Training Log Archive: kweinmann

Orienteering at Frick Park today! The course went quite well after a slight mishap where the first control wasn't set out was resolved. I went back to the start and told them and the put it out and gave me a new start time, so it wasn't that big of a deal. I made a few small mistakes, but nothing too bad. I went too far up the trail on the way to 5? because I was expected to see the other trails coming off of the main trail but totally missed them - should have been using contours instead. 9-10 was an awesome route choice leg, and I actually feel pretty good about the route I chose. I kind of messed it up at the end because the trails got really confusing, and I'm not sure all of them were mapped, but again, using the other features led me to the control :) There were a couple of other legs with decent route choice too, so overall a very fun course!

Shadowing my friend I got to try orienteering on the beginner course. He did alright once he got the hang of it and was actually reading the map. The struggle for me was that his strategy seemed to be to sprint the uphills and walk the rest, and sprinting uphill on tired legs was not the easiest thing to do. Oh well, it was totally worth it for introducing another person to orienteering, and he seemed to really enjoy it!

Wasn't really feeling a long run today, so I decided to do a harder run instead. I did this on the treadmill for pacing purposes. I wanted to die of boredom about 3 minutes in, but it got a bit less boring as I started running faster. I did a progressive run: 8:30, 8:00, 7:30, 7:00, and then a cool down mile. The pacing was easier than I expected, although it was completely flat seeing as I was running on a treadmill...

I wasn't going to go to the gym today, but then I was really bored, laying on my bed half taking a nap, and I decided that I might as well do something productive. Honestly, I felt much better after I went, so it turns out it was a good decision. Changing around some of the exercises from last time worked much better - my forearms weren't dying, and deadlifts always go much better when I do them at the beginning (ie, I didn't feel like I was going to drop the bar). 3X10 of everything:
Deadlifts (115#)/Barbell triceps curl (30#)
Split-leg lunges (35#)/Dumbbell bench press (27.5# per side)
Barbell lunges (60#)/Assisted chin-ups (7)
Supermans (12 each set)/Medicine ball twist (8#, 12, 15, 15)
Planks (1:45 middle, 1:10 each side)

Back to the night running life, and I have to say, it's pretty nice seeing as it's cooler and there's less traffic and people. I added an extra loop around the block at the end to get to 5 miles. I don't normally do that, but 4.6 felt really short...

Didn't even think I was going to run today after bailing on it this morning, but I ended up going at like 7:30 and I'm really glad I did. It was nice weather, and running through Frick Park was super nice and peaceful because there were basically no people. Not much traffic to deal with either, probably because of the combination of it being a holiday, and everyone being busy watching the pens game. It started raining when I was like a quarter mile from home, so I practically sprinted home and managed to avoid getting soaking wet, thankfully.