Training Log Archive: maprunnerIn the 31 days ending Oct 31, 2019:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday Oct 31, 2019 #
12 PM
hike 30:00 [1]
(sick)
a lunch time walk. It was weird to see snow on the fall colored leaves.
6 PM
Nordic track 30:00 [1]
Wednesday Oct 30, 2019 #
weights 30:00 [3]
(sick)
My trainer introduced a new format tonight. It was tough. We did three sets in a row on legs; then 3 sets in a row on arms (short rest between sets).
Leg set (body weight + 12 lbs)
16X walking lunge
16X squat
16X walking lunge
Arm set:
15X Standing pull back, setting 6
12X wide arm pull down, 50 lbs
15X arm row with resistance band
Leg set (body weight + 12 lbs)
16X walking lunge
16X squat
16X walking lunge
Arm set:
15X Standing pull back, setting 6
12X wide arm pull down, 50 lbs
15X arm row with resistance band
12 PM
stretch 30:00 [1]
Tuesday Oct 29, 2019 #
Nordic track 30:00 [1]
(sick)
Definitely have a cold. Worked at home and took a nap at lunch time. Found enough energy for a light workout in the evening while Mike graded papers.
Monday Oct 28, 2019 #
aerobics 30:00 [1]
(sick)
I think I might be getting a cold. My brain hit the wall in the afternoon so I left work early. I did some easy aerobics while cooking dinner. I love multitasking.
Sunday Oct 27, 2019 #
11 AM
orienteer 1:30:00 7.57 km (11:53 / km) +134m 10:55 / km
ahr:124 max:146
Mike and I explored the trails at Rockhaven. I ran the score O from last January, but went in sequential order, so I had some funny routes. The trails are either overgrown or post-holes from horse hooves in the mud. I walked more than I planned. It was a nice day to be out in the woods.s
Saturday Oct 26, 2019 #
orienteer 45:00
Putting out the markers for today's Great Pumpkin event ( co-hosted with Ft Leavenworth Outdoor Adventure). I volunteered a while ago to be course setter. But I'm really stressed at work right now, and traveling all the time, so I decided to take it easy on myself and I basically recycled courses from 3 years ago. That way, I didn't have to drive up there to field check a new course. We still had to be up there at 6:30 and I was putting out markers in the dark at first.
It was a slow start due to cold temps, but eventually folks started to come out. We had a good turn out ( they like using epunch) and met some new folks, Thanks to Connie and Suzy for their help, as always.
After, Gene, Fritz, Mike and I went to the Jamaican restaurant. Yum.
I barely made it home, I was so sleepy. I made it upstairs and crashed into bed for a nap.
It was a slow start due to cold temps, but eventually folks started to come out. We had a good turn out ( they like using epunch) and met some new folks, Thanks to Connie and Suzy for their help, as always.
After, Gene, Fritz, Mike and I went to the Jamaican restaurant. Yum.
I barely made it home, I was so sleepy. I made it upstairs and crashed into bed for a nap.
Wednesday Oct 23, 2019 #
weights 30:00 [3]
Back to working with Eric after a few missed weeks. It was tough
Tonight's set:
30X resistance band side steps
15X seated pull downs, setting 7
15X leg thrusts, 50 lbs, legs up high and narrow
20X resistance band push outs
Tonight's set:
30X resistance band side steps
15X seated pull downs, setting 7
15X leg thrusts, 50 lbs, legs up high and narrow
20X resistance band push outs
Sunday Oct 20, 2019 #
10 AM
orienteer 54:13 3.1 km (17:29 / km) +209m 13:05 / km
ahr:154 max:174
Masters day 2, Gunstock in Gilford NH
I had a better day and was more focused today. Saw an around route to 3 which was progress but I missed the better route to the right.
Had a good plan to 4 but didn’t execute it all the way. I originally planned to stay on the trail until close to the marker, but instead I went into the woods near the rock wall. I ended up at the famous marker on cliff (57 or 59?), same as Kissy and JanetT.
After that we returned to yesterday’s hill side so I was more prepared and could push the pace in to the finish.
Managed to hold on to third place but wish I hadn’t made so many mistakes and just missed out on second.
Wonderful conversations all weekend with Joe, Keg, Peggy, Gail, Peter, Ted, JJ, Sara Mae, Kissy, Karen, Cristina, Boris, Will, Ken, Valerie, Dean, Samantha, Nadim, Sharon and probably many others that I apologize for not remembering at the moment.
Route
https://flic.kr/p/2hyurg7
Peter and I determined that he went to 41 consecutive two-day champs so I have to go to the next 12, at least.
I had a better day and was more focused today. Saw an around route to 3 which was progress but I missed the better route to the right.
Had a good plan to 4 but didn’t execute it all the way. I originally planned to stay on the trail until close to the marker, but instead I went into the woods near the rock wall. I ended up at the famous marker on cliff (57 or 59?), same as Kissy and JanetT.
After that we returned to yesterday’s hill side so I was more prepared and could push the pace in to the finish.
Managed to hold on to third place but wish I hadn’t made so many mistakes and just missed out on second.
Wonderful conversations all weekend with Joe, Keg, Peggy, Gail, Peter, Ted, JJ, Sara Mae, Kissy, Karen, Cristina, Boris, Will, Ken, Valerie, Dean, Samantha, Nadim, Sharon and probably many others that I apologize for not remembering at the moment.
Route
https://flic.kr/p/2hyurg7
Peter and I determined that he went to 41 consecutive two-day champs so I have to go to the next 12, at least.
1 PM
Other 6:03 [1] 1.09 km (5:33 / km) +66m 4:16 / km
ahr:80 max:90
Other 3:38 [1] 0.68 km (5:20 / km)
ahr:88 max:102
Other 3:18 [1] 0.73 km (4:30 / km)
ahr:92 max:106
Other 2:34 [1] 0.62 km (4:07 / km) +9m 3:51 / km
ahr:95 max:105
Four runs on the mountain coaster with Valerie and Sandy. Lots of fun!
Saturday Oct 19, 2019 #
10 AM
orienteer 1:00:46 3.3 km (18:25 / km) +212m 13:57 / km
ahr:147 max:172
Masters Champs, day 1 Gunstock Resort, Gilford NH
A decent run but still making big mistakes. I need to look off the straight line more often. And stop as soon as something doesn’t make sense.
I thought I was carefully checking off the yellow areas in the way to 4, but suddenly I got to one that had a chairlift and I wasn’t expecting that. I wandered a bit, found the big trail but still took a minute or two to accept where I was. At least it was easy to run downhill towards the control after that. Just as I was entering the woods, I heard “Go Mary” from the chairlift. (Found out later it was Cristina; thanks!)
Picked up Keg and Karen somewhere along the way to 6. They figured out that we were too high, but I had to go further to figure it out. At least I was motivated to chase them to the finish which helped me keep up the pace.
A beautiful day in gorgeous foliage. The deadfall, clear cutting and rough open were hard. I thought the course was too easy navigationally but it was a hard area to course set.
Route
https://flic.kr/p/2hxqc57
Talked to Dean about his run (tough first few legs; hard on his legs to contour at the end). Encouraged him to try part of the course tomorrow and that we all have the right of passage if orienteering in the NE for the first time.
Then Karen, Kissy and I took the chair lift to the top. Amazing views! I was a bit freaked out going up (don’t like steep heights) but it was easier coming down looking out at the lake in the distance.
Then back to Sandy’s sister’s house for a delicious dinner cooked by Barb and Dave. Great conversation all around including Sandy and Mary Jo again.
A decent run but still making big mistakes. I need to look off the straight line more often. And stop as soon as something doesn’t make sense.
I thought I was carefully checking off the yellow areas in the way to 4, but suddenly I got to one that had a chairlift and I wasn’t expecting that. I wandered a bit, found the big trail but still took a minute or two to accept where I was. At least it was easy to run downhill towards the control after that. Just as I was entering the woods, I heard “Go Mary” from the chairlift. (Found out later it was Cristina; thanks!)
Picked up Keg and Karen somewhere along the way to 6. They figured out that we were too high, but I had to go further to figure it out. At least I was motivated to chase them to the finish which helped me keep up the pace.
A beautiful day in gorgeous foliage. The deadfall, clear cutting and rough open were hard. I thought the course was too easy navigationally but it was a hard area to course set.
Route
https://flic.kr/p/2hxqc57
Talked to Dean about his run (tough first few legs; hard on his legs to contour at the end). Encouraged him to try part of the course tomorrow and that we all have the right of passage if orienteering in the NE for the first time.
Then Karen, Kissy and I took the chair lift to the top. Amazing views! I was a bit freaked out going up (don’t like steep heights) but it was easier coming down looking out at the lake in the distance.
Then back to Sandy’s sister’s house for a delicious dinner cooked by Barb and Dave. Great conversation all around including Sandy and Mary Jo again.
Friday Oct 18, 2019 #
orienteer 30:00 [1]
Easy map hike around the model map. It was good to remember how rocks are mapped in the northeast.
Then to Sandy’s sister’s house (thank you for the fantastic hospitality!). Mary Jo joined us and we had a great conversation about big families ( we have 5, 6 and 7 siblings).
Then to Sandy’s sister’s house (thank you for the fantastic hospitality!). Mary Jo joined us and we had a great conversation about big families ( we have 5, 6 and 7 siblings).
Wednesday Oct 16, 2019 #
weights 30:00 [1]
My trainer canceled (death in the family) which was fine. I wanted to take it easy today before the Masters weekend. So I did some training on my own in the basement.
Tuesday Oct 15, 2019 #
5 PM
run/walk 30:00 3.41 km (8:48 / km) +15m 8:37 / km
ahr:134 max:146
An easy jaunt around Holcom just to keep the legs loose before this weekend
Monday Oct 14, 2019 #
Nordic track 15:00 [1]
stretch 15:00 [1]
Played around with Canva tonight to create a more visual club Facebook post. We definitely need to jazz things up. My default style is very boring and old-school. Got to find a club member who is better at this than I am and recruit them to write our Facebook posts.
Sunday Oct 13, 2019 #
11 AM
cycle 20:00 5.64 km (3:33 / km) +20m 3:29 / km
ahr:111 max:125
run/walk 20:00 2.41 km (8:18 / km) +7m 8:11 / km
ahr:135 max:148
A short jaunt around the arboretum. I went to areas that I don't usually visit. I was happy to see that they have finally built some bathrooms in the park, which will be nicer for our events.
cycle 23:00 5.77 km (3:59 / km) +37m 3:52 / km
ahr:127 max:142
Saturday Oct 12, 2019 #
12 PM
run/walk 30:00 3.33 km (9:00 / km) +54m 8:20 / km
ahr:145 max:158
I went to run on the trails at the Overlook. I wanted to see how they were holding up after the waters had receded. I started from the Corps office and ran towards the inlet. There is a new trail there, and some portions of the blue trail are closed off.
I felt really good for some reason and ran reasonably fast. Must be the cooler weather.
I felt really good for some reason and ran reasonably fast. Must be the cooler weather.
1 PM
aerobics 23:00 [1]
Friday Oct 11, 2019 #
12 PM
aerobics 20:00 [2]
weights 20:00 [2]
back home, working at home, time to exercise in the basement
2 PM
hike 20:00 [1]
at the dog park with Sandy and Kiri
Wednesday Oct 9, 2019 #
5 PM
orienteer 17:03 1.72 km (9:57 / km) +36m 9:00 / km
ahr:135 max:150
Hoyt Park
A beautiful fall evening in Madison, so I decided to go for two quick O runs. I had the maps from Susie Madden and I chose to do a score O. I liked this park, with woods and hills and route choices. I couldn't get to 5 since there was an ultimate Frisbee match in progress (maybe high school? It was a real event, they were wearing uniforms and numbers)
6 PM
orienteer 14:29 1.97 km (7:21 / km) +22m 6:58 / km
ahr:152 max:163
Second O at Garner Park, There were more people in this park, it was nice to see it being used. The "tennis courts" at 7 were actually being used for pickleball. Also, this park is just a few blocks from work, so I may use it again sometime for a lunch run.
Monday Oct 7, 2019 #
stretch 30:00 [1]
in my hotel room in Madison
Sunday Oct 6, 2019 #
10 AM
cycle 3:05:28 41.08 km (4:31 / km) +250m 4:23 / km
ahr:123 max:160
Lawrence Loop 2:45. Rest of time was getting to/from the Loop. My legs were not happy that I was doing a long ride after a hard run yesterday. But it was lots of fun riding all around town and checking things out. I had to walk up Peterson, and the path to 6th Street. My legs started complaining around Rock Chalk Park and were absolutely dead when I got home. This was my longest bike ride ever. I should carry more food with me on these trips.
Saturday Oct 5, 2019 #
11 AM
run/walk 8:00 0.85 km (9:23 / km) +6m 9:04 / km
ahr:113 max:140
orienteer 26:14 3.09 km (8:30 / km) +17m 8:16 / km
ahr:143 max:165
Memory O on west campus. I sucked on the memory part but did a good job of pushing the pace a bit for some "intervals"
run/walk 9:00 0.82 km (11:01 / km) +8m 10:30 / km
ahr:128 max:147
Friday Oct 4, 2019 #
Nordic track 30:00 [2]
Wednesday Oct 2, 2019 #
weights 30:00 [3]
Tonight's set
15X pull down, up high towards my face, which worked different muscles
20X walking lunge, with weight bar on my shoulders
10X arm push outs , 30 lbs
10X leg extensions, half extension then full extension
15X pull down, up high towards my face, which worked different muscles
20X walking lunge, with weight bar on my shoulders
10X arm push outs , 30 lbs
10X leg extensions, half extension then full extension
stretch 30:00 [1]