Training Log Archive: maprunnerIn the 31 days ending Aug 31, 2023:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||
Thursday Aug 31, 2023 #
weights 30:00 [3]
Set 1
12X quad press, 90 lbs
10X seated row, 50 lbs
10X on knee down, band chest pull
Set 2
10X glute bridge
8X seated chest pull, 30 lbs each side
15X band fly
12X quad press, 90 lbs
10X seated row, 50 lbs
10X on knee down, band chest pull
Set 2
10X glute bridge
8X seated chest pull, 30 lbs each side
15X band fly
Wednesday Aug 30, 2023 #
Event: Laramie Daze
10 AM
hike warm up/down 3:45 [1] 0.33 km (11:28 / km) +6m 10:33 / km
ahr:98 max:108
orienteer 19:00 2.15 km (8:51 / km)
ahr:139 max:151
run/walk warm up/down 7:15 0.61 km (11:50 / km) +5m 11:20 / km
ahr:126 max:137
Monday Aug 28, 2023 #
3 PM
aerobics 20:00 [1]
6 PM
pickleball 30:00 [1] 0.64 km (46:48 / km)
ahr:101 max:118
Back to Lyons to play with Soraya. And met Dee and Sylvia tonight. I used the "pickleball" setting on my Garmin for the first time. And probably the last since it doesn't offer much useful info.
I need a lot more skills instruction and practice. I sucked tonight.
I need a lot more skills instruction and practice. I sucked tonight.
Sunday Aug 27, 2023 #
9 AM
pickleball 1:00:00
Actually played a few games with Soraya and others (Nat, Marla, Matty and Will). Fun to play but I have a lot of learning and practice ahead. Lyons Park was crowded since it was a relatively cool and overcast day.
Saturday Aug 26, 2023 #
stretch 15:00 [1]
8 AM
orienteer 17:52 1.9 km (9:24 / km) +13m 9:06 / km
ahr:148 max:167
The heat wave finally ended so I decided to run the SSG course that I missed in July. It was overcast and humid. I got tired, I haven't tried running hard in a while. I made a huge mistake leaving 12. I was fighting with my compass but was too tired to figure it out right away.
AS I finished, I was surprised to be done so quickly. I thought there were more route choice legs, I remember people talking about them. It was only after I finished that I noticed is was the short course, not the long course. Ugh!
I had arranged to meet Fritz to deliver our e-boxes (he's bringing them to Laramie) so I went there after this course.
AS I finished, I was surprised to be done so quickly. I thought there were more route choice legs, I remember people talking about them. It was only after I finished that I noticed is was the short course, not the long course. Ugh!
I had arranged to meet Fritz to deliver our e-boxes (he's bringing them to Laramie) so I went there after this course.
orienteer 27:10 3.0 km (9:03 / km) +32m 8:36 / km
ahr:155 max:169
After I dropped the gear with Fritz, I went back to campus. I pulled up the long course image on my phone and drew it on the short course map. It was a bit hard to read, so I slowed down a few times on the course to check where I was supposed to go next.
Otherwise, I felt pretty good. It helped that is was now raining, which felt good. It also helped that I had been to some locations already, although I came at them from different directions sometimes.
I didn't have the control descriptions so I wasn't sure where exactly control 11 was going to be. I thought that Mike probably placed it outside the fence, but I decided to go inside in case it was there on the day of competition.
Bad route choices to 6 and 16: I need more practice on sprinting.
.
Otherwise, I felt pretty good. It helped that is was now raining, which felt good. It also helped that I had been to some locations already, although I came at them from different directions sometimes.
I didn't have the control descriptions so I wasn't sure where exactly control 11 was going to be. I thought that Mike probably placed it outside the fence, but I decided to go inside in case it was there on the day of competition.
Bad route choices to 6 and 16: I need more practice on sprinting.
.Friday Aug 25, 2023 #
7 AM
hike 1:00:00 [1]
With Sandy and Kiri at the dog park
Thursday Aug 24, 2023 #
2 PM
weights 30:00 [3]
Set 1:
10X seated lat pulldown, setting 9
elevated heel squat: 10X 20 lbs, 8X 25 lbs, 8 X 30 lbs
10X TRX row
Set 2:
10X overhead press, 15 lbs each side
12X leg extension, 25 lbs
10X lateral raise, 5 lbs
10X seated lat pulldown, setting 9
elevated heel squat: 10X 20 lbs, 8X 25 lbs, 8 X 30 lbs
10X TRX row
Set 2:
10X overhead press, 15 lbs each side
12X leg extension, 25 lbs
10X lateral raise, 5 lbs
cycle (recumbent) 15:00
at the gym, before my weight session
elliptical 15:00 [2]
at the gym, after my weight session
Wednesday Aug 23, 2023 #
4 PM
aqua jog 1:00:00 [1]
Perfect place to exercise today.
Tuesday Aug 22, 2023 #
Note
I had exercise plans for today but life intervened. Will try again tomorrow. Still ungodly miserable outside any way.
Monday Aug 21, 2023 #
3 PM
aerobics 1:00:00
Dancing around the living room while watching tv. Horrible weather calls for desperate measures
Sunday Aug 20, 2023 #
7 AM
hike 1:30:00 6.77 km (13:18 / km) +96m 12:25 / km
ahr:115 max:137
Tired legs, tired body after a poor night's sleep. So I just hiked out at Clinton in solidarity with Eric Buckley, who was on the last bit of the Leadville 100 at the same time. I thought I would stay out until he finished, but he was stronger than me. I gave up after 90 minutes. He finished about 30 minutes later. Total time 27:55, 3rd in M60
12 PM
weights 15:00 [3]
stretch 15:00 [1]
Saturday Aug 19, 2023 #
6 AM
hike warm up/down 22:00 2.09 km (10:31 / km) +45m 9:30 / km
ahr:113 max:130
orienteer 26:29 3.54 km (7:29 / km)
ahr:148 max:158
Up and out first thing in the morning. Temp 23, dewpoint 19. Expected to reach 42 later today!
I felt good in the beginning, but eventually my legs started to get tired and I took a few walking breaks. I was surprised to find this was my fastest time yet!
It helped that all the grass was mowed. The kids moved into the dorms this week, which meant parents were on campus, so everything gets tidied up.
I felt good in the beginning, but eventually my legs started to get tired and I took a few walking breaks. I was surprised to find this was my fastest time yet!
It helped that all the grass was mowed. The kids moved into the dorms this week, which meant parents were on campus, so everything gets tidied up.
hike warm up/down 11:00 0.99 km (11:06 / km) +9m 10:38 / km
ahr:126 max:150
Friday Aug 18, 2023 #
10 AM
pickleball 20:00 [0]
I decided to check out the indoor pickleball scene at SPL today. The newsletter said the courts were open 8:30 am to 7 pm. I got there just after 11. No one was playing, but there were two women sitting there talking. They told me that 1) Fridays are light in general and 2) most people actually play 9-11 or 1-3.
So, I practiced my serve for a few minutes by myself, and figured out the way the ball bounces on the basketball court, and tried to see the pickleball lines.
So, I practiced my serve for a few minutes by myself, and figured out the way the ball bounces on the basketball court, and tried to see the pickleball lines.
11 AM
run/walk 30:00 3.21 km (9:20 / km) +37m 8:50 / km
ahr:148 max:166
I had brought running shoes as a back up plan, so I stopped at the Overlook and went for a run. I tried to jog for 30 minutes straight, but I had to walk a few hills.
Thursday Aug 17, 2023 #
7 AM
walk warm up/down 4:00 [1]
8 AM
run 20:00 2.0 km (10:00 / km) +8m 9:48 / km
ahr:137 max:154
Heat wave has arrived so I had to exercise earlier today. I decided to see if I could run for 20 minutes straight. The last time I ran for this long was June 19th. Travel, Covid and more travel have really wiped out my fitness. This was a slog and I was looking at my watch the whole time. HR was high for slow and flat (although it was hot and humid). Laramie Days at altitude is going to be brutal.
walk warm up/down 5:00 [2]
2 PM
weights 30:00 [3]
Set 1
8X each side, reverse lunge, 15 lbs
10X lat pull down, 50 lbs
12X TRX row
Set 2
15X quad extension, unknown weight
12X overhead press, unknown weight
15X band front fly
8X each side, reverse lunge, 15 lbs
10X lat pull down, 50 lbs
12X TRX row
Set 2
15X quad extension, unknown weight
12X overhead press, unknown weight
15X band front fly
Wednesday Aug 16, 2023 #
2 PM
run/walk 1:10:00 6.0 km (11:40 / km) +79m 10:57 / km
ahr:126 max:144
On the trails at Clinton, mostly walking. Listened to a podcast, a real throw-back to my youth where Rob Lowe was interviewing Rick Springfield, LOL
Monday Aug 14, 2023 #
10 AM
run/walk 1:00:02 5.51 km (10:53 / km) +82m 10:08 / km
ahr:116 max:138
I usually prefer to work at home in one chunk of time (typically 7am to 1 pm). Then I exercise after work most days. I find it hard to mentally switch: work, exercise, turn brain back to work.
But today I was finished with meetings at 10, and it was relatively low humidity with a cooling breeze. Such nice conditions were calling to me! So I did part of my Hot N Hilly loop. Then went back to work. It was a bit hard to refocus but I'm still glad I exercised at this time of day.
But today I was finished with meetings at 10, and it was relatively low humidity with a cooling breeze. Such nice conditions were calling to me! So I did part of my Hot N Hilly loop. Then went back to work. It was a bit hard to refocus but I'm still glad I exercised at this time of day.
Sunday Aug 13, 2023 #
Event: OK Sprint Univ of Kansas
9 AM
orienteer 32:02 3.2 km (10:01 / km) +54m 9:14 / km
ahr:156 max:176
OK event. The lightning stopped just in time, as we started the event. Light rain off and on during the event. Then, as the last group finished, it dumped on us. We all got drenched picking up the markers. Nice lunch after with Gene, Fritz and Dick.
I did intro instructions, and was the last starter. I was afraid I would be too out of shape and out of O practice. But I was able to focus right away, and keep my mind (mostly) on O rather than speed. I walked here and there on some uphills.
One confusion around 13. As I approached 12, I saw that 12-13-14 were in a row. But by the time I left 12, I looked at my map and started towards 14. Caught myself in time.
Pleased with this run considering my current low fitness level.
I did intro instructions, and was the last starter. I was afraid I would be too out of shape and out of O practice. But I was able to focus right away, and keep my mind (mostly) on O rather than speed. I walked here and there on some uphills.
One confusion around 13. As I approached 12, I saw that 12-13-14 were in a row. But by the time I left 12, I looked at my map and started towards 14. Caught myself in time.
Pleased with this run considering my current low fitness level.
Saturday Aug 12, 2023 #
9 AM
hike 55:00 4.86 km (11:19 / km) +56m 10:43 / km
ahr:105 max:130
Walking with Sandy and catching up on her trip to Brazil
Friday Aug 11, 2023 #
8 AM
orienteer 40:19 4.0 km (10:05 / km) +16m 9:53 / km
ahr:133 max:151
I did an old Four Parks course from 2017. My legs felt dead right from the start. That was unexpected. No idea why. So I mostly walked and kept trying to jog here and there. I was able to do longer stints by the end. One of those days.
Thursday Aug 10, 2023 #
2 PM
weights 15:00 [3]
My trainer and I miscommunicated and he thought I wasn't coming today. By the time we figured it out, I only had 15 minutes in the gym before I had to get home to meet Gene. I did one of the sets Eric had written on the white board.
10X lat pull down, 40 lbs
Squat 12x @15; 10X@20; 8X@25
12X TRX row
10X lat pull down, 40 lbs
Squat 12x @15; 10X@20; 8X@25
12X TRX row
Wednesday Aug 9, 2023 #
12 PM
walk 40:00 [1] 3.43 km (11:40 / km) +39m 11:02 / km
ahr:95 max:116
A neighborhood stroll to get the blood moving and shake off the jet lag.
I updated my log entries from the trip and added some photos.
I updated my log entries from the trip and added some photos.
Monday Aug 7, 2023 #
Note
Long travel day home. 36 hours and 5 flights. There are some downsides to the cheapest tickets. But we had no hassles or delays and our luggage made it home with us!
Sunday Aug 6, 2023 #
8 AM
hike 2:31:20 6.24 km (24:15 / km) +227m 20:31 / km
ahr:101 max:139
We met a guide (wish I could remember his name!) who helped create the Congo Nile Trail. (The mountain pass near Lake Kivu separates the Nile River basin from the Congo River basin). This is a long trail and we only walked a part of it. It was fun to see the houses and people up close. It was great to spend some time moving through the countryside. We had a lot of fun talking to the kids in English.
Then we drove back to Kigali and stayed at the same B&B.
Then we drove back to Kigali and stayed at the same B&B.
Saturday Aug 5, 2023 #
Note
An almost-nothing day. we hung around the hotel gardens in the morning, then drove to Gisenyi in the afternoon. We waited until the Ironman race there was completed.
Lake Kivu is beautiful. we spent the night in a tent camp. The tent and bed were great but I'm getting too old for outdoor pit toilets in the middle of the night.
Lake Kivu is beautiful. we spent the night in a tent camp. The tent and bed were great but I'm getting too old for outdoor pit toilets in the middle of the night.
Friday Aug 4, 2023 #
8 AM
hike 2:30:00 5.72 km (26:12 / km) +1013m 13:54 / km
ahr:132 max:163
Hike up Bisoke volcano. I had no idea what the profile of this hike looked like before we started, which was a good thing. I probably wouldn't have gone if I knew it was straight up for 1000 meters.
This was tough. I had a porter again to carry my backpack. He also helped me on some very steep slippery sections. Problem is that he had long legs and was taking bigger steps than I could handle. Also, there were places that had specific footfalls in dried mud. He kept me very close, and sometimes I had no where to step because his foot occupied the spot.
The vegetation was cool, and the views were good. I stopped often to drink. About 1/3 of the way up, I started to get a slight altitude headache so I stopped and ate something. That helped a lot. I recovered and was able to pass Mike. It was a great relief to reach the top.
The view of the crater lake was amazing, when the fog lifted:
This was tough. I had a porter again to carry my backpack. He also helped me on some very steep slippery sections. Problem is that he had long legs and was taking bigger steps than I could handle. Also, there were places that had specific footfalls in dried mud. He kept me very close, and sometimes I had no where to step because his foot occupied the spot.
The vegetation was cool, and the views were good. I stopped often to drink. About 1/3 of the way up, I started to get a slight altitude headache so I stopped and ate something. That helped a lot. I recovered and was able to pass Mike. It was a great relief to reach the top.
The view of the crater lake was amazing, when the fog lifted:
hike 1:30:00 5.72 km (15:44 / km)
ahr:137 max:157
Going down was tough at first. The top section is very steep and covered with loose soil. My hiking boots were slipping all over, so I relied on my porter a lot to help me here.
Once we go to firmer ground, or rocks and roots, I was able to move quickly on my own. I passed almost everyone. I went quicker than I should have but I was desperate to get down.
My quads were exhausted for the next two days. I could barely walk down anything (stairs, ramps or small downhills :)
Once we go to firmer ground, or rocks and roots, I was able to move quickly on my own. I passed almost everyone. I went quicker than I should have but I was desperate to get down.
My quads were exhausted for the next two days. I could barely walk down anything (stairs, ramps or small downhills :)
Thursday Aug 3, 2023 #
8 AM
hike 1:30:00 6.16 km (14:37 / km) +169m 12:51 / km
ahr:102 max:160
Gorilla day! I'm only counting the moving time.
I've loved gorillas ever since I was a kid and I always said I wanted to see one in the wild. I decided my 60th birthday was the right time! One has to reserve a permit well in advance in Rwanda (about 6 months out). They allow 96 people a day to see the gorillas. There are 12 groups that are habituated to humans. The rest are only allowed to be seen by researchers.
We met up with our assigned group and guide at 7 am, then dove to the starting point of our trek. This included some very rough roads, we were bouncing all around in the car even with seat belts.
The trackers started earlier that morning by going to the place the family group had bedded down the previous evening. Then they tried to find where they were now. They were in communication with our park ranger guide (Eugene, worked there 24 years). We started out hiking on a dirt path. We had hired a porter to carry our backpacks and "help" us on the hike. I don't mind supporting the local community, but it was weird to have someone who thought they had to hold my hand to help me step over a log! Mike and I were definitely the most fit people in our group. (one guy was carried in a stretcher by 4 porters.) This is my porter John (click on images for full view):
Once we got closer to the gorilla family, the guides began hacking a trail through the vegetation. The footing was a bit rougher here but still no problem for us.
When we reached the gorillas we had to leave our packs (no eating or drinking) and don masks (to protect the gorillas from human diseases). We are allowed one hour with the gorillas.
It was magical and amazing and so much more than I imagined! We were able to get so close to them. I spent some time just observing up close, and watching their behavior. The family we visited has 24 members, and we saw ~10 including the silverback. He definitely knew we were there and was aware of what was happening, but they appeared to ignore us. They even walked right by us:
The trackers cut down vegetation close to each gorilla so that we could see better. I was amazed that we were allowed to get ~ 2 meters away from the silverback:
Here are 4 videos I took, they play one after the other:
Some of Mike's photos are here: https://www.instagram.com/p/CvfCfgQM8m3/?utm_sourc...
They whole gang:
When we got back to the hotel, I was quite surprised to be offered a 1-minute foot massage and they took my hiking boots to clean them while we ate lunch.
I've loved gorillas ever since I was a kid and I always said I wanted to see one in the wild. I decided my 60th birthday was the right time! One has to reserve a permit well in advance in Rwanda (about 6 months out). They allow 96 people a day to see the gorillas. There are 12 groups that are habituated to humans. The rest are only allowed to be seen by researchers.
We met up with our assigned group and guide at 7 am, then dove to the starting point of our trek. This included some very rough roads, we were bouncing all around in the car even with seat belts.
The trackers started earlier that morning by going to the place the family group had bedded down the previous evening. Then they tried to find where they were now. They were in communication with our park ranger guide (Eugene, worked there 24 years). We started out hiking on a dirt path. We had hired a porter to carry our backpacks and "help" us on the hike. I don't mind supporting the local community, but it was weird to have someone who thought they had to hold my hand to help me step over a log! Mike and I were definitely the most fit people in our group. (one guy was carried in a stretcher by 4 porters.) This is my porter John (click on images for full view):
Once we got closer to the gorilla family, the guides began hacking a trail through the vegetation. The footing was a bit rougher here but still no problem for us.
When we reached the gorillas we had to leave our packs (no eating or drinking) and don masks (to protect the gorillas from human diseases). We are allowed one hour with the gorillas.
It was magical and amazing and so much more than I imagined! We were able to get so close to them. I spent some time just observing up close, and watching their behavior. The family we visited has 24 members, and we saw ~10 including the silverback. He definitely knew we were there and was aware of what was happening, but they appeared to ignore us. They even walked right by us:
The trackers cut down vegetation close to each gorilla so that we could see better. I was amazed that we were allowed to get ~ 2 meters away from the silverback:
Here are 4 videos I took, they play one after the other:
Some of Mike's photos are here: https://www.instagram.com/p/CvfCfgQM8m3/?utm_sourc...
They whole gang:
When we got back to the hotel, I was quite surprised to be offered a 1-minute foot massage and they took my hiking boots to clean them while we ate lunch.
Wednesday Aug 2, 2023 #
9 AM
orienteer 29:06 2.95 km (9:51 / km) +124m 8:08 / km
ahr:142 max:156
Street O in Kigali using an Open Orienteer Map. I started out really running this as an O event, reading the map as I moved. I promptly took a bad fall near 1, scraping up my leg and elbow. Decided after that I should pay attention to uneven surfaces (dirt roads), pedestrians and cars. So I slowed down and looked around more as I orienteered. Couldn't get to 3 (security gate) or 4 (construction site). It was hard to find some houses because they are al behind big fences, so I had to count them off carefully.
I stopped to take photos a few times. This shows a typical city house and a corn field right in the middle of the neighborhood.
I stopped to take photos a few times. This shows a typical city house and a corn field right in the middle of the neighborhood.
11 AM
Note
Spent a leisurely morning at our B&B, which was needed after yesterday.
Mike and I walked to a local restaurant for lunch (appropriately called O Restaurant). It took more than an hour to get our food, but it was fantastic. Our first truly local cuisine.
Then a beautiful drive to Volcanoes National Park area. We ended up staying at a very fancy place (5 Volcanoes Boutique Hotel), way beyond our usual accommodations. It was weird, but nice, to be pampered for a few days.
Mike and I walked to a local restaurant for lunch (appropriately called O Restaurant). It took more than an hour to get our food, but it was fantastic. Our first truly local cuisine.
Then a beautiful drive to Volcanoes National Park area. We ended up staying at a very fancy place (5 Volcanoes Boutique Hotel), way beyond our usual accommodations. It was weird, but nice, to be pampered for a few days.
Tuesday Aug 1, 2023 #
Note
First thing in the morning, I checked the Air Tags and saw that our luggage had moved on to Addis: happy day!
I told Yasin that this would be our good luck day, and it was. We saw rhinos right away. No pictures of the rhinos, they were about 100 meters away so beyond my camera skills. All other animals we were able tp photograph close up right off the road.
We drove through the whole length of Akagera park today. We saw hippos today. Yasin spotted one lion lying on it's back under a tree. You know you're top of the heap when you can sleep with your belly exposed.
Long drive back to Kigali, then to the airport to get our luggage. I got hangry and was super tired when we got to our B&B at 10 pm.
I told Yasin that this would be our good luck day, and it was. We saw rhinos right away. No pictures of the rhinos, they were about 100 meters away so beyond my camera skills. All other animals we were able tp photograph close up right off the road.
We drove through the whole length of Akagera park today. We saw hippos today. Yasin spotted one lion lying on it's back under a tree. You know you're top of the heap when you can sleep with your belly exposed.
Long drive back to Kigali, then to the airport to get our luggage. I got hangry and was super tired when we got to our B&B at 10 pm.