Training Log Archive: maprunnerIn the 7 days ending Jan 21, 2023:
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Saturday Jan 21, 2023 #
10 AM
orienteer 59:07 3.9 km (15:09 / km) +143m 12:48 / km
ahr:144 max:162
PTOC event, Blue and Gray, Medium course
We carpooled with Mean Gene so we had a nice long visit on the way there and back. There were 3 women running long today and I so wanted to join them, because it would have been fun competition. But I knew I should stay on the medium course today and not push it.
Course was easy to begin with except the trails were frozen horse trails that warmed up to mud. The course was more fun later when there were a few route choice options, and it was smarter to avoid the trails.
I decided to start my back to running plan, which included 150m jogs alternating with walking. I'm out of shape and got tired on the first one, and then got sloppy on the execution to 3 and wandered on various trails for a few minutes. I was frustrated with that.
Rest of the navigation was clean. Did a few more jogging bits, and my foot didn't hurt too bad. Foot was hurting when I finished, took some ibuprofen.
Good crowd, fun to hang out and talk after. Until the damp cold settled into your bones. Then it was time to jump into the warm car and head home.
We carpooled with Mean Gene so we had a nice long visit on the way there and back. There were 3 women running long today and I so wanted to join them, because it would have been fun competition. But I knew I should stay on the medium course today and not push it.
Course was easy to begin with except the trails were frozen horse trails that warmed up to mud. The course was more fun later when there were a few route choice options, and it was smarter to avoid the trails.
I decided to start my back to running plan, which included 150m jogs alternating with walking. I'm out of shape and got tired on the first one, and then got sloppy on the execution to 3 and wandered on various trails for a few minutes. I was frustrated with that.
Rest of the navigation was clean. Did a few more jogging bits, and my foot didn't hurt too bad. Foot was hurting when I finished, took some ibuprofen.
Good crowd, fun to hang out and talk after. Until the damp cold settled into your bones. Then it was time to jump into the warm car and head home.
C • Nice 3
Friday Jan 20, 2023 #
11 AM
weights 30:00 [3]
I recently saw a log from Jan 2013 that mentioned I had started with this new trainer. Can't believe it's been 10 years already! We had a nice moment reflecting today.
Set 1
Reverse lunge 8X each leg, 15 lbs
10X seated row, 50 lbs
Band pull: one arm held in pulled back while other arm did 8X pulls; then both arms 8X
Set 2
10X each leg single leg glute bridge
12X incline push up
12X band fly
Set 1
Reverse lunge 8X each leg, 15 lbs
10X seated row, 50 lbs
Band pull: one arm held in pulled back while other arm did 8X pulls; then both arms 8X
Set 2
10X each leg single leg glute bridge
12X incline push up
12X band fly
7 PM
PT 1 [0]
Thursday Jan 19, 2023 #
PT 1 [0]
(injured) (rest day)
Wednesday Jan 18, 2023 #
PT 30:00 [3]
Office visit, lots of new exercises.
Also, the therapist gave me a “back to running” plan, yeah!
Also, the therapist gave me a “back to running” plan, yeah!
Tuesday Jan 17, 2023 #
3 PM
run/walk 30:00 2.72 km (11:02 / km) +10m 10:51 / km
ahr:80 max:144
My foot is feeling better after three days of heavy walking. So I feel like I can start to build up my running endurance again. Starting slow. Today was 3 minutes of running and 27 minutes of hiking around Holcom.
Also, updated my logs from this weekend with maps, routes and corrected commentary.
Also, updated my logs from this weekend with maps, routes and corrected commentary.
4 PM
weights 15:00 [3]
arms
Monday Jan 16, 2023 #
hike 1:00:00 [1]
We had a 4:30 pm flight, so we slept in and then went hiking at Reynolds Nature Preserve (beautiful woods, hardly any people) and Cascade Springs Nature Preserve (cool water features, less nice woods, more people). A nice relaxing way to spend the day. Uneventful travel home.
Sunday Jan 15, 2023 #
12 PM
orienteer 56:57 4.1 km (13:53 / km) +157m 11:39 / km
ahr:148 max:165
Redemption! A clean race at last. I only ran downhill once, and towards the finish so I could look good in Clint’s photo :)
More later
I decided to take straight routes if possible, since I wouldn't have any speed today. And it paid off. Some minor bobbles, like drifting on the way to 4 and taking a few steps in the wrong direction leaving 5. I also stopped between 2 and 3 to help a kid; and between 5 and 6 to take some food and water. If I hadn't done those stops, I might have beaten Ing :)
Wonderful weekend. Loved the finish area on Sat and Sun and the warm temps on Sunday. So good to visit with old friends, especially Roddy who I hadn't seen in a very long time. And to meet Trip from Alabama.
Drove back towards Atlanta and met Amanda and Steve for a nice sushi dinner.
More later
I decided to take straight routes if possible, since I wouldn't have any speed today. And it paid off. Some minor bobbles, like drifting on the way to 4 and taking a few steps in the wrong direction leaving 5. I also stopped between 2 and 3 to help a kid; and between 5 and 6 to take some food and water. If I hadn't done those stops, I might have beaten Ing :)
Wonderful weekend. Loved the finish area on Sat and Sun and the warm temps on Sunday. So good to visit with old friends, especially Roddy who I hadn't seen in a very long time. And to meet Trip from Alabama.
Drove back towards Atlanta and met Amanda and Steve for a nice sushi dinner.