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Training Log Archive: maprunner

In the 7 days ending Dec 7, 2019:

activity # timemileskm+mload
  orienteer2 2:30:43 7.2(20:57) 11.58(13:01) 386565.8
  weights2 45:00105.0
  stretch 2 35:0035.0
  Nordic track2 35:0070.0
  run/walk1 30:0060.0
  erg1 20:0040.0
  Total6 5:15:43 7.2 11.58 386875.8

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SuMoTuWeThFrSa

Saturday Dec 7, 2019 #

10 AM

orienteer 1:13:39 intensity: (47 @1) + (45 @2) + (5:10 @3) + (30:44 @4) + (36:13 @5) 5.1 km (14:26 / km) +261m 11:30 / km
ahr:157 max:173

PTOC race at Heartland Center. Mike and I carpooled with Sandy and Dylan, so I had time to catch up with Sandy. A bit cold to start but I warmed up nicely.

Sandy and Dylan started ahead of me and I tried to keep up with them. I had glimpses of them as we backtracked through 1, 2 and 3. I also saw Marv and Bill S in here.

Slight loss of confidence right near 4 when the vegetation didn't make sense. I should have stayed lower. Saw Bill coming into 4 from the east, and chatted with Marv as I was climbing the hill out of 4 and he was heading down.

The vegetation also threw me off near 5. I should have paid more attention to the contours and compass direction.

I was surprised when I beat Sandy and Dylan to 6. I saw Mike just as I was leaving 6.

7 to 8 I debated climbing the hill once again but I just couldn't do it. I was rewarded with a nice deer trail along the second half of the stream. I got to 8 just as Mike was arriving from the field.

Slogged up the hill and then Mike passed me on the road run to 9. I tried to keep him in sight, so I pushed the pace here.

I saw he was going around to 10, so I decided to test the straight route and compare our times. I did OK but I think I was further behind him on this leg (percentage) than 8 to 9.

I wasn't looking ahead on 10-11. If I had, I would have stayed more on the straight line, and avoided the reentrant filled with downed trees. That was a real slog.

Happy to have a fast run today, although Mean Gene still got me by 10 seconds!

2019-12-07_Heartland_route

Friday Dec 6, 2019 #

Nordic track 20:00 [2]

erg 20:00 [2]

stretch 20:00 [1]

Wednesday Dec 4, 2019 #

weights 30:00 [3]

Tonight's set:
10X wide stance squats with 20 lbs
20X walking lunge, with only one 12 lb weight, alternating sides
10X glute bridges

25 resistance band arm push outs
12 X kneeling lat pull down, setting 7
8X arm band swagger: this was insanely hard for a simply resistance band exercise. It's hard to describe and I can't find a photo. Outer arm muscles were screaming.

Nordic track 15:00 [2]

Tuesday Dec 3, 2019 #

run/walk 30:00 [2]

It was a nice warm evening. I enjoyed a short jaunt around Holcom.

Monday Dec 2, 2019 #

stretch 15:00 [1]

weights 15:00 [1]

Sunday Dec 1, 2019 #

10 AM

orienteer 1:17:04 intensity: (33 @1) + (7:56 @2) + (46:49 @3) + (21:42 @4) + (4 @5) 6.48 km (11:53 / km) +125m 10:51 / km
ahr:134 max:161

Thanksgiving day four. Today I went to three of the controls I had not been to yet this weekend. I took trail routes for the most part because it was crazy windy out there. The few times I went across the fields I had a tough time with the headwind.

2019-12-01_Clinton last three_route

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