Training Log Archive: kweinmann

Nothing like going to the gym on Sunday night - I was on campus though so I figured today would be a good time especially since I haven't been going regularly. And trust me, I could feel all those days I didn't go to the gym today - pretty much everything felt heavy and I know I'm gonna be sore from this.

Calf raises/Squats (105#)
Curl to Overhead Press (15# per side)
Rows (30#)
Split Leg Squats (40#)
Dumbbell Bench Press (30# per side)
Lat Raises (8# per side)
Single Leg Deadlifts (40#)
Overhead Tricep Extension (20#)

Well I was definitely feeling the last week or so today (i.e. my lack of running). The fact the the first half was mostly uphill probably didn't help. Frick Park is very fall right now though which was nice! I have also definitely adjusted to running in the lack of heat because it was around 75 today and it felt kind of hot.

Don't exactly remember how long/far I ran but I think it was about this.

Run was good besides residual soreness from the gym until the last 15 minutes where it started raining pretty hard.

For some reason this was a very exhausting workout:
Calf raises/Squats (105#)
Lat Raise 21's (7.5# per side)
Barbell Lunges (60#)
Tricep Curls (30#)
Flies (20# per side)
Rows (30#)
Deadlifts (115#)
Curl to overhead press (15# per side)

Well my legs were still sore from the gym on Saturday, which meant running wasn't incredibly painful but the slight amount of pain didn't go away. Didn't feel too bad on the uphill though so that was nice. Still a nice run on an unseasonably warm fall day.

First of all, yes I am sore from the gym yesterday. Not as sore as I expected I would be, but my legs felt incredibly tired so the relative lack of outright pain was not very consoling. Secondly, this course was very green. Like, the parts that weren't trails or open mowed grass were full of undergrowth - and very thorny undergrowth at that. I should have learned by now that it is never ever ever a good idea to wear shorts orienteering but I thought 'sprints, and it's such a nice day - shorts will be fine!' Of course I was wrong and my legs paid the price in the form of some very nice scratches. I guess it's not orienteering if you don't draw a little blood though, right?

On another note, the course itself went pretty well. It took me forever to get to control 2 because of the aforementioned thorny undergrowth, but I didn't really make any bad mistakes. There were a couple of controls where I was generally in the right place but had a hard time finding the control because I wasn't reading my map closely enough/didn't look at my control descriptions, but overall I thought my route choice was good. A fair amount of walking happened on the uphill due to my dead legs from the gym yesterday. A good course though!

I think this course went smoother than the other one. No real mistakes and felt good about my route choice. Lots of walking on the uphill. The woods are so so pretty this time of year because all of the leaves are changing color. It really was a lovely day to spend outside orienteering and enjoying fall. :)

Control pickup, which ended up basically being most of the second course I did. I had had all of the controls I picked up on one of my courses so there wasn't really much navigation needed since I remembered where all of them were. Ran some of it, walked a fair bit. Really just enjoyed the woods on a beautiful fall day.

So I went to the gym today after a week and a half of not going and man, did I feel it. It was definitely the squats, but walking down the stairs on the way home I felt like my legs were either going to turn into cement or collapse. Luckily I made it down them safely and got home, but I am definitely going to be sore tomorrow.
Calf raises/squats (105#)
Curl to overhead press (15# per side)
Rows (30#)
Overhead tricep extension (22.5#)
Incline Press (30# per side)
Barbell lunges (50# because someone was using the 60# bar but seeing how the squats ended up maybe that was for the best)

Running without a plan usually tends to turn out surprisingly well for me - just kind of decided where I was going as I was running. It ended up being quite a bit farther than I thought it would be, but I felt really good and definitely could have kept running. I decided that an hour and a half was long enough though, especially since I haven't been running that incredibly much. I'm always surprised at how much energy I have for running on Friday evenings, but I usually feel really good like today - much better than when I try to do long runs on Saturday or Sunday. I guess I should just stick to what works - the only problem is that it's starting to get dark pretty early so today I did my whole run in the dark which somewhat limits my options of where to run.

Ran to meet Kat at Cold Stone for our EWB fundraiser. Wow, that was some good ice cream! :)

Faster run today - felt good after an, ahem, interesting day at work. I should run faster more often, especially now it's actually nice weather for running.

Sunday racquetball with Kat! She was having a rough time today so I ended up winning 21-2 and 21-4. It was still fun though

Yeah so I'm still confused as to how I ended up running that far/that fast. I was just kinda running for a while and then when I mapped it out I thought gmap-pedometer was lying to me but I did it twice and it was the same both times. It must be the fall weather so I run faster without realizing it cause it's not as hot.

Yeah I ate too much too soon before running so I felt sick and stopped pretty soon in. Oops.

Skipped my meeting and went running instead - a good decision, I think.

Rows (32.5#)
Curl to Overhead Press (16#)
Dumbbell Bench Press (30# per side)
Barbell lunges (60#)
Deadlifts (115#)
Lat Raises (8# per side)

Wasn't really planning on running today but it was so nice when I was walking home from my meeting that I decided to go on an easy run. I did a variation of my go-to flat, easy route - felt pretty good!

Ran to Frick Park today and it is kind of, almost fall! It's been really nice running weather though - not too hot or too cold. I was running pretty easy today after the long night of orienteering yesterday.

Pretty easy day at the gym today. Enjoyed the emptiness of a Saturday morning though.
Bench Press (65#)
Calf Raises/Squats (105#)
Rows (32.5#)
Flies (20# per side)
Single Leg Deadlifts (40#)
Overhead Tricep Extension (22.5#)

Night orienteering score-O. Actually went surprisingly well for my relative lack of experience with night orienteering. I did it with my friend, but I did all of the navigation. We managed to find all of the control points and make it back with a whopping 46 seconds to spare. Very fun, and no major mistakes! Probably the most time was lost was when my strategy was 'go to the top of the hill' and we were climbing up the hill for so long I though we were really lost but we finally got to the top of the hill and the control was sitting right there so I guess we weren't.