Training Log Archive: maprunnerIn the 7 days ending Aug 20, 2022:
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Saturday Aug 20, 2022 #
pickleball 1:15:00
Nice practice session with Jaci and Moni. We couldn't play at Lyons today because of a tournament, so I advertised on the message app that I would be at Holcom. I was disappointed at first that there were only 3 of us, but it worked out great. Moni was much better than Jaci and I, even though we've all been playing about one month. Moni was a ping pong player and it showed in her skills. We practiced just hitting for a while, then serves, then kitchen volleys. I learned a lot.
Friday Aug 19, 2022 #
cycle 40:00 [2]
To the movie theater and back with Mike. Nice cooler temps today. Some topics of conversation: community colleges in KS; effective altruism; construction contracts; WUOC sprint relay.
Wednesday Aug 17, 2022 #
weights 30:00 [3]
Set 1
10X elevated heel squat, 25 lbs
8X pull down, 80 lbs
10X TRX row
Set 2
16X alternating reverse lunge, 20 lbs
10X incline press (12, 15, 15 lbs)
15X band push out, fast tempo
10X elevated heel squat, 25 lbs
8X pull down, 80 lbs
10X TRX row
Set 2
16X alternating reverse lunge, 20 lbs
10X incline press (12, 15, 15 lbs)
15X band push out, fast tempo
Tuesday Aug 16, 2022 #
3 PM
orienteer 30:00 3.19 km (9:23 / km) +7m 9:17 / km
ahr:131 max:157
Woohoo, a cool Aug day (22c). I love when the weather breaks, and you feel like you can run forever with no effort. I ran around Holcom doing my memory O intervals.
Monday Aug 15, 2022 #
10 AM
Nordic track 20:00 [1]
5 PM
weights 20:00 [3]
sprint drills (stretch) 10:00 [1]
Sunday Aug 14, 2022 #
7 AM
orienteer 34:14 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.
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.