Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Oct 18, 2020:

	activity	#	time	miles		km		+m
	biking	1	1:35:56	24.22	(15.1/h)	38.98	(24.4/h)	183
	orienteering	1	1:27:22	7.54	(11:35)	12.13	(7:12)	17
	strength/stretching	4	1:26:00
	running/walking	1	1:24:37	5.26	(16:05)	8.47	(10:00)
	Total	5	5:53:55	37.02		59.58		200
averages - sleep:7.5

1:42

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Sunday Oct 18, 2020 #

Note
(rest day)

Spent the morning repairing a garden crate for Dee. A craftsman with supplies and tools could have done it in 45 min. Nice to do a project not using a computer.

Saturday Oct 17, 2020 #

7 AM

strength/stretching warm up/down 18:00 [1]
slept:7.0

4 min at home - stretching.
10 min with Dog Days group
4 min post run stretching

running/walking hills 33:00 [3] 2.72 mi (12:08 / mi)
shoes: New Balance 880

Dog Days Sat. Run - hills. From 9th/Vermont to campanile. up 3X (twice forward, and once going backwards up the hill alternating between 5 paces forward and 15 backwards and repeating. Then down to the HERE Apts and the 74 steps to Indiana St. Plus at 11th up to Louisiana then back to start.

running/walking (walking) 35:00 [1] 1.25 mi (28:00 / mi)
shoes: New Balance 880

Got Prius tires rotated at D&D Tires, so took an hour walk up Mass. and over to the farmer's market. Got my usual baba ganoush, plus tried the meat pies (good). Then coffee at the Sunflower Bike Shop coffee shop.

running/walking (Galloway run) 16:37 [1] 1.29 mi (12:53 / mi)
shoes: New Balance 880

warmup jog before meeting with Dog Days group - mostly along Mass. St.

Friday Oct 16, 2020 #

Note
(rest day)

Thursday Oct 15, 2020 #

8 AM

strength/stretching warm up/down 8:00 [1]
slept:7.5

pre & post run stretching

orienteering (Galloway run) 1:27:22 [2] * 7.54 mi (11:35 / mi) +17m 11:30 / mi
ahr:108 max:134 shoes: Hoka Clifton 6

Really a trail run with map that wasn't complicated.
Ran the Levee 12K slowing down to notice if the nail and washer markers were still there. The one at the start was gone and mile 1 was also missing.
Overcast, mild breeze. Galloway intervals of 2:00/:30.

Wednesday Oct 14, 2020 #

11 AM

strength/stretching (Dog Days workout) 20:00 [1]
slept:8.5

Looked on-line and did the 10/13 Dog Day's workout (w/ my additions minus the running):

Stretches
+ 2x10 heel stretches (L,R)
+ 25 pushups
Set 1 (repeat 2 times)
• 15 Jumping jacks
• 15 Toe touches
• 10 Volleyball jumps
• 5 Burpees
+ 25 pushups
Set 2 (repeat 2 times)
• 15 Crunches
• 15 Reverse crunches
• 15 Leg lifts
• 10 V-ups
+25 pushups done before the 2nd set of V-ups
Set 3 (do 1 time)
• 15 Push ups
• 15 Dogs - each leg
• 10 Push ups
• 10 Donkey kicks - each leg
• 5 Push ups
• 5 KU Track - each leg

only 105 pushups today.

Late start - went to get flu shot in morning.

Tuesday Oct 13, 2020 #

10 AM

biking (road bike) 1:35:56 [3] 24.22 mi (15.1 mph) +183m
ahr:113 max:170 slept:7.0 shoes: Serfas tires

Retro Group ride from Bloomington Area at Clinton Lake. Group went to Globe, I turned around early.
Legs felt heavy before the start and thought 32 miles would be too far at the faster pace this group goes. Strong wind from the SW which we rode into, so naturally wanted to get in a draft line, but at a high speed than comfortable for me. Stayed alert to suck a wheel and not risk an accident.
Nice to turn around and get the tailwind which changed to from the west.
About 62F when we started. Shorts, long sleeve shirt under the bike jersey.

Didn't get the cadence count. Definitely need a rest day tomorrow.

Monday Oct 12, 2020 #

6 AM

strength/stretching (Dog Days exercises) 40:00 [3]
slept:7.5

Usual DD exercises, mostly with 12 reps.
5x25 pushups
2x10, side shuffles with elastic band around knees, each direction.

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