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Training Log Archive: maprunner

In the 7 days ending Apr 13:

activity # timemileskm+m
  cycle2 1:24:55 12.99(6:32) 20.91(4:04) 70
  HIIT1 1:00:00
  sprint drills2 45:11 1.87 3.02 2
  yoga2 35:00
  run1 31:50 3.11(10:15) 5.0(6:22) 55
  aerobics1 30:00
  weights1 30:00
  orienteer1 23:14 1.2(19:24) 1.93(12:03) 15
  Nordic track1 15:00
  run/walk1 15:00
  Total7 6:10:10 19.17 30.85 141

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Saturday Apr 13 #

1 PM

sprint drills 30:11 [3] 3.02 km (10:00 / km) +2m 9:58 / km

Nordic track 15:00 [2]

yoga 15:00 [1]

Friday Apr 12 #

12 PM

run 31:50 [3] 5.0 km (6:22 / km) +55m 6:02 / km

Another practice 5k. This sucked. I hurt the whole way and was not having fun. Worse, there was a strong headwind coming downhill. I had to walk once or twice because I was tired. I also had to dodge cars and people.

I also learned that I get a small stitch when running on hard surfaces (it goes away when I run on the grass). The stitch this week was less pronounced than last week, so maybe I am adjusting to running on hard surfaces.

orienteer 23:14 [3] 1.93 km (12:03 / km) +15m 11:36 / km

I did a short line O on west campus after my run. This was a fun way to explore a well known area.

run/walk warm up/down 15:00 [1]

Thursday Apr 11 #

weights 30:00 [3]

Tonight's set:

1. Elevated heel goblet squat:
rep1: 20lbsX10. rep2: 25lbsx8. rep3: 30lbsX6 rep 4: 35lbs x4
2. Seated row, 40lbsX12
3. Elevated step ups, 7x each leg. Body weight plus:
rep1: 20 lbs rep 2: 24 lbs reps 3 and 4: 30 lbs
4. Incline press: 30 lbsX10

aerobics 30:00 [3]

dancing to the oldies

Wednesday Apr 10 #

5 PM

cycle 13:32 [3] 4.75 km (2:51 / km)

KC Corporate Challenge Bike Race

I am not a bike racer. But I thought I could help my company earn points, and I would have fun riding two laps around the NASCAR track. And I did have fun. It was cool to see so many riders my age and talk to them before the race. I had fun riding on the track and seeing the atmosphere.

It was hot and windy. About 30 mph. So this was heaven and hell, depending on which direction I was riding.

Mike had suggested (last night) that I warm up before the race but I decided not to do that. That may have been a mistake. We started into the wind. I was surprisingly hyped up and excited to start (I did not plan to race, but I guess the atmosphere got to me). I started as hard as I could but my quads started burning right away. Maybe I was in the wrong gear?

I enjoyed the back straight, then turned into the wind again. It was harder the second time. One more fun section, then a bit of hard pushing to the finish. My legs were tired. I had fun riding through Victory Lane on my way out.

Three hours later and my quads are still complaining. I am not in bike-riding shape. And I am slow. I finished 500/575 riders tonight.
6 PM

sprint drills 15:00 [3]

Monday Apr 8 #

HIIT 1:00:00 [3]

I hate burpees.

Sunday Apr 7 #

3 PM

cycle 1:11:23 [3] 16.16 km (4:25 / km) +70m 4:20 / km

first long ride of the season, with Mike. My butt got sore. Weather was nice, but traffic was crazy around the arboretum/K10. Some topics of conversation: road design; pavement quality; box turtles; adventure race maps and bike races.

yoga 20:00 [1]

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