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Training Log Archive: MeanGene

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  biking2 2:50:15 37.5(13.2/h) 60.35(21.3/h)
  running/walking4 1:59:00 7.85(15:10) 12.63(9:25)
  strength/stretching5 1:45:00
  orienteering1 1:17:00 4.2(18:20) 6.76(11:24)
  Total9 7:51:15 49.55 79.74
averages - sleep:7.3

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Sunday Jun 11, 2017 #

8 AM

biking (road bike) 2:00:45 [2] 26.5 mi (13.2 mph)
shoes: Specialize Sport MTB

Eastern Lawrence Loop (Inverness to Noria). Temp: 70F, sunny, wind from S (20 mph). Tried to make it an easy ride.

Saturday Jun 10, 2017 #

7 AM

strength/stretching (Dog Days) 10:00 [1]

DD#3 - group stretching and I also did some of the adductor exercises.
8 AM

running/walking (walking/running) 31:00 [2] 3.1 mi (10:00 / mi)
slept:7.5 shoes: Patagonia EVERLong

Forgot to start the Garmin, but got it started at the turnaround point on the out and back route. Hilly. Galloway run/walk (90/30). Popsicles afterwards as always at Dog Days Saturday run. Nice sociable group and made it a point to interact with several people before and after the run.

orienteering (walking/running) 1:17:00 [2] 4.2 mi (18:20 / mi)
shoes: Patagonia EVERLong

At Arboretum: Checked out my route on how I was going to set out controls next Saturday. Time included pacing out new mowed areas that would alter route choices, and reset a few control points. If I went out again, I'm sure I would tweak the map and course again. Lots of people and dogs - all friendly. Hope people will come out to this newly mapped event.

Friday Jun 9, 2017 #

7 AM

strength/stretching 20:00 [1]

morning stretching/exercises for adductor, buzzsaw planks
10 AM

biking (road bike) 49:30 [1] 11.0 mi (13.3 mph)
shoes: Specialize Sport MTB

Easy recovery ride - still sore from Wed/Thu Dog Days workouts (too many lunge-type exercises). Martin Park > Rock Chalk Park > Free St HS and back.
61 rpm.

Thursday Jun 8, 2017 #

6 AM

strength/stretching (Dog Days) 25:00 [1]

DD#2 - workout, then brief comments by Coach Hudy on the training for performance vs for general health. Mantra: stretch the overworked tight muscles to avoid injuries.
Then did the run workout.

running/walking (walking/running) 12:00 [2] 0.75 mi (16:00 / mi)
slept:7.0

3 laps with last lap dong east side stadium steps. Did quick feet going up (every step).

Wednesday Jun 7, 2017 #

Note
(rest day)

Drive to Chicago with Dee and Damon. One set of adductor muscle exercises and stretches in the evening.
6 AM

strength/stretching (Dog Days) 30:00 [1]

At the LHS track - my first summer DD workout. Still trying to repair the adductor muscle but felt today was the day to go beyond the stretching, isometric exercises and the few strengthening exercises and do the functional exercises. So after the full set of DD workout drills and after 3 laps of walk/jog, did side steps (side slips - 30 each way), then slide-slips with crossovers, side hops on the right leg only (30 each way 2X), then 5 one-legged hops up one stair step, about 6"). Muscles were sore, so it was a good workout without overdoing it - I think. We'll see tomorrow.

running/walking (walking/running) 16:00 [2] 1.0 mi (16:00 / mi)

(the 3 laps and 1 lap of the functional exercises for the adductor muscles)

Monday Jun 5, 2017 #

7 AM

strength/stretching 20:00 [1]

adductor muscle stretching and exercises - once in the morning and once in the afternoon).
9 AM

running/walking (walking/running) 1:00:00 [1] 3.0 mi (20:00 / mi)

Walked from The Homestead Inn to the Northwestern campus along the lake shore. Even got in some jogging which was the 1st test to see of the stretching and exercises were paying off. Then walked downtown later.

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