up in Superior for distances ranging from 10 (me) to 21 miles.

The long group did the entire Dirty Bismarck loop plus some extra miles; I met them at the tail end of their loop and did two out-and-backs on the Mayhoffer-Singletree trail.

Fantastic sunny & mild weather, with just a bit of a westerly wind; trail was totally dry (no snow, ice, or mud to contend with). Breakfast with the group afterwards at Panera.

Friday Jan 24 #

Run / Hike 24:00 [3] 1.49 mi (16:06 / mi) +107ft 15:05 / mi
slept:7.0 shoes: Brooks Adrenaline (2019)


Walked to & from the rec center, with an extra loop around the arboretum.

Strength / Stretching 1:00:00 [3]


Yoga class at the rec center.

Administration 1:30:00 [0]


Prep work for tomorrow's RMOC meet at Frisco Nordic Center -- reminder to email list, one membership renewal, data entry for 2020 annual waivers, OE2010 files, start cards, and email summary to Doug.

Thursday Jan 23 #

Note
slept:7.0


Work & travel day...

Wednesday Jan 22 #

9 PM

Run / Hike 1:05:00 [3] 3.0 mi (21:40 / mi)
slept:7.0 shoes: Hoka Challenger (2019)


Walking on hotel treadmill @ 3 mph, while reading & watching Python course materials for week #1.

Tuesday Jan 21 #

6 AM

Run / Hike hills 58:39 [3] 4.26 mi (13:46 / mi) +285ft 12:57 / mi
slept:6.0 shoes: Brooks Adrenaline (2019)


Early-morning meetup with some LoCO FIT friends.

- Ran one mile to warm up.

- Rec center hill sprints x 10 (up for one minute / down & recovery for two minutes).

- Ran a bit to cool down.

9 AM

Strength / Stretching 30:00 [3]
shoes: Brooks Adrenaline (2019)


Morning session of the Strength Training for Runners class -- but only half of the class / one round of the circuit, since I didn't want to be "caught" being away from my desk for too long during the latest sh*tstorm of finger-pointing at work.

Monday Jan 20 #

Run / Hike 34:56 [3] 3.0 mi (11:39 / mi) +137ft 11:10 / mi
slept:8.0 shoes: Hoka Challenger (2019)


Today's training plan assignment was "four miles, easy run or walk", with no running on the plan for tomorrow. I intend to run tomorrow morning before I leave town, so I shortened today's run to three miles.

...after several hours of frantically trying to locate and then register for a Python programming class that starts tomorrow at UCD (non-degree application submitted and approved(?); instructor permission obtained; waiting for system to let me actually register...).

Administration 2:00:00 [0]


- Updated text of year-long waiver for 2020; posted new PDF waiver for 2020 and updated links.
- Updated Joomla HTML & PHP script to show 2020 event schedule.
- Created meet detail pages & pre-registration forms for RMOC's three Ski-O events.
- Followed up with course setters to QA web pages.
- Sent out RMOC update email.
- Deactivated expired memberships in RMOC database.
- Entered three membership renewals and one new family of four in the RMOC database.

Sunday Jan 19 #

Run / Hike race 59:26 [3] 6.4 mi (9:17 / mi) +277ft 8:55 / mi
slept:7.0 weight:120.6lbs shoes: Hoka Challenger (2019)


Winter Prairie Dog 10K on my "backyard" trails.

Still feeling sore from plyo, but not nearly as bad as yesterday. It was also not quite as cold as yesterday -- I took off both layers of gloves after a couple of miles.

I caught & passed a woman just after the halfway mark, and managed to stay ahead. I finished 25 seconds ahead of her...but was apparently actually 0.1 seconds behind according to the chip time. ARGH! That cost me third place in our age group.

Screenshot_2020-01-19 Prairie Dog Half - Louisville

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