Training Log Archive: maprunnerIn the 30 days ending Jun 30, 2020:
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Tuesday Jun 30, 2020 #
aerobics 15:00 [2]
weights 30:00 [3]
Workout 5: 3 rounds each, 2 mins rest
1A: Goblet Squat x 12 w/3 count hold at bottom (20s)
1B: Squat jump x 12
1C: DB RDL x 12 (20s)
2A: DB Bench Press x 8 1/2 reps (15s)
2B: Prone Rear Delt Fly x 20 (2s)
2C: 1 arm DB row x 8 each arm w/hold (15s)
1A: Goblet Squat x 12 w/3 count hold at bottom (20s)
1B: Squat jump x 12
1C: DB RDL x 12 (20s)
2A: DB Bench Press x 8 1/2 reps (15s)
2B: Prone Rear Delt Fly x 20 (2s)
2C: 1 arm DB row x 8 each arm w/hold (15s)
sprint drills (stretch) 15:00 [1]
Sunday Jun 28, 2020 #
10 AM
cycle 30:00 7.6 km (3:57 / km) +57m 3:48 / km
ahr:120 max:143
Easy ride to pick up some near-by streets. There was a stiff wind, but it felt pretty good (took away a lot of the humidity). I saw many gray houses but only one had a yellow door. One house had a vegetable garden in half the front yard. I added a bit of distance at the end to get to 30 minutes and also go downhill past the temporary speed indicator/trap. I got up to 17 mph.
Nordic track 15:00 0.74 km (20:13 / km)
ahr:111 max:124
erg 15:00
ahr:109 max:118
Saturday Jun 27, 2020 #
11 AM
Note
I'm still trying to get every street in Lawrence (car, foot or bike are all acceptable). Mike came with me today and we drove around some streets near MeanGene's house. We were pleasantly surprised to see the man himself, heading out for a quick run/walk.
After, we got lunch to-go from the Fresh Mediterranean Company (I had been before but Mike had not). We got some falafel, which I think counts as beans?
After, we got lunch to-go from the Fresh Mediterranean Company (I had been before but Mike had not). We got some falafel, which I think counts as beans?
C • Nope. 10
1 PM
cycle 30:00 8.11 km (3:42 / km) +36m 3:37 / km
ahr:112 max:138
easy ride to pick up a street I missed earlier this week.
Friday Jun 26, 2020 #
10 AM
orienteer 30:00 3.36 km (8:56 / km) +14m 8:45 / km
ahr:141 max:153
Took a break in the middle of the day for a short O session. I repeated a line O in Holcom and I did better this time. I added some controls at the end to give myself some more time on my feet. But it was hot and I was unmotivated, so I stopped at 30 minutes and didn't go to the last two controls (boring navigation in our neighborhood).
Thursday Jun 25, 2020 #
Nordic track 17:00 [2]
weights 15:00 [3]
Workout 4: 3 rounds 1-1.5 mins rest
1A: Crunches x 25
1B: Split jumps x 20
1C: Plank Shoulder touches x 30 (15 each arm)
1D: Lateral skater lunges x 20
1A: Crunches x 25
1B: Split jumps x 20
1C: Plank Shoulder touches x 30 (15 each arm)
1D: Lateral skater lunges x 20
Wednesday Jun 24, 2020 #
4 PM
cycle 58:00 14.66 km (3:57 / km) +64m 3:52 / km
ahr:111 max:139
easy exploration of more Lawrence streets. 24th St is in bad shape; I felt like I was riding Paris-Roubaix. I saw two "I can't breathe" banners, many 2020 Grad signs, one yard planted with corn, and four gray houses with yellow doors (among other things).
Tuesday Jun 23, 2020 #
weights 30:00 [3]
Workout 3: 3 rounds each, 2 min rest
1A: Bulgarian Split Squat x 8 each leg (10s)
1B: Feet elevated Glute Bridge x 15
1C: DB reverse lunge x 6 each leg (15s)
2A: DB Overhead Press (Pronated Grip) x 8 (10s)
2B: Incline Push-up 1/2 then full reps x 8
2C: TRX Row Pronated Grip x 10
1A: Bulgarian Split Squat x 8 each leg (10s)
1B: Feet elevated Glute Bridge x 15
1C: DB reverse lunge x 6 each leg (15s)
2A: DB Overhead Press (Pronated Grip) x 8 (10s)
2B: Incline Push-up 1/2 then full reps x 8
2C: TRX Row Pronated Grip x 10
Monday Jun 22, 2020 #
4 PM
orienteer (Bike) 20:00 4.35 km (4:36 / km) +18m 4:30 / km
ahr:112 max:135
I wanted an easy physical day, so I asked Mike to set an easy bike O course that stayed on the flat. I made it challenging by setting the rule that I had to stay on pavement. The first control took me a minute or two to figure out a route. I also found that I had to practice handling my bike (stopping, tight turns, reading a map while looking for traffic).
cycle 10:00 [1]
a little bit of extra biking
Sunday Jun 21, 2020 #
8 AM
run/walk 2:00:00 11.59 km (10:21 / km) +103m 9:55 / km
ahr:135 max:147
Long slow distance at Clinton, 3 run, 1 walk repeats. I took it really slow today. I was glad I took 1 minute walk breaks (30 seconds was too short last week). I saw three people and two deer. One deer was less than 10 feet away and didn't bother to move as I passed. Trails were in good shape. Legs got tired.
Saturday Jun 20, 2020 #
9 AM
orienteer (Bike ) 27:38 5.73 km (4:49 / km) +54m 4:36 / km
ahr:118 max:141
Making West Campus Interesting #537
I asked Mike to set a bike O course on west campus for me. This was a lot of fun and the map really felt different. I had to think about routes based on road surface. I have an old lady road bike (upright bars) and I usually only ride on the paved bike path. So I don't ride on grass or roads very often. I chose to go around on 11-12 but did cut across the grass on 16-17.
I asked Mike to set a bike O course on west campus for me. This was a lot of fun and the map really felt different. I had to think about routes based on road surface. I have an old lady road bike (upright bars) and I usually only ride on the paved bike path. So I don't ride on grass or roads very often. I chose to go around on 11-12 but did cut across the grass on 16-17.
12 PM
erg 12:00 [2]
Nordic track 23:22 [2]
Just some stuff to round out my weekly goal
Thursday Jun 18, 2020 #
aerobics 15:00 [2]
weights 12:00 [3]
Workout 2: complete 2 rounds resting as little as possible
1A: body weight speed squat (not to full depth) x 25
1B: jumping jack x 75
1C: Incline push-up x 25
1D: walking Lunges x 50 (25@leg)
1E: Body weight Dips x 25
1A: body weight speed squat (not to full depth) x 25
1B: jumping jack x 75
1C: Incline push-up x 25
1D: walking Lunges x 50 (25@leg)
1E: Body weight Dips x 25
Wednesday Jun 17, 2020 #
Other (kayak) 30:00 [1]
Kayak outing with Dirty Girls Adventures at Perry Lake. This was a leisurely outing, with a lot of floating. I was out for 2 hours. Logging the last bit as it was into the wind.
I should also log this as stress-relieving. I had a crappy work day and I really needed this tonight.
I should also log this as stress-relieving. I had a crappy work day and I really needed this tonight.
6 AM
run/walk 30:00 3.64 km (8:14 / km) +15m 8:04 / km
ahr:136 max:151
Temp 22, humidity 74%
A test to see how I would feel about running early in the morning. I don't like getting up early, but it is the best way to beat the heat. I felt OK but it was boring.
A test to see how I would feel about running early in the morning. I don't like getting up early, but it is the best way to beat the heat. I felt OK but it was boring.
Tuesday Jun 16, 2020 #
3 PM
aerobics 30:00 [2]
5 PM
weights 30:00 [3]
Workout 1: 3 rounds for each Tri-Set, 2mins rest b/w rounds
1A: Goblet Squat x 8 w/3 second hold at bottom (20)
1B: Squat jump x 10
1C: DB RDL x 8 (20s)
2A: DB Bench Press x 10 1/2, then full reps (10s)
2B: Prone Rear Delt fly x 15 reps (2s)
2C: 1 arm DB row x 8 each arm w/slight hold (15s)
1A: Goblet Squat x 8 w/3 second hold at bottom (20)
1B: Squat jump x 10
1C: DB RDL x 8 (20s)
2A: DB Bench Press x 10 1/2, then full reps (10s)
2B: Prone Rear Delt fly x 15 reps (2s)
2C: 1 arm DB row x 8 each arm w/slight hold (15s)
Sunday Jun 14, 2020 #
8 AM
run/walk 1:30:00 9.43 km (9:33 / km) +104m 9:03 / km
ahr:142 max:153
Back to the Clinton trails. I felt better today than last week. I tried a new interval of 90 secs/30 secs. This was not great for me, the rest (walk) was too short. I swear it felt like 5 seconds sometimes! Once or twice I looked at the watch to confirm it was giving me 30 seconds :)
Saw one cyclist and a few hikers. No deer today. The trails were nice and dry.
Saw one cyclist and a few hikers. No deer today. The trails were nice and dry.
Saturday Jun 13, 2020 #
8 AM
cycle 1:31:16 23.89 km (3:49 / km) +108m 3:44 / km
ahr:121 max:146
Friday Jun 12, 2020 #
aerobics 20:00 [2]
Thursday Jun 11, 2020 #
Nordic track 15:00 [2]
erg 10:00 [2]
weights 16:00 [3]
Workout 8: Going through each exercise twice without stopping = 1 round (so 2 minutes total) rest 2 minutes between each round. 4 rounds
1A: Squat jumps x 20 seconds
1B: incline pushups x 20 seconds
1C: Body weight squat x 20 seconds
Wednesday Jun 10, 2020 #
3 PM
run/walk warm up/down 15:00 [1]
4 PM
orienteer 48:44 5.46 km (8:55 / km) +51m 8:32 / km
ahr:141 max:153
I asked Mike to draw me a longish Line O on west campus. This was fun, and the most strenuous (mental) O training in a while. I had to concentrate the whole time. A few times I couldn't get to the exact corner of a parking lot because a car was in a way, and one time there was an improbable meeting between two people right where I wanted to be (the only people I saw the whole time).
Twice I made mistakes: Once, the wrong part of a parking lot; the other was going towards the second sidewalk junction instead of the first.
Most of the time I was talking out loud to myself about where I wanted to go. Interestingly, when I was tired, I lost the ability to use the right words. For example, I wanted to go between two trees, but I couldn't remember the word tree, so I said go between 1 and 2. Other times, I said things like "go towards it, then turn towards the other". I did notice that once or twice I stopped talking out loud and then I was just moving on instinct (or without concious thought) and that went a little better. Interesting.
Overall, I think I did a pretty good job of staying on the line.
Twice I made mistakes: Once, the wrong part of a parking lot; the other was going towards the second sidewalk junction instead of the first.
Most of the time I was talking out loud to myself about where I wanted to go. Interestingly, when I was tired, I lost the ability to use the right words. For example, I wanted to go between two trees, but I couldn't remember the word tree, so I said go between 1 and 2. Other times, I said things like "go towards it, then turn towards the other". I did notice that once or twice I stopped talking out loud and then I was just moving on instinct (or without concious thought) and that went a little better. Interesting.
Overall, I think I did a pretty good job of staying on the line.
Tuesday Jun 9, 2020 #
11 AM
hike 30:00 3.69 km (8:08 / km) +33m 7:47 / km
ahr:103 max:128
Hiking with Sandy at lunchtime. It was hot.
6 PM
weights 30:00 [3]
Workout 7: 3 rounds each, 2min rest
1A: Split Squat x 10 each leg w/5 second lowering (15s)
1B: DB RDL x 15 (20s)
1C: DB step up x 10 each leg (10s)
2A: DB lateral Raise x 15 (1s)
2B: Alternating DB Bench Press x 10 each arm (15s)
2C: TRX Row Neutral grip w/5 count hold x 8
The lateral raises were supposed to be "light" weights. My smallest dumbbells are 5 lbs, and that was too much. So I grabbed some canned beans and lifted one pound. Although that was too light, I'll have to find a way to create 2 lb weights.
1A: Split Squat x 10 each leg w/5 second lowering (15s)
1B: DB RDL x 15 (20s)
1C: DB step up x 10 each leg (10s)
2A: DB lateral Raise x 15 (1s)
2B: Alternating DB Bench Press x 10 each arm (15s)
2C: TRX Row Neutral grip w/5 count hold x 8
The lateral raises were supposed to be "light" weights. My smallest dumbbells are 5 lbs, and that was too much. So I grabbed some canned beans and lifted one pound. Although that was too light, I'll have to find a way to create 2 lb weights.
Monday Jun 8, 2020 #
aerobics 30:00 [2]
sprint drills (stretch) 15:00 [1]
Sunday Jun 7, 2020 #
8 AM
run/walk 23:00 2.26 km (10:12 / km) +21m 9:44 / km
ahr:134 max:146
Plan was 90 minutes of run/walk on the Clinton trails. I got started earlier than past weeks, and there was a nice breeze off the lake.
But I felt like crap. And there were tons of spider webs. And plenty of wet patches to pick my way through. I waited until 20 minutes, because it takes me that long to warm up. But I was still feeling crappy and my legs were tired, so I stopped running.
But I felt like crap. And there were tons of spider webs. And plenty of wet patches to pick my way through. I waited until 20 minutes, because it takes me that long to warm up. But I was still feeling crappy and my legs were tired, so I stopped running.
hike 1:07:00 5.5 km (12:11 / km) +45m 11:42 / km
ahr:126 max:138
But I moved up to the hilly upper (white trail) and decided to hike the rest of the time. This was a good decision. It is rare that I don't stick with my planned training, but sometimes the body has other ideas.
I saw three deer. One was sleeping a few feet off the trail, and it jumped up and ran away when I came near. Another was in the trail and saw me approaching. I got about 20 feet away before it decided to hop into the woods. The third was bout 10 feet off the trail, and barely moved as I approached. It finally took 1 or 2 steps parallel to me, but that was it. These deer are definitely used to humans.
I saw three deer. One was sleeping a few feet off the trail, and it jumped up and ran away when I came near. Another was in the trail and saw me approaching. I got about 20 feet away before it decided to hop into the woods. The third was bout 10 feet off the trail, and barely moved as I approached. It finally took 1 or 2 steps parallel to me, but that was it. These deer are definitely used to humans.
Saturday Jun 6, 2020 #
8 AM
orienteer 52:58 6.03 km (8:47 / km) +57m 8:23 / km
ahr:144 max:154
I had to orienteer today because I hadn't yet orienteered this week. I woke up at 8:30 and got out the door right away, but it was already hot and sticky and gross.
I needed a bit of a challenge, so first I drew random "impassable walls" on my West Campus control picking course. Then when I got there, I decided to start with 1 then take every third marker. I find it surprisingly hard to keep the number straight and remember which one I have to go to next, so it adds a bit of "stress" to easy orienteering.
I didn't do a great job of drawing the lines, so sometimes I added one mentally during the run (and then drew them in later when I got home). One time I was forced to go through some very tall grass. It was hot and I was tired at the end and made minor bobbles. Need to practice this some more.
I needed a bit of a challenge, so first I drew random "impassable walls" on my West Campus control picking course. Then when I got there, I decided to start with 1 then take every third marker. I find it surprisingly hard to keep the number straight and remember which one I have to go to next, so it adds a bit of "stress" to easy orienteering.
I didn't do a great job of drawing the lines, so sometimes I added one mentally during the run (and then drew them in later when I got home). One time I was forced to go through some very tall grass. It was hot and I was tired at the end and made minor bobbles. Need to practice this some more.
run/walk 15:02 1.6 km (9:24 / km)
ahr:129 max:153
3 PM
cycle 32:00 7.86 km (4:04 / km) +44m 3:58 / km
ahr:120 max:143
Thursday Jun 4, 2020 #
weights 10:00 [3]
Workout 6: three rounds, rest as little as possible between rounds.
1A: body weight squat x 20
1B: DB Farmers carry ( holds 15s and walk up and down stairs twice)
1C: Stair Sprint (up and down stairs 2x)
1D: Plank hold w/ Alternating reaches x 30
1A: body weight squat x 20
1B: DB Farmers carry ( holds 15s and walk up and down stairs twice)
1C: Stair Sprint (up and down stairs 2x)
1D: Plank hold w/ Alternating reaches x 30
aerobics 20:00 [2]
Wednesday Jun 3, 2020 #
4 PM
cycle 30:00 7.88 km (3:49 / km) +42m 3:43 / km
ahr:109 max:137
It was too hot (30c) so I scrapped original plan of running after work. Hopped on my bike and explored some more neighborhoods instead
Tuesday Jun 2, 2020 #
weights 30:00 [3]
Workout 5: 3 rounds each, 2 mins rest
1A: Goblet Squat x 15 w/5 second lowering (20)
1B: Lateral Lunge x 10 each (15s)
1C: Single leg Glute Bridge x 12 each
2A: DB Bench Press x 12 w/5 sec lowering (15s)
2B: Alternating DB Row x 8 each arm (15s)
2C: Alt Neutral Grip Overhead Press x 10 each (10s)
1A: Goblet Squat x 15 w/5 second lowering (20)
1B: Lateral Lunge x 10 each (15s)
1C: Single leg Glute Bridge x 12 each
2A: DB Bench Press x 12 w/5 sec lowering (15s)
2B: Alternating DB Row x 8 each arm (15s)
2C: Alt Neutral Grip Overhead Press x 10 each (10s)
Monday Jun 1, 2020 #
sprint drills (stretch) 15:00 [1]
stretch 15:00 [1]