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Training Log Archive: maprunner

In the 7 days ending Jun 15:

activity # timemileskm+mload
  cycle1 1:00:00 9.13(6:34) 14.7(4:05)180.0
  sprint drills2 45:00 1.86 3.0 3246.0
  orienteer1 31:40 2.17(14:34) 3.5(9:03) 3762.3
  run/walk1 30:00 2.06(14:32) 3.32(9:02) 5938.2
  weights1 30:0060.0
  yoga1 30:0030.0
  Nordic track1 20:0020.0
  Total7 4:06:40 15.24 24.52 128436.5

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Saturday Jun 15 #

Nordic track 20:00 [1]

A bit of tracking in the basement before my travel day to Albuquerque for the 2019 Senior National Games. I'm really excited to compete as well as take my first solo vacation (with nobody to visit or orienteering race with friends) in 30 years. I'll miss Mike, of course, but this will be an adventure.

50 m: there are 40 women registered in my age class.
Goal: new PR. I only have one electronically timed 50m race, so this is a pretty soft goal.
Stretch goal: make the final. Based on the times from 2017, I'll be just outside the range of qualifying. But anything can happen on any given day.

100m: there are 45 women registered in my age class
Goal: a strong run, hold form, feel good
Stretch goal: new PR. Two weeks ago, I missed a PR by 0.1 seconds. I'll need a clean run, and I'm not sure how altitude will affect me.

Friday Jun 14 #

sprint drills 15:00 [1]

6 PM

run/walk 30:00 intensity: (21:48 @1) + (8:12 @2) 3.32 km (9:02 / km) +59m 8:18 / km
ahr:127 max:152

An easy shuffle on west campus

Wednesday Jun 12 #

weights 30:00 [2]

My trainer cancelled at the last minute, but I decided to go to the gym anyway and work out on my own. I took it pretty easy, partly because I'm lazy and partly because my next race is on Sunday.

Tonight's set:
10X TRX row
10X glute bridges
10X bicep curls, 10lbs each hand
12X side steps,stiff knee, with a band around my feet. Don't know what this is really called.

yoga 30:00 [1]

Tuesday Jun 11 #

5 PM

orienteer 31:40 intensity: (4:28 @1) + (23:48 @2) + (3:24 @3) 3.5 km (9:03 / km) +37m 8:36 / km
ahr:146 max:165

I ran Gene's course from Saturday. I had already been to the first three, and picked up several of the markers, so the navigation was pretty easy. I tried to keep up the pace as best as I could. I did walk twice, which meant I was not able to match the fastest time from Saturday.

2019-06-11_Four Parks route

Monday Jun 10 #

10 AM

sprint drills 30:00 intensity: (29:00 @1) + (1:00 @2) 3.0 km (10:00 / km) +32m 9:30 / km
ahr:125 max:145

So, far I am disappointed in the HR capability of my new Garmin (too low, never got above 140, even when I was sprinting). A real bummer because that was my main reason for buying a new one.....

Sunday Jun 9 #

cycle 1:00:00 [3] 14.7 km (4:05 / km)

Nice bike ride this morning. It is cooler and overcast which helps a lot. The strong winds were not as fun.

Now playing around to set up my new Garmin 645. It is helpful to live near the Garmin headquarters, so we know several Garmin employees who can buy stuff at a big discount for us.

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