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Training Log Archive: maprunner

In the 7 days ending Mar 11, 2021:

activity # timemileskm+mload
  orienteer1 1:09:12 3.67(18:53) 5.9(11:44) 129276.8
  run/walk1 1:00:00 4.33(13:51) 6.98(8:36) 101180.1
  weights2 1:00:00180.0
  hike2 50:0057.0
  Total6 3:59:12 8.0 12.88 230693.9

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Thursday Mar 11, 2021 #

hike 20:00 intensity: (13:00 @1) + (7:00 @2)

I was feeling blah, mentally and physically, so I decided I needed to get outdoors and explore someplace new to lift my mood. I went to Martin Park for the first time and hiked around. It was just right.

Then my mood was lifted even more by chatting with folks at the orienteer's happy hour. Thanks for joining!

Wednesday Mar 10, 2021 #

weights 30:00 [3]

Workout 6: 3 rounds each
1A: DB Goblet Split Sqt w/hold x 10 (15)
1B: 1 arm DB Row w/hold x 10 (15)
1C: Band Curl x 8 half reps x 8 full Reps
2A: Alt. Slider Hamstring Curl x 8@
2B: Seated DB Military Press x 15 (10s)
2C: DB Tricep kickback x 15 (5)

Tuesday Mar 9, 2021 #

5 PM

run/walk 1:00:00 intensity: (1:39 @1) + (4:20 @2) + (46:19 @3) + (7:42 @4) 6.98 km (8:36 / km) +101m 8:01 / km
ahr:136 max:155

Hot n Hilly Loop. It was actually hot today (21C). I felt surprisingly good and covered more distance than usual in my one hour.

Monday Mar 8, 2021 #

weights 30:00 [3]

Workout 5: 3 rounds each
1A: Goblet Sqt x 15 (20)
1B: Squat Jump x 10
1C: DB Bent over Row w/hold x 12 (15)
2A: Glute Bridge Ft. Elev. w/hold x 10 (15)
2B: Standing Long Jumps x 8
2C: Incline Push-up 1/2 full reps x 10

Sunday Mar 7, 2021 #

12 PM

orienteer 1:09:12 intensity: (4 @1) + (15 @2) + (13:15 @3) + (41:41 @4) + (13:57 @5) 5.9 km (11:44 / km) +129m 10:34 / km
ahr:153 max:168

Woodridge OK event

Eric set the courses and hid the markers. He also likes long, runners legs, so we were in the grass more than the woods. I was the last starter and I told them that I expected to be out 90 minutes, if they wanted to start picking up markers.

Only mistake was being pushed north by the new vegetation as I left 4 and headed to 5. I saw that I would have to cut through the woods a few times, but I decided not to adjust south.

It helps to be familiar with this map, so that I knew about the good deer trails to get into 13.

I looked at my time when I got to 13 and was startled to see it was 53 minutes. I began to panic that I had skipped a control. But then I decided to see if I could make it back under 1:10, so I ran hard on the road to the finish. Just made it!

The overall times were fairly fast, but still this was a really good run for me. I haven't pushed hard in a long time. It didn't feel that hard, and I walked plenty of times. But Garmin gave me a 4.9 for aerobic effort and suggested that I rest for 70 hours.

2021-03-07_Woodridge route

Warm and windy day was good for working at the event. We had a good turnout and lots of returning folks who had come to our other winter events. It sucks that our wood's season is so short.

Friday Mar 5, 2021 #

hike 30:00 [1]

with Sandy and Kiri

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