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Training Log: maprunner

In the last 7 days:

activity # timemileskm+mload
  weights3 1:30:00270.0
  orienteer3 1:14:35 3.6 5.8 42196.3
  cycle2 1:10:00 11.65(6:00) 18.75(3:44) 10693.6
  aerobics2 40:0080.0
  run/walk1 30:00 2.0(14:58) 3.23(9:18) 1660.8
  erg1 20:0020.0
  walk1 20:0020.0
  Total10 5:44:35 17.26 27.78 164740.7
«
1:30
0:00
FrSaSuMoTuWeTh

Thursday May 19 #

erg 20:00 [1]

walk 20:00 [1]

aerobics 20:00 [2]

Wednesday May 18 #

weights 30:00 [3]

Set 1
12X elevated rear leg split squat, body weight
12X lat pull down, 50 lbs
10X TRX row

Set 2
15X squat thrust, unknown weight
15X incline press, 15lbs each hand
15X band fly

Tuesday May 17 #

5 PM

orienteer 41:25 intensity: (7:09 @1) + (29:03 @2) + (5:13 @3) 3.3 km (12:33 / km) +6m 12:27 / km
ahr:133 max:144

Ran an old course at the Arboretum. I did not run this course in 2012 and I don't recall running it before. I was hoping to use this a short running training but my legs were toast. I kept making an attempt at a shuffle for a few minutes, but it never lasted very long.

The good thing about orienteering on such an old map is that it helps me not to make assumptions and be prepared for changes/differences.

I deliberately went out of the way near 17 to visit the trees for my parents and for Ed.

2022-05-17_Arbo route

Monday May 16 #

4 PM

cycle 30:00 intensity: (23:27 @1) + (6:11 @2) + (22 @3) 8.25 km (3:38 / km) +53m 3:31 / km
ahr:116 max:140

weights 30:00 [3]

Arms

Sunday May 15 #

10 AM

aerobics 20:00 [2]

At home during storms
11 AM

run/walk 30:00 intensity: (12:01 @1) + (5:08 @2) + (12:51 @3) 3.23 km (9:18 / km) +16m 9:04 / km
ahr:126 max:147

On west campus after the storms. Everything was soaking wet.
2 PM

cycle 40:00 intensity: (25:35 @1) + (12:09 @2) + (2:16 @3) 10.5 km (3:49 / km) +53m 3:43 / km
ahr:124 max:145

Usual route while everyone was at commencement. Not too many downed limbs. Saw quite a few serious women cyclists (young, road bike, real cycling clothes). Not one of them warned me they were coming up on my left; good thing I could hear them.

Saturday May 14 #

10 AM

orienteer 23:10 intensity: (28 @1) + (9 @2) + (52 @3) + (6:23 @4) + (15:18 @5) 2.5 km (9:16 / km) +36m 8:38 / km
ahr:160 max:171

PTOC event and annual picnic, SarKoPar

Nice to carpool with Gene and catch up.
Hot and sunny day in the park, and a nice course set by Dean.
Some hesitations on route choices but no errors. Ran out of energy and had to walk a few times up hills and late on the course.

Couldn't tell if I could approach 8 from the west, so I decided to go around to the east. When I got to marker, there was a nice trail leading to west so I exited that way. And inadvertently showed Mike that it was possible to get in!

Nice picnic and annual meeting afterwards. Good discussions on Possum Trot weekend and outreach to new comers.

2022-05-14_SarKoPar route
11 AM

orienteer 10:00 [1]

marker pickup

Friday May 13 #

weights 30:00 [3]

Arms only

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Training Targets

Jan 1 – Dec 31 (365d)
2022 Annual Goals
Total 264:00:00
actual:99:56:1337%
projected:262:25:2899%
orienteer 90:00:00
actual:28:44:2531%
projected:75:28:0983%

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