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Training Log Archive: maprunner

In the 7 days ending Nov 6:

activity # timemileskm+mload
  run/walk2 1:33:00 6.24(14:54) 10.04(9:16) 116241.4
  weights2 1:00:00180.0
  hike1 45:0090.0
  orienteer1 39:09 2.49(15:45) 4.0(9:47) 53118.2
  Nordic track1 20:0040.0
  Total7 4:17:09 8.73 14.04 168669.6

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Saturday Nov 6 #

weights 30:00 [3]

9 AM

run/walk 33:00 intensity: (4:41 @1) + (37 @2) + (22:00 @3) + (5:42 @4) 3.63 km (9:06 / km) +30m 8:44 / km
ahr:134 max:155

Friday Nov 5 #

11 AM

hike 45:00 [2]

Long, fast hike with Sandy and Kiri at the dog park. Beautiful day.

Thursday Nov 4 #

5 PM

run/walk 1:00:00 intensity: (5:29 @1) + (22:38 @2) + (31:36 @3) + (17 @4) 6.42 km (9:21 / km) +86m 8:46 / km
ahr:124 max:153

Got out the door to enjoy the last week of daylight after work. Did my Hot N Hilly loop for the first time in a while. Walked uphill, but did a fair bit of running after that. Mike tracked me down and joined me near the base of Ulrick's Hill. That was nice!

Wednesday Nov 3 #

Nordic track 20:00 [2]

Monday Nov 1 #

weights 30:00 [3]

Set 1
12X elevated heel squat, hold at bottom, 20 lbs
10X lat pulldown, unknown weight
12X TRX row
Set 2
10X squat thrusts, 60 lbs
10X overhead press, unknown weight
15X band press

Oomph, taking two weeks off is not a good idea! Arms were burning. I needed to be spotted on the third rep of the overhead press.

Sunday Oct 31 #

12 PM

orienteer 39:09 intensity: (1:39 @1) + (2:48 @2) + (28:18 @3) + (5:55 @4) + (29 @5) 4.0 km (9:47 / km) +53m 9:11 / km
ahr:136 max:161

Orienteering on West Campus. I pulled up a Bike-O course from last year. I made it tougher on myself in three ways:
1. I had to keep moving, no stopping allowed
2. I alternated controls: walking then running hard
3. Mike drew some artificial walls on the map for me

I did walk both the uphill legs (4 and 5) and I stopped near 8 because there was a loose dog who was growling at me. Slight bobble on the route to 9 but otherwise I was pleased with this effort.

2021-10-31_KU walls and sprints route

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