Training Log Archive: maprunnerIn the 7 days ending Jun 27, 2020:
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Saturday Jun 27, 2020 #
11 AM
Note
I'm still trying to get every street in Lawrence (car, foot or bike are all acceptable). Mike came with me today and we drove around some streets near MeanGene's house. We were pleasantly surprised to see the man himself, heading out for a quick run/walk.
After, we got lunch to-go from the Fresh Mediterranean Company (I had been before but Mike had not). We got some falafel, which I think counts as beans?
After, we got lunch to-go from the Fresh Mediterranean Company (I had been before but Mike had not). We got some falafel, which I think counts as beans?
C • Nope. 10
1 PM
cycle 30:00 8.11 km (3:42 / km) +36m 3:37 / km
ahr:112 max:138
easy ride to pick up a street I missed earlier this week.
Friday Jun 26, 2020 #
10 AM
orienteer 30:00 3.36 km (8:56 / km) +14m 8:45 / km
ahr:141 max:153
Took a break in the middle of the day for a short O session. I repeated a line O in Holcom and I did better this time. I added some controls at the end to give myself some more time on my feet. But it was hot and I was unmotivated, so I stopped at 30 minutes and didn't go to the last two controls (boring navigation in our neighborhood).
Thursday Jun 25, 2020 #
Nordic track 17:00 [2]
weights 15:00 [3]
Workout 4: 3 rounds 1-1.5 mins rest
1A: Crunches x 25
1B: Split jumps x 20
1C: Plank Shoulder touches x 30 (15 each arm)
1D: Lateral skater lunges x 20
1A: Crunches x 25
1B: Split jumps x 20
1C: Plank Shoulder touches x 30 (15 each arm)
1D: Lateral skater lunges x 20
Wednesday Jun 24, 2020 #
4 PM
cycle 58:00 14.66 km (3:57 / km) +64m 3:52 / km
ahr:111 max:139
easy exploration of more Lawrence streets. 24th St is in bad shape; I felt like I was riding Paris-Roubaix. I saw two "I can't breathe" banners, many 2020 Grad signs, one yard planted with corn, and four gray houses with yellow doors (among other things).
Tuesday Jun 23, 2020 #
weights 30:00 [3]
Workout 3: 3 rounds each, 2 min rest
1A: Bulgarian Split Squat x 8 each leg (10s)
1B: Feet elevated Glute Bridge x 15
1C: DB reverse lunge x 6 each leg (15s)
2A: DB Overhead Press (Pronated Grip) x 8 (10s)
2B: Incline Push-up 1/2 then full reps x 8
2C: TRX Row Pronated Grip x 10
1A: Bulgarian Split Squat x 8 each leg (10s)
1B: Feet elevated Glute Bridge x 15
1C: DB reverse lunge x 6 each leg (15s)
2A: DB Overhead Press (Pronated Grip) x 8 (10s)
2B: Incline Push-up 1/2 then full reps x 8
2C: TRX Row Pronated Grip x 10
Monday Jun 22, 2020 #
4 PM
orienteer (Bike) 20:00 4.35 km (4:36 / km) +18m 4:30 / km
ahr:112 max:135
I wanted an easy physical day, so I asked Mike to set an easy bike O course that stayed on the flat. I made it challenging by setting the rule that I had to stay on pavement. The first control took me a minute or two to figure out a route. I also found that I had to practice handling my bike (stopping, tight turns, reading a map while looking for traffic).
cycle 10:00 [1]
a little bit of extra biking
Sunday Jun 21, 2020 #
8 AM
run/walk 2:00:00 11.59 km (10:21 / km) +103m 9:55 / km
ahr:135 max:147
Long slow distance at Clinton, 3 run, 1 walk repeats. I took it really slow today. I was glad I took 1 minute walk breaks (30 seconds was too short last week). I saw three people and two deer. One deer was less than 10 feet away and didn't bother to move as I passed. Trails were in good shape. Legs got tired.