Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 28 days ending Feb 28, 2017:

activity

time

miles

biking

4:58:08

66.4

(13.4/h)

106.86

(21.5/h)

running/walking

4:46:36

21.91

35.27

orienteering

4:45:48

18.55

(15:24)

29.85

(9:34)

33c

strength/stretching

3:25:00

Total

17:55:32

106.86

171.98

33c

averages - sleep:7.3

1:43

0:00

» now

Tuesday Feb 28, 2017 #

6 AM

strength/stretching (Dog Days) 32:00 [1]
slept:7.0

at Comm. Bldg - leg swing warmups, then Dog Days calisthenics and stretching. Was tired from staying up late watching the KU-OU game and senior speeches.

Did warm down stretches after run.

running/walking 37:00 [2] 6.0 km (6:10 / km)
shoes: Hoka One One

Red Dog's new zigzag pattern:
11th/Vt > NH > 9th > Vt >7th > NH. I added a loop around NH, 6th, Vt, NH, then back on Red Dog's suggested route: 7th/NH > NH > 8th > Vt > 10th > NH and back to Comm. Bldg. I added another stretch from 11th to 6th and back on Mass. That was 29 (long) city blocks or 3.6 mi or 6K. Low tech - no GSP needed. Temp was 60F. Ran in short sleeve shirt but had on long (Reebok) warmup pants.

Monday Feb 27, 2017 #

1 PM

biking (road bike) 1:43:48 [2] 22.0 mi (12.7 mph)
slept:7.0 shoes: Specialize Sport MTB

Lawrence Loop, but went by Martin Park and picked up the new trail in Rock Chalk Park. Temp:60F, overcast, windy from the SE

Saturday Feb 25, 2017 #

9 AM

strength/stretching 10:00 [1]

orienteering 1:00:00 [2] 7.8 km (7:42 / km)
shoes: Hoka One One

West Campus: ran 4 of the Pioneer Cemetery mini courses that Mike and Mary had produced (last summer?) and did 2 of the Ulrik's Hill courses. On the cemetery courses, I alternated running and walking each leg. Still need to be careful not to strain calf muscles. On the hills, I walked down and ran the whole way on the course (each course about 1K). Still made the stupid mistake of skipping a control on the last (4th) mini-course) going to point #2 and not even seeing pt 1. A matter of concentration and with the poorer eye sight need to really stop (stop = do not move or run) to read the map. We'll see if I skip a control in Texas next weekend.

Thursday Feb 23, 2017 #

6 AM

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

Workout led by Ken Baldwin. Then run, Then came back inside to stretch.

running/walking 28:36 [3] 3.25 mi (8:48 / mi)
shoes: Hoka One One

From Community Building, ran around the whole block just north of the building, then went to the 2nd block north and ran around, repeated until 6th Street then ran straight back. Others from Dog Days were also running so I wasn't along this morning. Ran, no walking.

C • Hi - I was just looking at ... 1

Wednesday Feb 22, 2017 #

Note
(rest day)

was going to ride bike in 75F weather, but spent more time trying to replace wipers on the Dakota. Got the blade, broke the arm and had to order twice as the first arm was faulty. Probably good to rest.

Tuesday Feb 21, 2017 #

6 AM

strength/stretching (Dog Days) 35:00 [1]
slept:7.0

at Comm. Bldg - avoided any exercises that would stress the lower back.

running/walking (Galloway run) 35:00 [2] 5.0 km (7:00 / km)
shoes: Hoka One One

East Lawrence zigzag loop from Community Building to 6th & NH and back.
Galloway intervals: 30/30

Sunday Feb 19, 2017 #

12 PM

strength/stretching warm up/down 5:00 [1]

orienteering race 49:52 [2] 3.37 mi (14:48 / mi)
shoes: Icebug Ardor OLX

Rockcrusher - Middle Course, 4.2K, skipped #6 by mistake, so dnf'd.
Nice day, temp: mid 60s, sunny. Planned to walk and run, but right calf felt OK and ran most of the way. Had to deal with the very rough grab-me vines. Lucky I didn't trip or get hurt. 2 others had to ice up after falls.
So another race missing a control - ever since we've gone to chip timing. Solution: maybe I need to shout to myself the number of the control I'm at before going to the next one. Something to check my map. Today, I approached #5 with others to my right still searching, so I decided I wanted to go in and leave quickly - and didn't see the near pt #6 and forget I was still at #5.

orienteering (marker pick up) 30:00 [2] *** 1.3 mi (23:05 / mi)
5c shoes: Icebug Ardor OLX

Since I missed pt #6 on the middle course wanted to pickup controls around that point. Easy walk/jog. Took a lot of Gatorade and salty chips before going out as I was cramping a little bit.

OK, will I avoid skipping a control at the national meet in Texas?

Saturday Feb 18, 2017 #

7 AM

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

7:30 - warm up leg swings and Dog Days stretching before run from downtown.

running/walking (Galloway run) 31:00 [2] 2.7 mi (11:29 / mi)
shoes: Hoka One One

9th & Vermont to West Campus Road, Memorial Drive and back via Mississippi and to start. Galloway intervals: 30sec/30sec.
Temp: 35F, sunny

Friday Feb 17, 2017 #

3 PM

running/walking (Galloway run) 34:00 [3] 4.4 km (7:44 / km)
shoes: Hoka One One

To Burcham Park (straight shot to the river and back. Galloway: 30 sec jog/ 30 sec walk. Sunny, nice, 75F!
No problem with the right calf, but I didn't want to push it either. Good to be running again.

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

before and after run

Thursday Feb 16, 2017 #

10 AM

biking (road bike) 1:43:35 [2] 23.1 mi (13.4 mph)
slept:8.0 shoes: Specialize Sport MTB

to Clinton SP, west end, back via the new bike path behind Rock Chalk Park.
Temp: 50F, wind from SW, sunny. Exceptionally warm winter days. . .

Tuesday Feb 14, 2017 #

6 AM

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

running/walking (walking) 10:00 [1]

8 laps around Comm. Bldg basketball court. Avoided running to let right calf heal up.

Sunday Feb 12, 2017 #

11 AM

biking (road bike) 1:30:45 [2] 21.3 mi (14.1 mph)
slept:7.0 (injured) shoes: Specialize Sport MTB

Lawrence Loop, but didn't go to Rock Chalk Park, took Harvard to Langston Hughes. Temp: 45F, sunny, windy from NW. A little more energy than Fri's ride. Toothache a bother with the colder temperature.

Did some buzz saw planks in the morning and tempo calves. The right calf was achy a little bit at the start of the ride, but I went ahead and rode and it was OK. Need to be cautious the next 3 weeks if I want to race at Sulphur Springs.

Saturday Feb 11, 2017 #

12 PM

orienteering race (walking) 52:36 [2] *** 5.0 km (10:31 / km)
10c slept:8.0 (injured) shoes: Icebug Ardor OLX

Clinton Overlook Park O. Walked the medium-lemgth course (4.2k).
Got a slight tear in the right calf muscle at last Wed's Dog Days workout. And had lower back aches since then, too. Wore compression socks and walked about 90% of the course. Jogged a few times, but backed off when it felt I was straining that right calf.

orienteering (marker pick up) 11:00 [1] 1.33 km (8:16 / km)
shoes: Hoka One One

walked to pickup 3 controls. Then picked up the start line marker, check-in stands.

Thursday Feb 9, 2017 #

Note
(injured) (rest day)

strained, maybe small tear in right calf from Wed' DOg Days workout at SPL. And had lower back pain, hard to sleep - had to roll over carefully. And very sore toothache (right back molar, probably need a new crown - will call dentist on Monday).

Wednesday Feb 8, 2017 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:7.5

at SPL - more stretching today. Had a sore lower back (too many situps and leg lifts yesterday).

running/walking 9:00 [2] 1.1 mi (8:11 / mi)
shoes: Hoka One One

8 laps running around soccer field, then 1 lap jog. Stopped the last speed run up the field with a tinge in the lower right calf. Great! Another injury from working out at Dog Days. Time to ice.

Bumped into Blair afterwards in Dillons; told him I'll be at the meet on Sat.

Tuesday Feb 7, 2017 #

6 AM

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

timed exercises led by Red Dog himself. First day back to gym workout after a week off. Had to back off on some drills, some vertigo dizziness.

running/walking 17:00 [2] 1.4 mi (12:09 / mi)
shoes: Hoka One One

easy run alone from Vermont to 6th/NH and back.

Monday Feb 6, 2017 #

Note
(rest day)

didn't get around to going for a bike ride. The threatening afternoon rain never came, but didn't have energy to go out, took a short nap.

Saturday Feb 4, 2017 #

10 AM

running/walking warm up/down 10:00 [1]

orienteering race 58:20 [4] *** 4.0 mi (14:35 / mi)
12c slept:7.0 shoes: Icebug Ardor OLX

Blue & Gray Park ) - course set by Tom. Felt tired all day yesterday so wasn't sure I'd be up to racing today, but I need the practice if I'm going to the Texas meet.
Did the Green Course; had best time. Wasted time going from5 to 6 - mistook the southern field for the one I was looking for. A beeline route would have been better given the woods, marked very green) weren't bad at all.

orienteering (marker pick up) 24:00 [2] *** 1.1 mi (21:49 / mi)
6c shoes: Icebug Ardor OLX

Thursday Feb 2, 2017 #

7 AM

running/walking 45:00 [1] 4.5 km (10:00 / km)
shoes: Saucony Ride

Havana - from Hostal El Gallo (Old Havana) and up and down the Malecon. Great sunrise. Ran with my camera and Dee and stopped for several shots.

8 AM

running/walking (walking) 30:00 [1] 1.1 mi (27:17 / mi)

From Hostal to Plaza Vieja to buy coffee as gifts, and a few more photos taken. By the time we got back (9:40 am), the guesthouse hostess had already called for our taxi to the airport and it arrived as we got back. Then log day of flights home to Lawrence.

Wednesday Feb 1, 2017 #

Note
(rest day)

rode on the tour bus for 7 hours with s stop at Santa Clara to visit the mausoleum and statue of Che Guevara before getting back to Havana for our last night in Cuba.

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