Training Log Archive: maprunnerIn the 31 days ending May 31, 2020:
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Sunday May 31, 2020 #
10 AM
run/walk 1:30:00 9.4 km (9:35 / km) +83m 9:10 / km
ahr:138 max:155
Longish run at Clinton. Didn't see many people on the way out, but saw lots on the way back. Including a family of hikers with a 3 year old named Owen who was quite chatty.
Saw a fish carcass and some rabbit fur on the trail. I looked up to see if I could find the eagle nest, but I couldn't.
Saw a fish carcass and some rabbit fur on the trail. I looked up to see if I could find the eagle nest, but I couldn't.
Saturday May 30, 2020 #
11 AM
run/walk 8:15 0.76 km (10:50 / km) +21m 9:31 / km
ahr:91 max:109
orienteer 24:15 2.9 km (8:22 / km) +25m 8:01 / km
ahr:147 max:157
run/walk 8:15 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.
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.
12 PM
weights 20:00 [3]
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
1A: Plank up Downs x 20
1B: Burpee x 10
1C: Squat jump x 12
1D: Mountain climbers x 30
3 PM
aerobics 20:00 [2]
Friday May 29, 2020 #
3 PM
walk 30:00 4.49 km (6:41 / km) +1m 6:40 / km
ahr:100 max:118
Walking with Sandy and exploring new neighborhoods. She got a new gravel bike, seems to be all the rage these days.
Wednesday May 27, 2020 #
weights 30:00 [3]
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
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
Monday May 25, 2020 #
11 AM
run/walk warm up/down 8:00 0.86 km (9:21 / km) +7m 8:59 / km
ahr:110 max:133
orienteer 53:09 5.9 km (9:01 / km) +55m 8:36 / 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.
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
Sunday May 24, 2020 #
11 AM
cycle 1:30:00 22.39 km (4:01 / km) +76m 3:57 / km
ahr:117 max:137
Slept late (yeah!) but then realized that it was quickly getting hot. And that storms were predicted for the afternoon. Scrapped my original plan (orienteering) and jumped on my bike instead.
I have a quarantine goal to exploring every street in Lawrence (bike, foot or car). I have discovered that bike is my favorite mode, because the pace is just right to cover enough ground but also have time to look at the houses.
I have a quarantine goal to exploring every street in Lawrence (bike, foot or car). I have discovered that bike is my favorite mode, because the pace is just right to cover enough ground but also have time to look at the houses.
Friday May 22, 2020 #
10 AM
orienteer 1:06:44 5.9 km (11:19 / km) +48m 10:52 / km
DIY orienteering at Heritage Park. This is a new map (Dean's first!) so I wanted to try it out. I left home just as the rain started, but thought it might clear up by the time I got there. Instead, it got heavier. I sat in the car for a bit to wait out the worst of it, then headed out into the light rain.
My orienteering brain has really suffered from not doing systematic training lately; or using new maps. I had a hard time from 1 and 2, couldn't even follow a straight line. I was sucked into trying to read the vegetation (grass). This was a mistake because the areas that were mowed or not no longer matched the map (to be fair, I'm sure the park staff have stopped mowing many areas). I was glad I decided to wear long pants, because I often had to go through some tall junk. I soon learned to ignore how the grass was mapped.
I settled down a bit in map reading. My pace went up and down, sometimes running, sometimes walking. I was more tired than I expected.
I had glanced at 8-9 earlier in the course, and thought I might stay in the blobs of white woods. But as I got closer, I looked again, and only saw dark green between the blobs. So I thought "It's a trap!" and ran back out to the paved trail. I totally overlooked the nice trail that runs through the dark green, could have saved a lot of time, doh!
Overall I really enjoyed the challenge of a new map, and the little adventure of going on the highway for a bit to get there. Thanks Dean!
My orienteering brain has really suffered from not doing systematic training lately; or using new maps. I had a hard time from 1 and 2, couldn't even follow a straight line. I was sucked into trying to read the vegetation (grass). This was a mistake because the areas that were mowed or not no longer matched the map (to be fair, I'm sure the park staff have stopped mowing many areas). I was glad I decided to wear long pants, because I often had to go through some tall junk. I soon learned to ignore how the grass was mapped.
I settled down a bit in map reading. My pace went up and down, sometimes running, sometimes walking. I was more tired than I expected.
I had glanced at 8-9 earlier in the course, and thought I might stay in the blobs of white woods. But as I got closer, I looked again, and only saw dark green between the blobs. So I thought "It's a trap!" and ran back out to the paved trail. I totally overlooked the nice trail that runs through the dark green, could have saved a lot of time, doh!
Overall I really enjoyed the challenge of a new map, and the little adventure of going on the highway for a bit to get there. Thanks Dean!
3 PM
cycle 1:13:00 17.98 km (4:04 / km) +101m 3:57 / km
ahr:118 max:139
A nice ride with Mike. My legs were tired.
Thursday May 21, 2020 #
5 PM
run/walk 30:00 3.39 km (8:51 / km) +22m 8:35 / km
ahr:129 max:150
Crazy long work day. I was glad to get out and move around. I had hoped to go longer but just wasn't feeling it.
Mike and I are taking a vacation day tomorrow to make it a 4-day weekend. We will have to come up with ways to make it feel different from every other weekend lately. We're starting by picking up a nice restaurant to-go dinner. I even set the table!
Mike and I are taking a vacation day tomorrow to make it a 4-day weekend. We will have to come up with ways to make it feel different from every other weekend lately. We're starting by picking up a nice restaurant to-go dinner. I even set the table!
Wednesday May 20, 2020 #
12 PM
cycle 35:00 8.31 km (4:13 / km) +76m 4:02 / km
ahr:128 max:144
4 PM
weights 28:00 [1]
ahr:91 max:107
Today's instructions:
Workout 2: start at 21 reps work all the way down to 1. So 21 presses 21 crunches, 20 presses 20 crunches, 19 presses 19 crunches, all the way down to 1. As little rest as possible.
1A: DB incline press (10s)
1B: crunches
This took longer than I expected. The crunches weren't too bad. But the presses, wow, I had to stop often in the middle of the rep. And also rest between reps. My arms are out of shape.
Workout 2: start at 21 reps work all the way down to 1. So 21 presses 21 crunches, 20 presses 20 crunches, 19 presses 19 crunches, all the way down to 1. As little rest as possible.
1A: DB incline press (10s)
1B: crunches
This took longer than I expected. The crunches weren't too bad. But the presses, wow, I had to stop often in the middle of the rep. And also rest between reps. My arms are out of shape.
Tuesday May 19, 2020 #
aerobics 15:00 [2]
sprint drills (stretch) 15:00 [1]
Monday May 18, 2020 #
weights 30:00 [3]
Tonight's instructions:
3 rounds for each Tri-Set, 2mins rest b/w rounds
1A: Goblet Squat x 10 w/5 second lowering (20)
1B: lateral Lunge x 8@(15s)
1C: single leg Glute Bridge x 10 each leg
2A: DB Bench Press x 10 w/5 second lowering (15s)
2B: Alternating DB bent over row x 12 each arm (15s)
2C: Alternating Neutral Grip Overhead Press x 1O each (10s)
The gym re-opened today, for no more than 10 people at a time. I declined to go in yet, and paid for more at-home instructions instead.
3 rounds for each Tri-Set, 2mins rest b/w rounds
1A: Goblet Squat x 10 w/5 second lowering (20)
1B: lateral Lunge x 8@(15s)
1C: single leg Glute Bridge x 10 each leg
2A: DB Bench Press x 10 w/5 second lowering (15s)
2B: Alternating DB bent over row x 12 each arm (15s)
2C: Alternating Neutral Grip Overhead Press x 1O each (10s)
The gym re-opened today, for no more than 10 people at a time. I declined to go in yet, and paid for more at-home instructions instead.
Sunday May 17, 2020 #
10 AM
run/walk 2:00:00 12.91 km (9:18 / km) +119m 8:53 / km
ahr:142 max:155
Two short training weeks means I'm falling behind on my annual training goal. So I decided it was time for a long run/walk at Clinton. I felt pretty good going out, and surprisingly OK coming back (except for the uphills). I started at the boat ramp, which was packed. Poor boaters were not allowed to use the lake last summer or this spring, so there must be a lot of pent-up demand. I stayed on the lower trail to avoid the crowds from the campgrounds. I hadn't been on this trail since the floods. It was weird to run through areas of dead trees (grass is coming up instead). A lot of rocks and roots were exposed. And it all smells quite fishy.
Saturday May 16, 2020 #
1 PM
orienteer 1:02:00 5.38 km (11:32 / km) +59m 10:56 / km
ahr:118 max:138
Checking out control locations on West campus. I'm setting up a control picking course, 60 controls in 5k.
Thursday May 14, 2020 #
5 PM
orienteer 24:00 2.46 km (9:45 / km) +47m 8:54 / km
ahr:130 max:150
I did course 2 of Mean Gene's Ulrick's Hill courses. I turned on UsynligO because I wanted to report my time. I was doing well, concentrating on real orienteering until #4, when the sound never went off. I tried to tell myself to ignore it and move on, but I couldn't. Stopped and fiddled with stuff and finally changed to "score" option, I must remember to do that at the start of every event from now on. This was particularly annoying because I had set he control limit at the max. Then I slogged on up the hill to the last few controls. This was a fun course, took me to parts of the map I hadn't been on before.
Wednesday May 13, 2020 #
5 PM
run/walk 45:00 4.46 km (10:05 / km) +44m 9:36 / km
ahr:117 max:135
Feeling better so I went out on west campus. I mostly walked, but threw in the big hill and some bouts of running. I listened to a podcast which helped pass the time.
Monday May 11, 2020 #
5 PM
walk 30:00 2.2 km (13:38 / km) +8m 13:24 / km
ahr:93 max:127
Walking with Sandy and Kiri and exploring a new neighborhood.
I was feeling pretty good physically on Sat and Sun so I thought I was over my cold. But today I felt worse and even napped at lunch time. I was really winded going up the slightest hill on our walk. Lots of nose blowing and sneezing too. Lovely.
I was feeling pretty good physically on Sat and Sun so I thought I was over my cold. But today I felt worse and even napped at lunch time. I was really winded going up the slightest hill on our walk. Lots of nose blowing and sneezing too. Lovely.
Sunday May 10, 2020 #
Nordic track 20:00 [1]
sprint drills 20:00 [1]
Saturday May 9, 2020 #
11 AM
orienteer 28:39 2.9 km (9:53 / km) +25m 9:28 / km
ahr:135 max:148
Physical distance O and socializing with some OK folks at Burcham park. It did my heart good in both physical and emotional health to do this today. So great to see my friends again in person, although we all stayed 6 feet apart the whole time. I set a bike course and a running course. Frtiz, Blair and Sandy did both. Mike, Gene and I just did the run. Then we sat around and ate our lunches and chatted (almost) like the old days.
I took it slow, since I'm still getting over my cold. Felt OK most of the time, but walked up any incline. I didn't use the UsynlingO app for my run, since I get distracted by waiting for the sound. I seem to think about orienteering more when I'm focused on visual rather than sound.
I took it slow, since I'm still getting over my cold. Felt OK most of the time, but walked up any incline. I didn't use the UsynlingO app for my run, since I get distracted by waiting for the sound. I seem to think about orienteering more when I'm focused on visual rather than sound.
Friday May 8, 2020 #
aerobics 30:00 [2]
This was split up over a few sessions during a boring work day.
Wednesday May 6, 2020 #
walk 15:00 [1]
an easy walk to Holcom and back to get some fresh air
weights 15:00 [1]
Made up my own arms set tonight:
15X inclide pushups
15X one arm dumbbell row, 15s
15X overhead dumbbell press, 10s
15X inclide pushups
15X one arm dumbbell row, 15s
15X overhead dumbbell press, 10s
Tuesday May 5, 2020 #
Nordic track 15:00 [1]
sprint drills (stretch) 15:00 [1]
Monday May 4, 2020 #
Note
(sick)
Picked up a cold somewhere. Which is embarrassing considering all the precautions I'm taking to avoid COVID
C • cold 3
Sunday May 3, 2020 #
9 AM
run/walk 1:37:00 11.08 km (8:45 / km) +13m 8:42 / km
ahr:132 max:147
LSD on the river trail. Much slower than last week.My legs were tired the whole time, Not many bikers out in the beginning. But lots of runners, walkers, families and slow bikers on the way back.
Saturday May 2, 2020 #
11 AM
orienteer 34:45 3.0 km (11:35 / km) +54m 10:38 / km
ahr:146 max:159
Met some PTOC folks at Kill Creek for some O and lunch and distant socializing. I miss the O socializing so much, I guess most of my friends are orienteers. This was a fun day but the O was just so-so due to crowds, heat and long runs. I blame the course setter (me!)
Friday May 1, 2020 #
3 PM
hike 45:00 3.99 km (11:16 / km) +61m 10:28 / km
ahr:105 max:127
Walking and talking with Sandy. We went into the fancy neighborhood today.