Training Log Archive: maprunnerIn the 7 days ending Aug 19, 2023:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
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.