Training Log Archive: maprunnerIn the 7 days ending Dec 12, 2020:
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Saturday Dec 12, 2020 #
Note
Woo hoo, we passed RMOC in Facebook page likes!
Not bad considering Denver has a population of ~2.8 million and Lawrence has a population of ~100,000.
Not bad considering Denver has a population of ~2.8 million and Lawrence has a population of ~100,000.
10 AM
run/walk 1:00:00 5.97 km (10:03 / km) +86m 9:22 / km
ahr:140 max:162
Trail run at Clinton. I wasn't very motivated to do this, so I listened to a podcast, which helped keep me entertained and the time flew by. So I may continue to listen to podcast while I run. But then I miss my thinking time. I will have to figure out the right balance....
Friday Dec 11, 2020 #
weights 30:00 [3]
Workout 2: 3 rounds each
1A: Goblet Squat x12 (20)
1B: DB Bent Over Row x 15 (15s)
1C: Stability Ball Stir the Pot x 10 @ direction
2A: Stability Ball Hamstring Curl x 15
2B: DB Bench Press x 12 (15s)
2C: Plank Hold x 30 sec
Mike and I took a vacation day today. We drove up to Loess Bluffs National Refuge today to watch birds. We missed the main fall migration but there was still lots to see. I'm not a birder, but I do enjoy seeing bald eagles. We probably saw more than 100 bald eagles today. It was a nice adventure.
1A: Goblet Squat x12 (20)
1B: DB Bent Over Row x 15 (15s)
1C: Stability Ball Stir the Pot x 10 @ direction
2A: Stability Ball Hamstring Curl x 15
2B: DB Bench Press x 12 (15s)
2C: Plank Hold x 30 sec
Mike and I took a vacation day today. We drove up to Loess Bluffs National Refuge today to watch birds. We missed the main fall migration but there was still lots to see. I'm not a birder, but I do enjoy seeing bald eagles. We probably saw more than 100 bald eagles today. It was a nice adventure.
Wednesday Dec 9, 2020 #
3 PM
run/walk 1:00:00 6.43 km (9:20 / km) +111m 8:35 / km
ahr:128 max:147
Hot n Hilly loop. It was really warm today (15) so it was nice to get out there. Podcasts also helped. Physically I felt meh and I walked a lot.
Tuesday Dec 8, 2020 #
weights 30:00 [3]
Workout 1: 3 rounds each
1A: Alternating Reverse Lunge x10,8,6@ leg (10,15,20)
1B: TRX Row x 15
1C: Stability Ball Rollout x 20
2A: Weighted Glute Bridge x 20 (15)
2B: incline Push-up x15
2C: Wall crunch x 25
1A: Alternating Reverse Lunge x10,8,6@ leg (10,15,20)
1B: TRX Row x 15
1C: Stability Ball Rollout x 20
2A: Weighted Glute Bridge x 20 (15)
2B: incline Push-up x15
2C: Wall crunch x 25
Sunday Dec 6, 2020 #
12 PM
orienteer 1:10:00 4.12 km (16:59 / km) +99m 15:09 / km
ahr:103 max:134
Checking control locations at Rockhaven