Training Log Archive: maprunnerIn the 7 days ending Apr 4, 2020:
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Saturday Apr 4, 2020 #
Note
Fantasy US Champs, Day 2, Long at Whitewater
Ugh this was a slog. I had no energy, walked every bit. I'm half way down the Brown course results, but I was clean, which is something. Splits show a mistake at 3 when I just walked by the marker and didn't see it, lost about a minute here. Now to rest up for tomorrow.
Ugh this was a slog. I had no energy, walked every bit. I'm half way down the Brown course results, but I was clean, which is something. Splits show a mistake at 3 when I just walked by the marker and didn't see it, lost about a minute here. Now to rest up for tomorrow.
12 PM
orienteer 30:00 3.0 km (10:00 / km) +10m 9:50 / km
ahr:122 max:145
Checking locations in the Four Parks
run/walk hills 35:00 3.53 km (9:55 / km) +68m 9:03 / km
ahr:104 max:139
Friday Apr 3, 2020 #
Note
Fantasy US Champs day 1, Middle
Temps were perfect for running this morning at McFarlan Woods. I felt ready for today's race and had a good start. I was pacing myself well, trying not to run too fast, so I was able to read the map around 5 better than others and made the better route choice to the left. I was satisfied with my run when I finished. When I saw the other results, I was thrilled to see I was the second woman on Brown and even beat Peggyd today!
Temps were perfect for running this morning at McFarlan Woods. I felt ready for today's race and had a good start. I was pacing myself well, trying not to run too fast, so I was able to read the map around 5 better than others and made the better route choice to the left. I was satisfied with my run when I finished. When I saw the other results, I was thrilled to see I was the second woman on Brown and even beat Peggyd today!
Thursday Apr 2, 2020 #
12 PM
run 45:00 5.36 km (8:23 / km) +31m 8:09 / km
ahr:145 max:155
Lunchtime run. I explored some neighborhoods I rarely cover.
Wednesday Apr 1, 2020 #
12 PM
weights 30:00 [3]
Today's set:
1A: Bulgarian Split Squat x 10 each leg
1B: Elevated Hip Extensions x 20
1C: Split Jumps x 20
2A: 1/2 kneeling 1 arm Dumbbell Press x 10 each arm, 10 lbs
2B: Band Rows x 20
2C: Dumbbell horizontal/vertical press x 10 each, 10 lb
1A: Bulgarian Split Squat x 10 each leg
1B: Elevated Hip Extensions x 20
1C: Split Jumps x 20
2A: 1/2 kneeling 1 arm Dumbbell Press x 10 each arm, 10 lbs
2B: Band Rows x 20
2C: Dumbbell horizontal/vertical press x 10 each, 10 lb
4 PM
cycle 40:00 10.31 km (3:53 / km) +40m 3:48 / km
ahr:110 max:137
Ride with Mike after work. Not much conversation since there was a heavy headwind going out. Plus my legs were tired from weights. Plus we had to ride single file every time we passed someone on the bike path. Nice day to be out, though.
Tuesday Mar 31, 2020 #
3 PM
orienteer 29:30 2.8 km (10:32 / km) +35m 9:55 / km
ahr:140 max:151
Ran the Water Tower Park course that Mike had set up in the UsynligO app. I love hearing the music play as I get to each control.
run 15:30 1.94 km (7:59 / km) +18m 7:39 / km
ahr:142 max:148
then I added on some more time on my feet to hit my training plan of 45 minutes for the day.
Monday Mar 30, 2020 #
weights 15:00 [3]
sprint drills (stretch) 15:00 [1]
Sunday Mar 29, 2020 #
10 AM
orienteer 1:13:39 5.8 km (12:42 / km) +200m 10:50 / km
ahr:144 max:158
Possum Trot Tapes at SMP event
Mike and I drove over to Shawnee Mission Park. The park was really full for a Sunday morning.
I started first and Mike passed me near the 3rd control. The vegetation is quite different for the first controls, with some cut-down stuff on the way to 1 and 2 which was hard to get over. The "field" near 7 and 8 was tall thick stalks which were a real chore to get through. I picked a bad route from 11 to finish, otherwise I was pretty close to Mean Gene's time.
I left my printed map at home and ran with the map open on my phone instead. This was a pain, literally, since my wrist got tired from carrying the phone. Also, I was afraid to fall and break my phone. And my compass went wonky if it got close to the phone. And the phone kept turning off or changing the orientation or scale of the map. I missed being able to thumb and have the compass over the map.
Mike and I drove over to Shawnee Mission Park. The park was really full for a Sunday morning.
I started first and Mike passed me near the 3rd control. The vegetation is quite different for the first controls, with some cut-down stuff on the way to 1 and 2 which was hard to get over. The "field" near 7 and 8 was tall thick stalks which were a real chore to get through. I picked a bad route from 11 to finish, otherwise I was pretty close to Mean Gene's time.
I left my printed map at home and ran with the map open on my phone instead. This was a pain, literally, since my wrist got tired from carrying the phone. Also, I was afraid to fall and break my phone. And my compass went wonky if it got close to the phone. And the phone kept turning off or changing the orientation or scale of the map. I missed being able to thumb and have the compass over the map.