run/walk8:15 0.76 km (10:50 / km) +21m9:31 / km ahr:91 max:109
orienteer24:15 2.9 km (8:22 / km) +25m8:01 / km ahr:147 max:157
run/walk8:15 0.76 km (10:55 / km) ahr:123 max:134
Dean came to Lawrence to run my long control picking course. You can track someone in UsynligO as they are running. Mike went over to watch him finish, and invite him over for a distance visit. That was fun.
And it inspired me to go out myself and run the shorter course. I set the app to score O so I wouldn't worry about the sounds. And I ran the course backwards, trying to remember as many markers as I could from memory.
Workout 4: 3 rounds 1-1.5 mins rest 1A: Plank up Downs x 20 1B: Burpee x 10 1C: Squat jump x 12 1D: Mountain climbers x 30
Workout 3: 3 rounds each, 2 min rest 1A: Split Squat x 10 w/5 second lowering (Body weight) 1B: DB RDL x 15 (15s) 1C: DB step Up x 8 each leg (holdings 10s) 2A: DB lateral raise x 15 (5s ) 2B: Alternating DB Bench Press x 12 each arm (15s) 2C: TRX Row Neutral Grip w/3 count hold x 12
run/walk warm up/down 8:00 0.86 km (9:21 / km) +7m8:59 / km ahr:110 max:133
orienteer53:09 5.9 km (9:01 / km) +55m8:36 / km ahr:147 max:161
KU West campus Control picking course. My plan for deliberate practice: run hard on the odd-numbered controls. This was for both physical and mental training. I had to plan differently on the hard legs, and recover quickly enough to read the map on the even ones. It was good practice.
It was hot and humid and I got rained on a few times. I made a few route choice bobbles. And I spent too often standing around waiting for the UsynligO sounds. I didn't care for myself, but I wanted to test the course for others before I announced it. The app doesn't do well around buildings.
run/walk warm up/down 9:00 0.78 km (11:36 / km) ahr:129 max:149