Training Log Archive: emilyrIn the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
Orienteering 2:11:22 [2] 7.22 km (18:12 / km) +406m 14:12 / km
ahr:136 max:184
Oh my goodness. Haven't been that lost for a long time. Wasn't even sure if I was still on the map or even how to relocate. I never really got into the map and wasn't visualizing what any of the control circles were like. Slightly surprised to see Erica and Tori out there are various points, haha. My right ankle (which isn't normally my bad one) started to get pretty sharp pains if I landed on it slightly weird. Running drastically increased the number of painful landings so I just decided to walk the rest (especially after I botched a couple of controls in a row). It was fine afterwards when just walking regularly so not really sure what's going on. My orienteering didn't really improve even once I was walking though... Sigh. Would like to come back out here for more practice (preferably on a 1:10,000)!
Had a lot of fun orienteering this weekend and always nice to see people!
Had a lot of fun orienteering this weekend and always nice to see people!
Saturday Jul 7, 2018 #
Orienteering 15:53 [3] 2.34 km (6:47 / km) +12m 6:37 / km
ahr:165 max:186 shoes: Brooks Cascadia 12
WCOC Sprint at Mundy Park. Joanne did a nice job with the courses. I think it was pretty clean except for a couple of hesitations. I was 3rd place, which meant I got a delicious chocolate prize (my favourite type of award!).
Orienteering 51:03 [3] 3.93 km (12:59 / km) +182m 10:33 / km
ahr:160 max:183
WCOC Middle/Pig war. Cool area! Super nice to have a map like this fairly close to home. Unfortunately my orienteering wasn't really up to snuff (having a hard time focusing and coming up with a plan), but I enjoyed myself out there.
Friday Jul 6, 2018 #
Biking 53:01 [3]
ahr:151 max:177
Got a Groupon for 5 spin classes at Wholey Fit a while back. Class was pretty. Not quite as in sync with the music as some other classes and the instructor wasn't spinning as well since I think she has a competition coming up and is cutting a lot. Very unpretentious though and people seemed friendly. A good work out. The rest periods were super short.
Tuesday Jul 3, 2018 #
Strength 26:41 [1]
ahr:114 max:157
Week 12 Workout A.
After a fairly lazy Canada Day weekend (which was intended and desired), back into it. I think I'm going to do dumbbell domination next (by Jen Comas). That seems to fit my equipment and time restrictions.
3 x 20 dumbbell hip thrust (42#)
3 x 12 dumbbell bent over row (21# each hand)
3 x 10 dumbbell box squat (42#, 48#, 48#— I get tired holding these on my shoulders)
3 x (8, 9, 8) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 60 v sit twists
After a fairly lazy Canada Day weekend (which was intended and desired), back into it. I think I'm going to do dumbbell domination next (by Jen Comas). That seems to fit my equipment and time restrictions.
3 x 20 dumbbell hip thrust (42#)
3 x 12 dumbbell bent over row (21# each hand)
3 x 10 dumbbell box squat (42#, 48#, 48#— I get tired holding these on my shoulders)
3 x (8, 9, 8) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 60 v sit twists