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Training Log: maprunner

In the last 7 days:

activity # timemileskm+mload
  pickleball1 1:00:0080.0
  cycle3 57:00 9.04(6:18) 14.55(3:55) 10681.8
  orienteer3 54:24 4.4 7.08 61145.8
  weights2 50:00150.0
  Nordic track1 20:0020.0
  sprint drills1 10:0010.0
  Total8 4:11:24 13.44 21.63 167487.5
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0:00
WeThFrSaSuMoTu

Monday Aug 15 #

10 AM

Nordic track 20:00 [1]

5 PM

weights 20:00 [3]

sprint drills (stretch) 10:00 [1]

Sunday Aug 14 #

7 AM

orienteer 34:14 intensity: (1:27 @1) + (47 @2) + (19:23 @3) + (12:37 @4) 3.4 km (10:04 / km) +56m 9:18 / km
ahr:146 max:159

Re-run of last week's course at Rock Chalk Park.

I thought I grabbed a short course and a long course, thinking I might do both. When I arrived, I discovered I had two short courses. I pulled up an image of the long course and drew it on. I mis-drew #7. And I had to remember 10 and 11 because the short course map didn't include them (was covered by course descriptions).

I was running 90 minutes earlier than last week, so it was cooler, with less headwind. And I knew the course. I expected to save time off my big mistake on 12 (I cut 90 seconds) but I was surprised to be almost a minute faster on 8 (took Mike's route this time). I tried Laura's route to 5, which was 10 seconds slower than my route last week. Saved a few seconds here and there on most other legs. Overall I ran 4 minutes faster.

2022-08-14_Rock Chalk 2 route

Saturday Aug 13 #

9 AM

pickleball 1:00:00 intensity: (40:00 @1) + (20:00 @2)

Beginner’s session at Lyons Park. We received more instruction today which was helpful. The group I was with managed to rally a few times which was really fun.

Jackie, Judy, and Jenny. Then Diane and Mark. Saw Sora and Elsa and Ruth.
10 AM

orienteer 3:00 [1]

After pickleball, I navigated to three different trees on the Lyons Park map (the map was one of my birthday present from Mike).

cycle 13:00 intensity: (4:42 @1) + (3:32 @2) + (3:51 @3) + (55 @4) 2.89 km (4:30 / km) +51m 4:08 / km
ahr:131 max:152

Up the hill
12 PM

orienteer (Cycle) 17:10 intensity: (5:54 @1) + (8:34 @2) + (2:42 @3) 3.68 km (4:40 / km) +5m 4:38 / km
ahr:130 max:147

My downhill course by bike. I had planned to run the course before pickleball but I wasn’t motivated this morning. I thought I could manage the mid-day heat on my bike. It was brutal. Note to self: run before pickleball.

The first few controls in the parking lots were tough since I had to watch for cars, parents and freshmen (as they are starting to move in).

I waved at a few controls, since I was following bike O rules (pavement only except right next to stairs).

I got really hot.

cycle 4:00 intensity: (1:13 @2) + (2:38 @3) + (9 @4) 1.16 km (3:27 / km) +9m 3:19 / km
ahr:141 max:151

Home

Thursday Aug 11 #

4 PM

cycle 40:00 intensity: (36:09 @1) + (3:51 @2) 10.5 km (3:49 / km) +46m 3:44 / km
ahr:114 max:138

Ride with Mike. Some topics of conversation: cutting down the ash tree; who pays for a work related breakfast meeting; flights to Africa; what happened to Timo's leg; training effort: "go see god"

Wednesday Aug 10 #

weights 30:00 [3]

Set 1
Squat thrusts: 15X 70 lbs, 12X 95 lbs; 10X 120 lbs
8X chest pull down, 70 lbs
10X split kneel row, 60 lbs

Set 2
alternating reverse lunge: 16X 15 lbs; 16X 20 lbs; 12X 20 lbs
10X overhead press (half down): 10 lbs
12X side shoulder raises, 8lbs

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Training Targets

Jan 1 – Dec 31 (365d)
2022 Annual Goals
Total 264:00:00
actual:163:51:2262%
projected:263:28:0999%
orienteer 90:00:00
actual:40:41:4945%
projected:65:26:1672%

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