Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 28 days ending Feb 28, 2019:

activity

time

miles

orienteering

7:10:45

22.42

(19:13)

36.09

(11:56)

26c

running/walking

6:12:57

33.17

(11:15)

53.38

(6:59)

strength/stretching

4:50:00

Total

18:13:42

55.59

89.47

26c

averages - sleep:7.3

3:02

0:00

» now

Thursday Feb 28, 2019 #

6 AM

strength/stretching (Dog Days) 43:00 [1]

35 min calis with Red Dog in Comm Bldg.
Then 8 min pre & post run stretching in the afternoon (including foot stretching w/ tennis ball).

3 PM

running/walking 43:31 [2] 4.01 mi (10:51 / mi)
shoes: Brooks Cascadia

Ran in Cascadias hoping to get the dry mud out of the soles, but ended up getting gunk running thru streets of Lawrence. From house to 6th & Vermont and back. Temp: ~28F, sunny, no breeze. We canceled the Sunday O at Slough Creek; hope we made the right decision. New date is Mar 30.

Tuesday Feb 26, 2019 #

6 AM

strength/stretching (Dog Days) 40:00 [1]

DD workout without Red Dog, lots of calis. Lat machine after run around gym

running/walking 8:00 [2] 0.75 mi (10:40 / mi)
shoes: Hoka One One

12 laps around Comm. Bldg. gym

Sunday Feb 24, 2019 #

11 AM

running/walking warm up/down 8:00 [1] 0.75 mi (10:40 / mi)

orienteering race 40:35 [3] *** 3.34 mi (12:09 / mi)
11c shoes: Icebug Pytho4 M BUGrip

Clinton Lake - Overlook Park O' - long course (4.8k).

orienteering (walking) 27:00 [1] ** 1.3 mi (20:46 / mi)
3c

mostly walking with some jogging. Legs and feet were tired; didn't want to cramp up.

After marker pickup - went tunch w/ Mary, Mike and Blair at Jade Garden. First beef pho (soup) in a long time) - hit the spot after a hard run.

Saturday Feb 23, 2019 #

7 AM

strength/stretching (Dog Days) 8:00 [1]

pre-run stretching and post run quad stretches

running/walking 29:00 [2] 2.6 mi (11:09 / mi)
shoes: Hoka Clifton 4

downtown and over the bridge run, easy

Thursday Feb 21, 2019 #

6 AM

strength/stretching 20:00 [1]
slept:7.5

Had a sore stomach and decided not to go to Dog Days. Did my own stretching & calis at home; then run, then static stretches after run.

running/walking 34:03 [2] 5.0 km (6:49 / km)

5 laps around the block (` 1K per lap).
Garmin Forerunner 305 failed me again. Did not record the route, only the time

Tuesday Feb 19, 2019 #

6 AM

strength/stretching (Dog Days) 33:00 [1]

Red Dog had us do a tougher workout this morning; good, I needed that. And I had a good night's sleep so I was able to handle it. Static stretching at home after the downtown run.

running/walking 30:23 [2] 2.5 mi (12:09 / mi)
slept:7.5 shoes: Hoka One One

2X - run on Mass between 6th and 11th.

Saturday Feb 16, 2019 #

11 AM

orienteering warm up/down (walking/running) 32:23 [2] 1.65 mi (19:38 / mi)
shoes: Icebug Pytho4 M BUGrip

Rock Crusher O' - Clinton South Side - volunteered to walk the white course so beginners have a visible path on the 3" of snow.

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

dynmaic stretching and some jogging/walking

orienteering race 1:11:52 [3] *** 7.23 km (9:56 / km)
12c shoes: Icebug Pytho4 M BUGrip

Rock Crusher O - long course.
6-7 - ran trails all the way around, not best route.
Pt 9, didn't see trail to run alongside open area, not the contour lines and tree line just before the control and mucked around a long time. Otherwise a nice run in the snow.

3 PM

orienteering (marker pickup) 9:00 [2] 0.45 mi (20:00 / mi)
shoes: Icebug Pytho4 M BUGrip

Thursday Feb 14, 2019 #

6 AM

strength/stretching (Dog Days) 40:00 [1]

Wednesday Feb 13, 2019 #

9 AM

orienteering (walking/running) 3:02:50 [2] 6.45 mi (28:21 / mi)
shoes: Brooks Cascadia

feld checking control locations for March 3rd meet. 3 hrs of waking and some running. Towards the end, was tripping due to tiredness. Tried noit to overdo it today, so did a lot of walking.
left side of left foot (bump) very sore after workout; untying shoelaces helped.

start abourt 30F; end was about 50F.

Tuesday Feb 12, 2019 #

6 AM

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

2x10 reps - lat pulls in weight room, then DD calisthenics

running/walking 23:00 [2] 2.0 mi (11:30 / mi)
slept:7.0 shoes: Hoka One One

downtown run; temp: 29F.

Monday Feb 11, 2019 #

Note
(rest day)

getting new kitchen counters installed today waiting around the house most of the day, thought about an easy 2 mile run. Did nothing.
Watched KU win in OT late evening.

Saturday Feb 9, 2019 #

10 AM

running/walking warm up/down 12:00 [1] 1.0 mi (12:00 / mi)

easy jog to warm up and some dynamic stretching.

orienteering race 47:05 [3] 3.5 mi (13:27 / mi)
slept:7.5 shoes: Icebug Pytho4 M BUGrip

Blue &Gray Park O - medium course (4.6K). My dist: 3.5 mi.
Temp: ~20F, overcast.
New Icebugs (with dobbs & spikes) were great on the crusty snow and some ice spots. Good effort, no mistakes to complain about; not a perfect run, but pleased. Wore 3 layers, 2 pants, winter cyclinbg glvoes with an additonal liner, and on the head a balaklava and a buff. Got too warm and took them off and went bare last mile.
Garmin Forerunner again failed to record the route, so time to get a new Garmin.

Wednesday Feb 6, 2019 #

6 AM

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

Dog Days exercises at SPL. tennis ball rool on feet after I got home.

running/walking 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Hoka One One

5 laps around SPL soccer field - about 950m interspersed the DD exercises.
Then 5 laps on level one, about 450m per lap.

11 AM

orienteering (walking/running) 20:00 [2] 2.0 km (10:00 / km)
shoes: Icebug Pytho4 M BUGrip

Rock Crusher O' - Clinton South Side - volunteered to walk the white course so beginners have a visible path on the 3" of snow.

Tuesday Feb 5, 2019 #

6 AM

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

calisthenics

running/walking 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Hoka One One

8 laps around Community Building basketball court

Monday Feb 4, 2019 #

7 AM

strength/stretching 10:00 [1]

pre/post stretches. Also tennis ball roll with bottom of feet.

running/walking hills 54:00 [2] 4.95 mi (10:55 / mi)
slept:7.5 shoes: Hoka Clifton 4

Deerfield hills plus Buck Brush St hill.

Sunday Feb 3, 2019 #

Note
(rest day)

Afternoon - went to Ann and Jack Ozegovic's memorial gathering. Lots of photos of Ann with run bib numbers. Dee gave a eulogy for Ann.

Saturday Feb 2, 2019 #

7 AM

strength/stretching 15:00 [1]

dynamic stretching before run, Dog Days exercises between runs, and static stretching at home.

running/walking 1:46:00 [2] 9.0 mi (11:47 / mi)
slept:7.0 shoes: Hoka Clifton 4

6:10 am - run from 8th/Vt to 6th/Kentucky, then down Mass to 13th to cemetery and James Naismith's grave - and back. Took a Gu gel and water, Dog Days stretching, then the DD run JRP, down Emery Rd, by 818 Ark and back to start. Galloway intervals of 60/30 on first run to cemetery, then mostly all running (easy) to JRP w/ run/walk last half mile.

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