Training Log Archive: maprunner

Wandering some more Lawrence streets with Sandy. I'm glad AP categorized this as a hike instead of a walk; we do keep up a good pace. We had a lot of catching up to do, so we talked more than looked, which partly explains our weird route.

I went for an easy run/walk at lunch time to test my ankle. I felt fine during the run and no pain after. I'm removing the injured flag.
It was hot and sweaty.

Easy bike ride with Mike. It was super hot. I don't usually complain of the heat but this knocked me out. I sat down in the basement (the coolest point in our house) after I got home in order to cool off and stop sweating.

Some topics of conversation: transferring money between bank accounts; project management in audits; how bad humans are at estimating time to complete a project; and how to safely navigate the Kasold/Clinton Parkway intersection.

Workout 8: 3 rounds each tri set
1A: DB bent over Row x 8 w/3 sec hold (20lbs)
1B: TRX Row w/3 sec hold x 10
1C: DB Bent over Rear delt Fly x 15 (3s)
2A: 1 Arm DB Bench Press x 12 each (15 lbs)
2B: Plank Up Downs x 12
2C: DB Standing Vertical Press x 15 (5 lbs)

My ankle is feeling much better (almost no pain in the morning) but I decided to still take it easy. I did a map snippet exercise at a walking pace. Although I threw in two short bouts of jogging to see how it felt during and after. There were no side effects so I think I can start running again for short distances.

The map snippet exercise means I drew circles at random and numbered them (for orientation to north). Then I cut them out and put them in a pile. When I got to campus, I pulled one out randomly and had to determine where it was on the map (I did this from memory, no map). When I get there, I pull out the next snippet. This is a good exercise on an area I know well and forces me to pay attention to every detail in the circle. It's especially hard in areas that all look alike (like edges of parking lots). A compass would have been helpful on one or two of the snippets. Here is a picture of some of the map snippets I went to, as an example:

3 rounds each tri set
1A: Goblet Squat x 15 (20lbs)
1B: Split Squat x 10 each leg (15lbs)
1C: Isometric Squat hold x 25 seconds
2A: RDL x 12 each (15lbs)
2B: Glute Bridge x 20
2C: Band side step X 30

I modified my trainer's instructions a bit and took it easier. I told myself it is because I believe poor form and bad (or no shoes) during recent workouts contributed to my ankle injury so it was good to go slow (with good shoes). But I'm also getting lazy without him watching, I need to figure something out, without actually go back to the gym.

I drew some controls point along my Hot n Hilly route. Walked the whole way.

C • Rest up and get well! 2