Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 28 days ending Feb 28, 2015:

activity

time

miles

running/walking

8:42:20

40.62

(12:51)

65.38

(7:59)

orienteering

8:05:48

21.05

(23:05)

33.87

(14:21)

strength/stretching

5:10:00

biking

31:00

skiing &other

2:00

Total

22:31:08

61.67

99.25

averages - sleep:7.4

3:40

0:00

» now

Saturday Feb 28, 2015 #

7 AM

running/walking (walk) 22:07 [1] 2.09 mi (10:35 / mi)
slept:7.0 (injured) shoes: Mizuno Wave Rider 15

Met with Dog Days group downtown. Walked alone, then with Stacy Riggins doing her own walk about 10 min. in. Talked to her and Laura Klotz (also walking) about injuries we're trying to get over. Laura pulled her hamstring the same day at Dog Days at the field house - all of a sudden during the run on level 3 she felt her hamstring go, like my right calf. Bad luck as we both weren't doing anything out of the ordinary.
Did the calf stretches that Rob Jones suggested before I walked.

Temp: 18F, big snow flakes started falling before I got done.

Friday Feb 27, 2015 #

4 PM

running/walking (walking) 21:21 [1] 1.28 mi (16:41 / mi)
slept:7.5

brisk walk around the neighborhood. Doing calf stretching throughout the day.

Thursday Feb 26, 2015 #

8 AM

strength/stretching 28:00 [1]
slept:7.75

Sport Pavilion - exercises for glutes, hamstring; planks, lats, 20 pushups. Could do more stretching next time.

Afternoon: ART from Rob Jones. He says I should be OK to run Mar 14. Recommend I do calf stretching daily, exercises to strengthen calves. Drink more water daily and take 400 mg of magnesium daily. Is that (the magnesium) too much?

biking (stationary bike) 21:00 [2]
(injured)

Tuesday Feb 24, 2015 #

8 AM

biking (stationary bike) 10:00 [1]

Sports Pavilion Lawrence - rode bike as easy as possible without straining right calf as a warm up before exercises

strength/stretching 28:00 [1]
slept:7.0 (injured)

exercises with band for glutes
2x14 bridges lifting each foot 3 sec;
2x14 bridges one leg extended;
2x15 bench bridges w/ 20 lb wt;
2x15 knee spread'ems w/band;
2 x planks (front, L, R 30 sec)
lats: 12 x85, 10x100, 7x125
pushup on fists, psoas stertch, pretzels, 200m easy walk

Sunday Feb 22, 2015 #

skiing &other 2:00 [1]
(injured)

tried to walk/jog 100m and couldn't - aggravated the torn calf muscle. Iced afteewards. Then helped with Rock Haven O' meet (registration)

Thursday Feb 19, 2015 #

6 AM

strength/stretching (Dog Days) 18:00 [1]

calisthenics and stretching

running/walking 12:00 [1] 2.1 km (5:43 / km)
slept:7.0 (injured) shoes: Mizuno Wave Rider 15

walked 1st 2 laps; jogged 4 interspersed between Kenny Baldwin's exercises; walked last lap as right calf was sore (felt like a mild tear - maybe doing volleyball jumps to enthusiastically, or more bouncing workouts - need to ease up. Iced, Bio-freezed and Aleve)

Wednesday Feb 18, 2015 #

9 AM

strength/stretching 24:00 [1]

at Sports Pavilion Lawrence - exercises for glutes, hamstrings, planks, lats 12x85, 10x100, 8x125)

running/walking 18:17 [1] 2.0 mi (9:08 / mi)
shoes: Adizero Tempo 5

16 laps on the SPL eighth-mile track. Easy jogging with a few pickups on the short turns. Not a fan of indoor running.

Tuesday Feb 17, 2015 #

6 AM

strength/stretching (Dog Days) 28:00 [1]
slept:7.0

calisthenics and stretching at Allen FH. Red Dog kept the pace going without breaks this morning.

running/walking 1:32:00 [2] 2.0 km (46:00 / km)
shoes: Mizuno Wave Rider 15

7 laps on level 3 - slow walk then easy jog most of the time with last 2 laps a little faster (but not at tempo).

8 AM

strength/stretching 15:00 [1]

snow shoveling driveway - not hard

Monday Feb 16, 2015 #

Note
(rest day)

no serious aches from weekend's runs

Sunday Feb 15, 2015 #

9 AM

orienteering (marker pickup) 1:01:06 [2] *** 4.47 km (13:40 / km)
8c shoes: Innov8 Oroc 340

ran/walked to pickup controls after breakfast with PTOCers at the Knob Noster McDonalds. Temp: wind chill of -1F, overcast, no wind. Very cold. Picked 2 controls south of Hwy DD, got back into car to get mittens and a 4th layer on top. Drove to Clear Fork Lake to pick up my remaining 6 controls. Good to loosen up after yesterdays long race.
Then lunch at Heros in Warrensburg with Dick Neuburger, Paul Clatterbuck, Mike Shifman, Reta Roe and her friend, Bob.

Saturday Feb 14, 2015 #

Event: Knob Noster 6-hr Rogaine and Score O

2 PM

strength/stretching warm up/down 10:00 [1]

3 PM

orienteering race 3:30:39 [4] 9.06 mi (23:15 / mi)
shoes: Innov8 Oroc 340

Knob Noster SP 3 hour score O. Temp at 3 pm: about 20F, then at 6 pm about 18F. 2 1/2 hrs was the right amount of time. No cramping after wisely choosing only the highest points controls and leaving out medium or low scores if out of the way. One of the better long scores including all previous Possum Trots. Better planning on my route than what I did at the night O recently. My QuickRoute

Friday Feb 13, 2015 #

Note
(rest day)

no workout; dinner with Dee and Damon at Mexquisito.

Thursday Feb 12, 2015 #

6 AM

strength/stretching (Dog Days) 22:00 [1]

running/walking 10:00 [2] 1.8 km (5:33 / km)
shoes: Mizuno Wave Rider 15

6 laps on level 3 of Allen FH; skipped all the stair drills (4 sets) to rest up for Knob Noster O' this Sat.

Wednesday Feb 11, 2015 #

9 AM

strength/stretching 5:00 [1]
slept:8.0

dynamic stretching at home before driving over to Rock Chalk Park trails.

After run, went in and did a set of lat exercises.

running/walking (trail run) 33:59 [2] 3.27 mi (10:23 / mi)
shoes: Salomon XT Wings 3

wet trails made for some muddy spots; the trails have a crummy loose asphalt chunks layer. Wonder if the protest against using concrete led to not using anything at all... rather than agree to the suggested asphalt.
route/splits

Tuesday Feb 10, 2015 #

6 AM

strength/stretching (Rob Jones drills) 7:00 [1]

at home before (& after) going to Allen FH: glutes exercises

strength/stretching (Dog Days) 23:00 [1]

calisthenics and lunge+ drills, good hard workout - constant pace

running/walking 10:00 [2] 2.4 km (4:10 / km)
shoes: Mizuno Wave Rider 15

4 laps on level 3, 4 stairs (levels 1-3), at tempo last 1 1/2 laps. Ran with some energy today.

Monday Feb 9, 2015 #

Note
(rest day)

new crown to finish root canal work (over 2 weeks). Expensive without group health insurance. After seeing another KU loss, I may agree with Bill Self a root canal is less painful.

Sunday Feb 8, 2015 #

8 AM

strength/stretching 8:00 [1]

dynamic stretching before run; then took another 30 min to get the Garmin to catch a signal.
After run, stretched hamstrings, calves.

running/walking long 2:15:00 [2] 13.2 mi (10:14 / mi)
shoes: Salomon XT Wings 3

Walked 1st mile, then Galloway'd it (2 min run/30 sec walk). To north Lawrence, gravel roads to Bismark Gardens, then took levee back. Levee was soft and muddy in most parts. Ran along the grass edge. Temp: 50F, but strong wind from NW amde wearing 3 thin layers a good idea.
route & splits

Easy long run before next weekend's 3-hour score O.

Saturday Feb 7, 2015 #

7 AM

running/walking (walk) 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Mizuno Wave Rider 15

Went to Dog Days to just meet the group, did warmup drills, then walked from 9th/Vt to 8th/Ohio and back.

8 AM

running/walking (walking/running) 8:00 [1] 0.5 mi (16:00 / mi)
shoes: Mizuno Wave Rider 15

4 laps at Sports Pavilion.

strength/stretching 22:00 [1]
slept:8.0

exercises for glutes, hamstrings. Lats: 12x85, 10x100, 8x120, planks (fr,L,R). Place was crowded again with girls volleyball tournament. SPL is getting used.

Friday Feb 6, 2015 #

10 AM

running/walking warm up/down 14:00 [1] 0.6 mi (23:19 / mi)
shoes: Innov8 Oroc 340

dynamic stretching and easy jog. Temp: 35F, sunny, mild wind from S. Some patches of snow still on the ground. Footing was good.

orienteering 59:03 [4] 5.11 mi (11:33 / mi) +24m 11:23 / mi
shoes: Innov8 Oroc 340

Pushed pace most of the time. Fished around too much looking for #6. Should have taken the more direct route from 8 to 9 (through the slow run undergrowth) as I forgot I had noticed the unmarked path off of the path on the way from 2 to 3. White woods were very open. in the 6-7-8 area. 13-14 looked rough and I opted to go out the open.
route

Got up after 6 hrs of sleep; did more work on the street event permit for the Thanksgiving Day 5K I wanted to submit to City Public Works today. Ate breakfast, then napped another hour, before going to city hall, then to Riverfront Park. Nice to finish a project and get in a good run.

Thursday Feb 5, 2015 #

6 AM

running/walking 23:00 [2] 2.4 km (9:35 / km)
slept:7.5 shoes: Mizuno Wave Rider 15

4 laps on level 3 (Allen FH) before Dog Days workout - ran it all.
Calisthenics and walking drills,
1 lap with skipping on level 2, then afterwards
7 laps on level 3, at tempo last 2-3 laps.

Temp outside: -1F.

strength/stretching (Dog Days) 28:00 [1]

Wednesday Feb 4, 2015 #

8 AM

Note

root canal.
If Bill Self said his root canal was slightly better than watching his team play (badly); then they REALLY played badly.

Tuesday Feb 3, 2015 #

6 AM

strength/stretching (Dog Days) 23:00 [1]
slept:6.75

Kenny Baldwin-led Dog Days workout, which means the stretches are held longer. Red Dog goes too fast. Worked up a sweat on the calisthenics. Kenny broke up the in-place exercises with 1 lap & 1 full set of stairs, then more exercises, then 2 laps & 2 sets of stairs. At the end I did only the 3 laps, hoping to get out to Clinton Lake later this morning.
Stayed up late watching the KU-Iowa State game. Huge crowd of students in Allen Fieldhouse this morning getting their lottery pick for seats for future games (traffic jam getting to the fieldhouse).

running/walking (walking/running) 12:00 [2] 2.1 km (5:43 / km)
shoes: Mizuno Wave Rider 15

Walked 1 lap before workout, then the other 6 laps and 3 sets of full stairs (level 1 to 4).

10 AM

orienteering (walking/running) 2:35:00 [2] 4.1 mi (37:48 / mi)

Fieldchecked possible location points for marker locations for Mar 22 meet at Woodridge. Garmin was accidentally turned off about 3/4ths through run/walk. Mostly walking and hanging tapes. Some places are very thorny and will try to avoid sending people through those areas. Sunny, temp: 40F.

Last half mile to the park entrance is a dirt road. Looked rutted but partially frozen getting to the park. When leaving, the road was soft and muddy and I was slipping. Would have been a bummer to get stuck. Wonder if the Corps plans on improving that road.

Monday Feb 2, 2015 #

5 PM

strength/stretching 17:00 [1]

stretching at home: hamstring, glutes, lats

Sunday Feb 1, 2015 #

9 AM

strength/stretching warm up/down 4:00 [1]
slept:8.0

dynamic stretching and another 20 min to get the Garmin to pick up a signal. Walked 1 mi not getting a link. Restarted the Garmin and after a block it was working. Total running distance based on 3 sets of Garmin records.
Decided not to drive to Wichita for the 4 mile race with chance of slick spots later this evening; opted to do a long run in Lawrence.

running/walking long 1:40:36 [2] 9.23 mi (10:54 / mi)
shoes: Salomon XT Wings 3

From house to 23rd & Learnard. Wind from NW picking up on the return home. Temp:34F at start; overcast. Snow accumulation on streets at end of run; nothing slick. Run/walk (2 min/30 sec). One Gatorade energy chew. Carried water bottle.
Walked 1.12 mi (about 16 min).
Splits for next 7 mi: 10:43, 11:00, 10:17, 10:30, 10:15, 10:52, 10:08.
ran last 1.11 mi in 11:09.

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