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Training Log Archive: maprunner

In the 7 days ending Jan 2:

activity # timemileskm+mload
  orienteer3 1:49:35 5.78(18:58) 9.3(11:47) 112285.1
  run/walk1 1:30:00 5.42(16:36) 8.73(10:19) 100285.8
  Nordic track2 43:0043.0
  weights1 30:0090.0
  aerobics1 20:0020.0
  erg1 1:551.9
  Total8 4:54:30 11.2 18.02 212725.8

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Thursday Jan 2 #

2 PM

weights 30:00 [3]

Today's set:
10X squat +25 lbs
24X walking lunge +15 lbs
8X squat jumps (these burn)
12X TRX row
12X standing push outs, unknown weight
12X seated lat row, unknown weight

Wednesday Jan 1 #

Note


2020 Goals
Total Training: 262 hours
Orienteering: 85 hours
Ranking: 80
Races: medal at NAOC
Fun: add at least one new O state and three O countries

2 PM

orienteer 2:00 [1] 0.1 km (20:00 / km)

Our annual New Year's event. I had a sense that we would get a good turnout, since I was getting emails and Facebook messages from strangers. Plus it was 15C. And we had a massive turnout (for us. 46 starts, probably 75+ people). We ran out of epunches and even had to use my 2 punches. I tried to be greeter, but then I gad to give 2 beginner's briefings and then there was a mass start. I decided to help Fritz in case there were issues with results (and there were tons of issues). People started finishing right away and then we were swamped again. It all ended up well and people had a good time.

Fritz set unusual courses, as is his style. At the end, there was a maze-O which looked fun. So after most people had finished, I walked over and did the Maze O section. I had really wanted to go out today but it was not possible, so this was the best I could do.

Nice lunch after with the usual gang, then home to get the results all cleaned up and posted. I was also tired and worn out from the day, which was very windy (things kept blowing over, including the computer).

Tuesday Dec 31, 2019 #

Note


2019 Year in Review

Overall: 263 (edited: 261) hours of training
--met. Even with the lower number, this is the most I have ever trained in a year. It pales compared to other people I know, but I'm making steady progress.

Orienteering: 90 hours
--did not meet. Only 80 hours of O

Races: Win a medal at both Master’s Champs :)
--met. Gold in "2018" and Bronze in 2019

Some other numbers:
0 new O countries (did not leave the country this year)
1 new O state (New Mexico, brings me to 40)
3 garments sewn (a new low)
27 books read
New PR in the 50 m
10 work trips
First year on Brown. Previously, I had only ever run Green at national O events.
11 AM

orienteer 27:35 intensity: (14 @1) + (1:48 @2) + (10:10 @3) + (15:23 @4) 3.53 km (7:49 / km) +17m 7:38 / km
ahr:140 max:154

Nice day for an easy jaunt around the neighborhood

2019-12-31_Free State
12 PM

erg 1:55 [1]

Monday Dec 30, 2019 #

3 PM

Nordic track 20:00 [1]

aerobics 20:00 [1]

Sunday Dec 29, 2019 #

11 AM

orienteer 1:20:00 intensity: (16:51 @1) + (26:15 @2) + (29:40 @3) + (7:14 @4) 5.66 km (14:07 / km) +95m 13:02 / km
ahr:118 max:155

Mike and I went out to Woodridge. I hung tapes for my February event.

Saturday Dec 28, 2019 #

9 AM

run/walk 1:30:00 intensity: (3:51 @1) + (6:24 @2) + (49:54 @3) + (29:51 @4) 8.73 km (10:19 / km) +100m 9:45 / km
ahr:134 max:151

Moving on the trails at Clinton. I ran without a map and just explored. I went to a few areas that have recently opened up as the water receded. It was cool, and weird, to see the water line on the trees and bushes. Sometimes it was over my head.

Went to Paul C and Linda's 50th Anniversary party this afternoon. We carpooled with MeanGene and Dee, which was nice company and conversation.
4 PM

Nordic track 23:00 [1]

Friday Dec 27, 2019 #

Note

travel home from Lexington

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