Training Log Archive: BorisGrIn the 7 days ending Jun 23, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jun 23, 2019 #
9 AM
Orienteering 1:31:05 [3] 11.13 km (8:11 / km) +368m 7:01 / km
shoes: Old VJ Falcons From Online Auc
Jordan, Jen, Kenny, and I headed to Fountainhead for some training. I re-ran the blue course from QOC's November event here. I took it at a cruisey pace and felt ok - not nearly as dead as on Friday. It helped that it was cooler and earlier in the day. Frustratingly, I made essentially the same mistakes I did in November and was also somewhat slower. Still,I think it was positive to feel comfortable running the whole way. Fountainhead is fun, even more so when one is fit.
Saturday Jun 22, 2019 #
T.rex training 30:00 [1]
Warmup, ab workout, then assorted stretching.
Friday Jun 21, 2019 #
1 PM
Orienteering 1:14:11 [2] 10.12 km (7:20 / km) +247m 6:32 / km
shoes: VJ Supra Fall 2015
Drove up to Patapsco Granite with Jordan for an afternoon of training. We started with a long distance course, and then a short, technical middle. I tried to run at a controlled pace, never pushing hard, but still struggled some on the uphills. The fitness is slowly coming back, but there is still a long way to go. Really great woods and a good map, but dangerous underfoot, as there is a lot of high grass hiding the logs underneath.
3 PM
Orienteering 23:08 [3] 2.9 km (7:59 / km) +34m 7:33 / km
shoes: VJ Supra Fall 2015
A quick middle distance after the longer training. Went back and forth with Jordan for the first half before he pulled away at the end. I think this is the single best area that QOC has.
Thursday Jun 20, 2019 #
Cross-Training 55:00
Elliptical intervals, 5x4 minutes.
Wednesday Jun 19, 2019 #
Cross-Training 30:00 [1]
Elliptical.
T.rex training 30:00 [1]
Strength routine, with more squats and somewhat heavier weights.
Tuesday Jun 18, 2019 #
9 AM
Running 1:07:58 [2] 11.68 km (5:49 / km) +234m 5:17 / km
Run in Rock Creek. I ran down the Western Ridge trail to Military Road, and then back up along Valley Trail. It was hot and humid, and I was slow. But I was able to plod along the whole way, and not feel shattered by the end. So a little progress.
11 AM
Biking 30:00 [3]
I wanted today to be a long day without doing more running, so I went over to the Blair House gym after finishing my run and did a quick peloton workout.
12 PM
T.rex training 15:00 [1]
Yoga after the workout.
Monday Jun 17, 2019 #
Cross-Training 1:05:00
Elliptical intervals: 4x(3'-2'-1').
T.rex training 5:00 [1]
Hamstring and glute exercises.