Training Log Archive: maprunnerIn the 31 days ending Jan 31, 2021:
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Sunday Jan 31, 2021 #
erg 30:00 [2]
Nordic track 30:00 [2]
I just couldn't get motivated to go outside today. It isn't that cold but the wind is howling. So I listened to a podcast, or read a book, while I alternated 15 minute stints on the Nordic track and erg. Made it must less boring.
Saturday Jan 30, 2021 #
11 AM
orienteer 1:02:52 4.56 km (13:48 / km) +1m 13:46 / km
ahr:120 max:143
Friday Jan 29, 2021 #
4 PM
orienteer 45:14 5.14 km (8:48 / km) +80m 8:09 / km
ahr:139 max:155
I drew a course that goes around my Hot N Hilly loop. It felt different to concentrate on finding the trees and other locations, and made the time pass quickly. Saw Mike and stopped to chat after 18.
run/walk 15:00 [2]
Thursday Jan 28, 2021 #
aerobics 30:00 [2]
weights 30:00 [3]
Workout 5: 3 rounds each
1A: DB Goblet Squat w/3 count hold x 10 (15)
1B: Incline Push-up w/3 count hold at bottom x 10
1C: Band Paloff Hold x 20 secs@side
2A: DB Hip Thrust x 15 (20)
2B: TRX Row 1/2 full reps x 10
2C: Alt Plank Shoulder touch w/slight hold x 20
1A: DB Goblet Squat w/3 count hold x 10 (15)
1B: Incline Push-up w/3 count hold at bottom x 10
1C: Band Paloff Hold x 20 secs@side
2A: DB Hip Thrust x 15 (20)
2B: TRX Row 1/2 full reps x 10
2C: Alt Plank Shoulder touch w/slight hold x 20
Tuesday Jan 26, 2021 #
aerobics 30:00 [2]
weights 30:00 [3]
Workout 4: 3 rounds each
1A: Bulgarian Split Squat x 8@ (10s)
1B: Band Neutral Grip Facepull x15
1C: DB Hammer Curl x 15 (10s)
2A: DB RDL x 10 (20s)
2B: 1 Arm DB Bench Press x 10@ (15s)
2C: Lying DB triceps Extension x12 (8s)
1A: Bulgarian Split Squat x 8@ (10s)
1B: Band Neutral Grip Facepull x15
1C: DB Hammer Curl x 15 (10s)
2A: DB RDL x 10 (20s)
2B: 1 Arm DB Bench Press x 10@ (15s)
2C: Lying DB triceps Extension x12 (8s)
Sunday Jan 24, 2021 #
11 AM
run/walk 1:00:00 5.62 km (10:40 / km)
ahr:133 max:155
Back to Riverfront Park to literally run in the woods. This is the only place I can do this right now because the woods are so open (in sections) and it is completely flat (so my legs can handle it). Did a mix of woods and trails, running and walking. I had fun in the open areas, just going around and around and back and forth. Legs were tired by the end.
Saturday Jan 23, 2021 #
1 PM
orienteer 2:00:00 8.0 km (15:00 / km) +165m 13:36 / km
ahr:133 max:152
Mike and I went out to Woodridge. He hiked around to update the map, while I did a long course. I drew the course using control locations from an event in 2018 and I estimated my time based on the times from the event. Turns out it was too ambitious. I wanted to be out 2 hours, but I didn't go at race pace, so I skipped a few controls near the end (and didn't go all the way to 13 because I was lazy).
I still have issues following a straight line. Such as leaving the trail near 9 (my plan was to go straight to the control) and leaving "13" heading towards 15.
I still have issues following a straight line. Such as leaving the trail near 9 (my plan was to go straight to the control) and leaving "13" heading towards 15.
Friday Jan 22, 2021 #
aerobics 30:00 [2]
weights 30:00 [3]
Workout 3: 3 rounds each
1A: DB Step Up x 8@ (10s)
1B: DB Bent Over Row 1/2 Full repsX10 (15s)
1C: Side Plank Hold x 15secs@ side
2A: DB Lateral Lunge (goblet hold)x 8@ (15s)
2B: Band Row w/3 count hold x 15
2C: Stab Ball Rollout x 20
1A: DB Step Up x 8@ (10s)
1B: DB Bent Over Row 1/2 Full repsX10 (15s)
1C: Side Plank Hold x 15secs@ side
2A: DB Lateral Lunge (goblet hold)x 8@ (15s)
2B: Band Row w/3 count hold x 15
2C: Stab Ball Rollout x 20
Thursday Jan 21, 2021 #
4 PM
run/walk 1:00:00 6.68 km (8:59 / km) +91m 8:24 / km
ahr:135 max:154
hot n hilly loop on a warm and sunny afternoon
Tuesday Jan 19, 2021 #
5 PM
Nordic track 30:00 [2]
Kept myself entertained by watching a virtual tour of Norway (drone flyover). It appears that houses in Norway can only be white, red or yellow. I wonder what would happen if I moved there and tried to paint my house blue?
weights 30:00 [3]
Workout 2: 3 rounds each
1A: Heel Elevated Goblet Squat x15 (15s)
1B: 1 arm DB row w/2 count hold x 10@ (15)
1C: DB Curl x 10 (10s)
2A: Single Leg Glute Bridge x 15@ leg
2B: 1/2 kneeling 1 arm Overhead Press x 10 (10)
2C: Band Triceps Pushdown x 15
1A: Heel Elevated Goblet Squat x15 (15s)
1B: 1 arm DB row w/2 count hold x 10@ (15)
1C: DB Curl x 10 (10s)
2A: Single Leg Glute Bridge x 15@ leg
2B: 1/2 kneeling 1 arm Overhead Press x 10 (10)
2C: Band Triceps Pushdown x 15
Monday Jan 18, 2021 #
Note
Mike and I both had the day off for MLK (a first for me!) so we did some exploring. Went to the Lanesfield School and Black Jack Battlefield. Finished with a drive by of Ad Astra Alpacas just to see the exotic animals.
hike 30:00 [1]
with Sandy and Kiri. Some topics of conversation: yoga training; HS debate; Southwest Airlines international destinations
3 PM
aerobics 30:00 [1]
Sunday Jan 17, 2021 #
10 AM
orienteer 57:47 5.1 km (11:20 / km)
ahr:144 max:168
Mike set another fun course for me at Riverfront Park. I love this area. I had fun today and read the map much better than the last few times. I would take a better route to 2 next time; and be more confident on some other routes. I pushed a bit hard at the end to try to make it under one hour. I had a great time out there!
Saturday Jan 16, 2021 #
12 PM
run/walk 1:00:00 5.51 km (10:53 / km) +85m 10:07 / km
ahr:130 max:147
Walk/jog at Clinton. I planned to be out ~ 2 hours to hit my weekly training goal. But I couldn't do it. World events, stress, work busyness are all taking their toll. It wasn't worth it to keep going just to hit an arbitrary goal.
Although that goal did motivate me to get outside and move around, so that was a good thing.
Although that goal did motivate me to get outside and move around, so that was a good thing.
Friday Jan 15, 2021 #
11 AM
aerobics 20:00 [1]
5 PM
erg 20:00 [1]
Nordic track 20:00 [1]
Haven't used the basement equipment in a while. It was cold and very windy, so indoors exercise sounded just fine to me.
Thursday Jan 14, 2021 #
weights 30:00 [3]
Workout 1: 3 rounds each
1A: Front Foot Elevated Split Squat x10@ leg (10s)
1B: TRX Row eccentric hold x 10-15 secs
1C: Plank alt reaches x 20
2A: Single leg RDL x 8 each (10s)
2B: DB bench Press x 10 (15s)
2C: Alternating Crunch x 20
1A: Front Foot Elevated Split Squat x10@ leg (10s)
1B: TRX Row eccentric hold x 10-15 secs
1C: Plank alt reaches x 20
2A: Single leg RDL x 8 each (10s)
2B: DB bench Press x 10 (15s)
2C: Alternating Crunch x 20
Tuesday Jan 12, 2021 #
weights 30:00 [3]
3 rounds each tri set
1A: 1 arm DB Row x 15each (15lbs)
1B: TRX Row (Supinated Grip) x 12
1C: DB shrug x 15 (15lbs)
2A: DB Bench Press x 15 (15s)
2B: Incline Push-up x 15
2C: DB Front Raise x 15 (5s)
I was supposed to go into the office this evening to observe production, but at the last minute it got changed to tomorrow. So I did some weights instead.
1A: 1 arm DB Row x 15each (15lbs)
1B: TRX Row (Supinated Grip) x 12
1C: DB shrug x 15 (15lbs)
2A: DB Bench Press x 15 (15s)
2B: Incline Push-up x 15
2C: DB Front Raise x 15 (5s)
I was supposed to go into the office this evening to observe production, but at the last minute it got changed to tomorrow. So I did some weights instead.
3 PM
run/walk 45:00 5.01 km (8:59 / km) +58m 8:30 / km
ahr:130 max:155
Part of my hot and hilly loop. It was a warm day, and I had a funny work scheduled, so I planned to take some time in the afternoon to get outside and do the full loop. But my workday exploded with two crazy things, and my free time got cut short. So I cut my loop short.
Monday Jan 11, 2021 #
Note
What a fun day! We had a real, live, in-person visit from Cristina, Melissa, Caroline and Lukas. We met at Holcom Park for a picnic and a mini-O course for Lukas (thanks to Mike). It was so nice to visit face-to-face. Thanks for stopping by!
Sunday Jan 10, 2021 #
10 AM
orienteer 28:18 2.06 km (13:43 / km) +43m 12:26 / km
ahr:115 max:144
Picking up markers. It goes fast when you have a helper (thanks Mike) and you can see these bright orange things a mile away
Saturday Jan 9, 2021 #
Event: OK Local: Rockhaven
orienteer 30:00 [2]
Running around, putting out last markers, picking up markers and trail cam at today's event.
We had great weather and a good turnout. I think the medium course was too hard. And the long course might have been too physical. But everyone said they had fun (that I talked to; others may have heard complaints when I wasn't around :)
In the middle of the event, a sheriff's car drove up. I suspect one of the neighbors noticed all these cars driving past and called the sheriff. Our county currently has a restriction on gatherings of no more than 10 people. But it's not a gathering if people are coming and going. We had 30 minute start windows, and of course, people were separated on the courses. He was pretty cool, and was more curious about what we were doing (never heard of orienteering). So I explained and gave him a map and he left. I suspect he could see right away that we weren't hosting a big party or anything that could be a covid risk, so he didn't worry.
We had great weather and a good turnout. I think the medium course was too hard. And the long course might have been too physical. But everyone said they had fun (that I talked to; others may have heard complaints when I wasn't around :)
In the middle of the event, a sheriff's car drove up. I suspect one of the neighbors noticed all these cars driving past and called the sheriff. Our county currently has a restriction on gatherings of no more than 10 people. But it's not a gathering if people are coming and going. We had 30 minute start windows, and of course, people were separated on the courses. He was pretty cool, and was more curious about what we were doing (never heard of orienteering). So I explained and gave him a map and he left. I suspect he could see right away that we weren't hosting a big party or anything that could be a covid risk, so he didn't worry.
Friday Jan 8, 2021 #
11 AM
orienteer 1:30:00 4.78 km (18:50 / km) +165m 16:04 / km
ahr:125 max:155
orienteer 7:00 0.39 km (17:46 / km)
ahr:112 max:142
orienteer 40:00 2.12 km (18:55 / km) +73m 16:09 / km
ahr:126 max:149
putting out markers for tomorrow's event. Since we rescheduled it, I knew I would have to take a vacation day today in order to have time to get then out there. Feels odd to take a vacation day so early in the year!
I went really slow, walking and carrying the markers. Mostly because I have a cold. The first symptoms were just fatigue and a headache for three days. I started to panic and think it could be covid (although no fever, and only coughing occasionally). I got a rapid test yesterday (negative) and the cold-like symptoms became more obvious today. Still weird to get sick with so little exposure to other people.
I went really slow, walking and carrying the markers. Mostly because I have a cold. The first symptoms were just fatigue and a headache for three days. I started to panic and think it could be covid (although no fever, and only coughing occasionally). I got a rapid test yesterday (negative) and the cold-like symptoms became more obvious today. Still weird to get sick with so little exposure to other people.
C • Cold 3
Wednesday Jan 6, 2021 #
weights 30:00 [3]
Workout 8: 3 rounds each
1A: Walking Lunge x 15@ (15s)
1B: Band Face Pull x 15
1C: Band Paloff hold Figure 8s x 8 each way
2A: Body Weight Squat 1/2 then full Reps x 12
2B: DB Shrug x 15 (15s)
2C: Crunches x 25
1A: Walking Lunge x 15@ (15s)
1B: Band Face Pull x 15
1C: Band Paloff hold Figure 8s x 8 each way
2A: Body Weight Squat 1/2 then full Reps x 12
2B: DB Shrug x 15 (15s)
2C: Crunches x 25
Tuesday Jan 5, 2021 #
2 PM
walk 35:00 3.3 km (10:37 / km) +32m 10:07 / km
ahr:95 max:118
I felt off all day. I even took a nap at lunchtime. But I had to get out in the sunshine and warm temps, so I went for a walk on west campus.
Sunday Jan 3, 2021 #
11 AM
orienteer 1:10:00 4.0 km (17:30 / km) +208m 13:53 / km
ahr:123 max:151
Mike and I went to Rockcrusher and played around in the snow. I slipped and fell a few times, but I had lots of fun looking at animal tracks. I was distracted and my O suffered badly. I also misjudged the time and had to do a long trail run to get back to the car.
I also tested out my new O pants. I'm still searching for that elusive unicorn: fabric that stretches but can hold up to Kansas woods (with thorns, brambles and sticky things). I made the new pants with DriFit Wicking Ripstop.
The positives:
1. pants were super stretchy and comfortable
2. warm and moisture wicking
3. Held up well to thorns, brambles and branches
The negatives:
1. held onto every stick tight and burr
2. thorns caused pulls and pills on the surface
So, overall, not a win. Supplex is still the best for resistance to thorns and almost nothing sticks to it. But it has no stretch. I think I might try making a pair with mostly supplex but with a lycra stripe down the outside of the leg to allow some flexibility. That area will get stick tights and possibly ripped by thorns, but it's a smaller area. Other suggestions?
I also tested out my new O pants. I'm still searching for that elusive unicorn: fabric that stretches but can hold up to Kansas woods (with thorns, brambles and sticky things). I made the new pants with DriFit Wicking Ripstop.
The positives:
1. pants were super stretchy and comfortable
2. warm and moisture wicking
3. Held up well to thorns, brambles and branches
The negatives:
1. held onto every stick tight and burr
2. thorns caused pulls and pills on the surface
So, overall, not a win. Supplex is still the best for resistance to thorns and almost nothing sticks to it. But it has no stretch. I think I might try making a pair with mostly supplex but with a lycra stripe down the outside of the leg to allow some flexibility. That area will get stick tights and possibly ripped by thorns, but it's a smaller area. Other suggestions?
Saturday Jan 2, 2021 #
aerobics 30:00 [3]
Friday Jan 1, 2021 #
Note
Goals for 2021:
263 total hours of training
90 hours of orienteering
>40K load for the year
Dreams:
get vaccinated
participate in a national event
O in a new state
263 total hours of training
90 hours of orienteering
>40K load for the year
Dreams:
get vaccinated
participate in a national event
O in a new state
3 PM
orienteer 21:46 2.5 km (8:42 / km) +20m 8:23 / km
ahr:148 max:157
It was snowing pretty heavy this morning, but we didn't get as much ice as predicted. I still think it was a good idea to reschedule our event, since many people would have decided not to drive.
I waited until the snow stopped and then I went out for a quick O at Holcom. I love running in fresh snow, so this was fun. I also took advantage of the empty park and set a control in the middle of the tennis court.
I waited until the snow stopped and then I went out for a quick O at Holcom. I love running in fresh snow, so this was fun. I also took advantage of the empty park and set a control in the middle of the tennis court.