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Training Log: maprunner

In the last 7 days:

activity # timemileskm+mload
  orienteer1 1:16:29 3.73(20:31) 6.0(12:45)243.6
  run/walk1 1:00:00 4.12(14:34) 6.63(9:03) 91149.9
  weights2 1:00:00180.0
  hike1 30:0030.0
  aerobics1 30:0060.0
  erg1 15:0030.0
  Nordic track1 15:0030.0
  Total5 4:46:29 7.85 12.63 91723.4
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1:16
0:00
SuMoTuWeThFrSa

Friday Mar 5 #

hike 30:00 [1]

with Sandy and Kiri

Thursday Mar 4 #

erg 15:00 [2]

Nordic track 15:00 [2]

weights 30:00 [3]

Workout 4: 3 rounds each
1A: Goblet Split Sqt x 12@ (10)
1B: 1 Arm DB Row x 10@ (20)
1C: DB Curl w/hold x 10 (10s)
2A: Slider Ham Curl (slow tempo) x 10
2B: 1 Arm DB Bench Press x 10@ (15)
2C: Band Tricep Ext. x 15

Wednesday Mar 3 #

4 PM

run/walk 1:00:00 intensity: (8:34 @1) + (13:00 @2) + (38:26 @3) 6.63 km (9:03 / km) +91m 8:28 / km
ahr:125 max:147

An easy outing on the Hot n Hilly loop

Tuesday Mar 2 #

aerobics 30:00 [2]

weights 30:00 [3]

Workout 3: 3 rounds each
1A: Goblet Squat x 20 (15)
1B: 1 Arm Band Row x 15@
1C: Plank Body Saw x 10
2A: Glute Bridge Ft. Elev x 12
2B: Incline Push-up w/ hold at bottom x 12
2C: Stab Ball Rollout x 20

Monday Mar 1 #

Note

How about another Orienteer's Virtual Happy Hour? Some night next week? Drop me a note or comment here if you'd like to join us.

Sunday Feb 28 #

11 AM

orienteer 1:16:29 intensity: (41 @1) + (4:17 @2) + (51:45 @3) + (19:46 @4) 6.0 km (12:45 / km)
ahr:141 max:158

Mike had the brilliant idea to ask Mike Shifman to set courses for us at the Riverfront Park. Nice to have a different set of eyes on the map, and to feel like it's a race on a new course.

It was a nice day to be out in these flat and open-ish woods. I struggled a bit physically in the downed stuff. And had mental struggles when I was stressed or tired.

I passed some hikers with an off-leash dog as I approached 4, which got my HR up and distracted me. I was counting hilltops and knew I was at the second one and had to keep going to the 3rd. But I was flustered by the dog and the unmapped ditch that gets me _every time_ I'm out here. When will I learn?

Should have paid more attention on 6 and stayed in the grass longer. Although the grass is not as fun as it looks on the map. It is mowed, but it contains lots of stubble and tough stuff, so it's actually rough running and I trip often.

Bad route choice to 10, missed 11, and went out of my way on 14 to avoid another dog. I saw Mike at 14 (he had come back to wait for me) so I pushed hard from then on to look like I was actually running in the woods.

I was tired after this run. Good way to feel after a planned hard training week.

2021-02-28_Riverfront Shifman 1 route

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Training Targets

Jan 1 – Dec 31 (365d)
2021 Annual Goals
Total 263:00:00
actual:48:44:4818%
projected:278:00:30105%
orienteer 90:00:00
actual:19:11:4821%
projected:109:28:52121%

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