Training Log Archive: kweinmannIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Running 54:00 [3] 6.37 mi (8:29 / mi)
A pretty lit friday night run haha
Thursday Sep 29, 2016 #
Running 44:00 [3] 5.4 mi (8:09 / mi)
So it wasn't raining when I got home, but 20 minutes later when I left it was. I ran on my way to a meeting so I ended up at the meeting a bit wet but it was ok.
Wednesday Sep 28, 2016 #
Running 18:00 [3] 2.1 mi (8:34 / mi)
Was meeting my friends for dinner at chipotle but I got home from work late so I ran to get there in time.
Tuesday Sep 27, 2016 #
Strength 40:00 [4]
And back to the gym - it felt less crowded today, I guess people are starting to give up working out in lieu of midterms and studying. Today I did:
Deadlifts (115#)
Curl to Overhead Press (15# per side)
Barbell Lunges (60#)
Rows (30#)
Dumbell Bench Press (30# per side)
Barbell Tricep Curl (#30)
Calf Raises/Squats (105#)
Lat Raises (8# per side)
Deadlifts (115#)
Curl to Overhead Press (15# per side)
Barbell Lunges (60#)
Rows (30#)
Dumbell Bench Press (30# per side)
Barbell Tricep Curl (#30)
Calf Raises/Squats (105#)
Lat Raises (8# per side)
Sunday Sep 25, 2016 #
Orienteering race 21:38 [4] 3.2 km (6:46 / km)
Sprint race at Dartmouth - my favorite! Messed up on control 3 but other than that I was pretty clean except for way too much hesitation. Also haven't been doing much fast running so I was definitely feeling it physically, especially after 2 previous days of hard racing. Really fun race though!
Orienteering race 15:20 [4] 2.4 km (6:23 / km)
Sprint relay - I ran leg 4 for one of the senior teams. It was really fun. I knew Izzy had started right after me so I was going as fast as I could the whole time because I didn't want her to catch me. Ran pretty clean for the whole thing so I was happy about that. Probably my best race of the weekend even though it was on tired legs.
Saturday Sep 24, 2016 #
Orienteering long 2:10:39 [3] 9.2 km (14:12 / km) +400m 11:40 / km
This was probably the hardest orienteering course I have ever done because of the combination of length and technical difficulty. I got really lost on my way to control 3, relocated about twice, and still think I found the control by luck. After that, I was going slower and tried to keep better map contact. I didn't make any more really bad mistakes, but I was going pretty slow for the rest of the course and trying to stay in much closer contact with the map because I learned from experience that it was very hard to relocate in this terrain. I was pretty happy that I hit the control after the long leg right on, even though I was going pretty slow at the end, trying to know exactly where I was. Really proud of myself for finishing this course though, this was one of the first long red courses I've done.
Friday Sep 23, 2016 #
Orienteering race 54:30 [4] 4.6 km (11:51 / km) +100m 10:41 / km
First race of NAOC, and I'm pretty sure I came into in woefully unprepared. In spite of this, I still managed to complete the course without making too too many really bad mistakes. There was definitely a lot of hesitation and I was doing a lot of compass, go, and hoping I would be close enough to be able to figure out where I was. However, I felt like my relocation was pretty good the few times I really did end up somewhere I didn't intend to be, although I got lucky and kind of stumbled upon what I believe was control 13. Physically, I felt pretty good, but my brain was not in orienteering mode, so I did not have good contact with the map and made a lot of little mistakes. Oh, and I accidentally tried to skip control 19 so that lost me some time too. Also, my sole of my shoe came unglued about two thirds of the way through the course so I ended up just ripping it off because it was super annoying trying to run with it flapping around.
Tuesday Sep 20, 2016 #
Running 29:00 [3] 3.2 mi (9:04 / mi)
Trail running, didn't have a map, ran into dead ends a couple of times and had to turn around. Also I was in quite a rush but at least I got a short run in.
Strength 40:00 [4]
Maybe the gym is getting less crowded?
Rows (30#)
Barbell lunges (60#)
Incline Press (30# per side)
Overhead Tricep Extension (25#)
Deadlifts (115#)
that exercise where you stand and pull the barbell up to your chest (50#)
Calf raises/squats (105#)
Curl to overhead press (16# per side)
Rows (30#)
Barbell lunges (60#)
Incline Press (30# per side)
Overhead Tricep Extension (25#)
Deadlifts (115#)
that exercise where you stand and pull the barbell up to your chest (50#)
Calf raises/squats (105#)
Curl to overhead press (16# per side)
Monday Sep 19, 2016 #
Running 49:00 [3] 5.74 mi (8:32 / mi)
First time in like a week that I wasn't sore running! Yay!
Sunday Sep 18, 2016 #
Racquetball 40:00 [3]
Played 2 games with Kat - it was fun!
Friday Sep 16, 2016 #
Running 43:00 [3] 5.03 mi (8:33 / mi)
Thursday Sep 15, 2016 #
Strength 40:00 [4]
Well the gym was less crowded than Tuesday going at like 8 but still a lot of people there - some of them just standing around and talking.
Calf raises/squats (105#)
Curl to Overhead Press (15# per side)
Incline Press (30# each side)
Single leg deadlifts (55#)
Rows (30#)
Split leg lunges (50#)
Flies (20# per side)
Tricep curls (20#)
Calf raises/squats (105#)
Curl to Overhead Press (15# per side)
Incline Press (30# each side)
Single leg deadlifts (55#)
Rows (30#)
Split leg lunges (50#)
Flies (20# per side)
Tricep curls (20#)
Wednesday Sep 14, 2016 #
Running 43:00 [3] 5.1 mi (8:26 / mi)
Finally some nice running weather where it wasn't too hot! Looking forward to actual fall weather even though it hasn't quite arrived yet, at least it has been getting cooler at night.
Tuesday Sep 13, 2016 #
Strength 20:00 [3]
So 6:00 in NOT a good time to go to the gym. It was super busy so I didn't do that much since I had a meeting I had to get to afterwards.
Deadlifts (115#)
21's (curls, 20#)
Barbell Lunges (60#)
Lat Raises (8# per side)
Deadlifts (115#)
21's (curls, 20#)
Barbell Lunges (60#)
Lat Raises (8# per side)
Monday Sep 12, 2016 #
Running 42:00 [3] 4.85 mi (8:40 / mi)
Wow was I sore from the gym yesterday. The first 5-10 minutes were quite painful. It got better throughout the run but I was feeling it the whole time. I guess this is why I need to go to the gym more than once a week...
Sunday Sep 11, 2016 #
Strength 35:00 [4]
Incline Press (30# per side)
Single Leg Deadlifts (50#)
Rows (30#)
Weighted lunges (40#)
Flies (20# per side)
Overhead Tricep Extension (22.5#)
Calf raises/Squats (95#)
Curl to Overhead press (15# per side)
Single Leg Deadlifts (50#)
Rows (30#)
Weighted lunges (40#)
Flies (20# per side)
Overhead Tricep Extension (22.5#)
Calf raises/Squats (95#)
Curl to Overhead press (15# per side)
Running long 1:20:00 [3] 9.59 mi (8:21 / mi)
So I went running after the Seahawks game but I mis-judged how dark it would be in Schenly Park that late because of the trees and stuff so running on the trail it was getting a bit hard to see. Felt pretty good running today though. Lately I haven't been planning out my route before running and just kind of going however far I feel like and that has been working out pretty well. I knew I wanted to do a long run today but I went farther than I expected.
Saturday Sep 10, 2016 #
Running 49:00 [3] 5.53 mi (8:52 / mi)
Wednesday Sep 7, 2016 #
Strength 20:00 [3]
1 min plank
1 min wall sit
1 min side plank (30 sec per side)
10 clock lunges (front, side, back is one leg)
1 min walking plank (up down)
15 single leg deadlifts (per side)
1 min side plank leg lifts (30 sec per side)
25 squats
1 min plank
10 curtsy lunges (each side)
1 min side plank dips (30 sec per side)
15 sumo squats
1 min plank w/leg pulses (30 sec per leg)
20 calf raises
1 min walking plank (up/down)
15 fire hydrants (per side)
1 min balance plank
1 min wall sit
1 min side plank (30 sec per side)
10 clock lunges (front, side, back is one leg)
1 min walking plank (up down)
15 single leg deadlifts (per side)
1 min side plank leg lifts (30 sec per side)
25 squats
1 min plank
10 curtsy lunges (each side)
1 min side plank dips (30 sec per side)
15 sumo squats
1 min plank w/leg pulses (30 sec per leg)
20 calf raises
1 min walking plank (up/down)
15 fire hydrants (per side)
1 min balance plank
Running 35:00 [3] 4.06 mi (8:37 / mi)
Tuesday Sep 6, 2016 #
Running 54:00 [3] 6.3 mi (8:34 / mi)
Sunday Sep 4, 2016 #
Running 1:23:00 [3] 9.76 mi (8:30 / mi)
Didn't even know if I was gonna run today. Eventually I just went without a route planned, figuring maybe 4 or 5 miles. I ended up feeling really good and just wanting to keep running so I just kept looping around. Ended up running really far, and honestly I feel like I could have kept running longer but I told myself I needed to stop.
Saturday Sep 3, 2016 #
Strength 40:00 [4]
I have to say I prefer going to the gym on the weekend just because there are waaay less people. Today I did:
Squats/Calf Raises (#95)
Deadlifts (#115)
Barbell Lunges (#60)
21's (Curls, #20)
Flies (#20)
Rows (#30)
Tricep Extension (#10)
Lat Raises (#8)
Squats/Calf Raises (#95)
Deadlifts (#115)
Barbell Lunges (#60)
21's (Curls, #20)
Flies (#20)
Rows (#30)
Tricep Extension (#10)
Lat Raises (#8)
Thursday Sep 1, 2016 #
Running 54:00 [3] 6.3 mi (8:34 / mi)