Training Log Archive: maprunnerIn the 7 days ending Jul 1, 2020:
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Wednesday Jul 1, 2020 #
8 AM
run 30:00 3.78 km (7:56 / km) +14m 7:47 / km
ahr:146 max:157
I hadn’t run in a while. And I intended to run before work but I slept in. And then I managed to get out for a short run between calls. The temps were OK but it was muggy. I listened to a podcast for the first time (while running) and it really helped on this boring run.
5 PM
erg 15:00 [2]
aerobics 15:00 [2]
Tuesday Jun 30, 2020 #
aerobics 15:00 [2]
weights 30:00 [3]
Workout 5: 3 rounds each, 2 mins rest
1A: Goblet Squat x 12 w/3 count hold at bottom (20s)
1B: Squat jump x 12
1C: DB RDL x 12 (20s)
2A: DB Bench Press x 8 1/2 reps (15s)
2B: Prone Rear Delt Fly x 20 (2s)
2C: 1 arm DB row x 8 each arm w/hold (15s)
1A: Goblet Squat x 12 w/3 count hold at bottom (20s)
1B: Squat jump x 12
1C: DB RDL x 12 (20s)
2A: DB Bench Press x 8 1/2 reps (15s)
2B: Prone Rear Delt Fly x 20 (2s)
2C: 1 arm DB row x 8 each arm w/hold (15s)
sprint drills (stretch) 15:00 [1]
Sunday Jun 28, 2020 #
10 AM
cycle 30:00 7.6 km (3:57 / km) +57m 3:48 / km
ahr:120 max:143
Easy ride to pick up some near-by streets. There was a stiff wind, but it felt pretty good (took away a lot of the humidity). I saw many gray houses but only one had a yellow door. One house had a vegetable garden in half the front yard. I added a bit of distance at the end to get to 30 minutes and also go downhill past the temporary speed indicator/trap. I got up to 17 mph.
Nordic track 15:00 0.74 km (20:13 / km)
ahr:111 max:124
erg 15:00
ahr:109 max:118
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