Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 28 days ending Feb 28, 2009:

activity

time

miles

running/walking

6:08:00

219.29

352.91

biking

4:00:00

10.0

(2.5/h)

16.09

(4.0/h)

strength/stretching

3:00:00

orienteering

1:14:34

3.42

(21:49)

5.5

(13:33)

20c

Total

14:22:34

232.7

374.5

20c

4:00

0:00

» now

Saturday Feb 28, 2009 #

Note
(rest day)

Didn't get enough sleep [;us cold snowy morning - made this a rest day. Long week of work. . .

Thursday Feb 26, 2009 #

strength/stretching 25:00 [1]
shoes: Asics GT-2130

dynamic stretching at home, 4 pullups before Dog Days workout. Red Dog led today (easier than when Kenny leads). New exercises, more in line with what ROb Jones and PTs recommend - less stress on the lower back, and more emphasis on core exercises.
Jerry Henley took our group photo this morning.

running/walking 25:00 [2]
shoes: Asics GT-2130

15 min run around campus before heading inside Allen FH for Dog Days workout; 5 laps then 6 chin ups.

Tuesday Feb 24, 2009 #

running/walking 25:00 [2] 315.0 km (5 / km)
shoes: Asics GT-2130

AM - before Dog Days workout, 3 laps around Allen FH, each lap included one set of stairs - trying to go 2 steps at a time.
7.5 more laps in between sets of calisthencis

strength/stretching 20:00 [1]

dynamic stretching; then Kenny Baldwin led calisthenics

Sunday Feb 22, 2009 #

orienteering race 1:14:34 [5] *** 5.5 km (13:33 / km)
20c shoes: Integrator

PTOC - red course at Heartland Presbyterian Camp. Not very sharp - blew going from 9 to 10 - actually went further west of 11 and backtracked to 11 then to 10 then back legally to 11. Sunny, temp - 25F. 6th on Red.
RouteGadget

running/walking warm up/down 15:00 [1]
shoes: Integrator

dynamic stretching & easy jog

Thursday Feb 19, 2009 #

strength/stretching 25:00 [1]
shoes: Asics GT-2130

5 min dynamic stretching; 5 pullups; Dog Days calisthenics - mostly 30 - sec timed drills and lungings, hops.

running/walking 15:00 [2] 2.4 km (6:15 / km)
shoes: Asics GT-2130

8 loops around AFH

Wednesday Feb 18, 2009 #

running/walking 44:00 [3] 4.4 mi (10:00 / mi)
shoes: Asics GT-2130

AM - to 7th & Mass

Tuesday Feb 17, 2009 #

strength/stretching 40:00 [1]

AM - Dog Days workout - total of 60 pushups during calisthenics

Sunday Feb 15, 2009 #

biking (road bike) 4:00:00 [1] 10.0 mi (2.5 mph)
(sick) shoes: Shimano (bike)

Measured the 5K and 12K courses for the Mar 28 Dam Run with Steve Riley. Did calibration course on Clinton Parkway, then the courses by the Clinton Lake Softball Complex. Sunny and about 35F. Still felt sickly with coughing in the morning and the chest congestion. Finished on the calibration course just before dark. Steve knows what he's doing. Should be a good combo of the 5K and 12K routes.

Friday Feb 13, 2009 #

Note
(sick) (rest day)

Coughing a little at work; took Tussin to help with chest congestion. Seem to be getting worse after 3 weeks.

Thursday Feb 12, 2009 #

strength/stretching 25:00 [1]
shoes: Asics GT-2130

AM - dynamic stretching, then Dog Days calisthenics.
4 pullups.

running/walking 20:00 [2]
shoes: Asics GT-2130

3 laps warm up, 3 more interspersed calisthenics (lunges, skipping, sideways slides), then 5 more laps with a set of stairs (1st to 3 floor only) after 1.5 laps, then 2 sets, then 3 sets, then ran one more lap. Total of 11 laps for the morning. Intensity of workouts picking up.

Wednesday Feb 11, 2009 #

strength/stretching 15:00 [1]

AM - dynamic stretching in the parking garage with intent of running outside

Tuesday Feb 10, 2009 #

running/walking 15:00 [2]
shoes: Asics GT-2130

AM - before going into Allen FH, ran 10 min to Hoch Auditorium and back.
3 laps in AFH during Dog Days workout

Sunday Feb 8, 2009 #

running/walking 1:53:00 [2] 11.4 mi (9:55 / mi)
shoes: Asics GT-2130

AM - ran with Dee to Deerfield School, then did her route to Wakarusa & Clinton Parkway. Added little more going to the new WalMart on 6th & Congressional. Both calves above ankles were tight last 2 miles. No strain, but good warning that I need to back off on long run distance; before going 11-13 miles again (i.e., do NOT run Psycho Wyco next week, go to O' meet).

Did quick dynamic stretching routine before run.

running/walking 44:00 [3] 4.4 mi (10:00 / mi)
shoes: Asics GT-2130

AM - to 7th & Mass

Thursday Feb 5, 2009 #

strength/stretching 30:00 [1]
shoes: Asics GT-2130

dynamic stretching,
Dog Days calis led by Kenny Baldwin.
Sets of 15 reps, then 5, then 10, then 15 (jump jacks, volleyball jumps, toe touches, pushups, mtn clumbs, crunches, safe leglifts).

running/walking 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT-2130

Allen FH: 3 laps warmup,
2 laps after each set of cali reps (8 total)

Wednesday Feb 4, 2009 #

running/walking 37:00 [2]
shoes: Asics GT-2130

AM - Deerfield Hills, counterclockwise direction up WagonWheel first.

Fighting a cold, coughing, congestion the last 3 days.

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