Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 28 days ending Feb 28, 2022:

	activity	#	time	miles		km		+m
	running/walking	14	8:55:30	41.15	(13:01)	66.22	(8:05)	423
	strength/stretching	16	5:22:00	0.3		0.48
	orienteering	3	5:07:13	15.62	(19:40)	25.14	(12:13)	284	17c
	skiing &other	2	1:47:47	4.61	(23:23)	7.42	(14:32)	4
	Total	21	21:12:30	61.68		99.26		711	17c
	[1-5]	20	20:52:30
averages - sleep:7.6

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Saturday Feb 26, 2022 #

11 AM

running/walking warm up/down 16:30 [1] 1.0 mi (16:30 / mi)
slept:8.0 shoes: Hoka Clifton 6

1 mile easy jog to warmup (11:30) plus 5 minutes stretching

orienteering race 1:40:10 [3] *** 4.78 mi (20:57 / mi) +119m 19:27 / mi
ahr:123 max:167 13c shoes: Icebug Pytho4 M BUGrip

Lexington Lake O' - long course. Nice to be in a relatively unfamiliar area. Not a very good run - slow reading the map, had minor mistakes going to #1. Big miss at #3. Trails were very muddy and we were warned about them, so I chose routes often directly through the woods which weren't bad and considering how slow I go on the trails, why not. Bad route choice to #7; big error going off to the north too much to #10 (misread which bend in the road I took for the start of my attack point. Just a sloppy run; but I haven't been map reading or doing much O' training. Tripped a few times and last 2 times, foot was starting to cramp up, but it didn't get any worse.
Nice weather - sunny, no wind, ~30F.

Possum Trot it going to be a lot hillier.

orienteering 25:49 [2] ** 1.54 mi (16:46 / mi)
4c shoes: Icebug Pytho4 M BUGrip

marker pickup - very tired, but slow jog and walk good to work out cramps.

Friday Feb 25, 2022 #

Note
(rest day)

Thursday Feb 24, 2022 #

6 AM

strength/stretching 25:00 [1] 0.3 mi (1:23:18 / mi)

Dog Days workout at Liberty Mem.. 30 pushups ar home first, then 50 more at the school. 5 laps around gym.

running/walking 25:39 [2] 2.08 mi (12:20 / mi) +10m 12:09 / mi
ahr:117 max:138 slept:7.25 shoes: Hoka Clifton 8

downtown run with light falling snow like in a snow globe - very peaceful. Trace accumulation, not slick. Galloway 90/30 intervals.

Wednesday Feb 23, 2022 #

10 AM

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

running/walking 35:00 [2] 2.94 mi (11:54 / mi)
ahr:110 max:127

to Burcham Park, river and back. Temp: 7F, mild wind from N, sunny and partly cloudy. Galloway intervals: 90/30.

Tuesday Feb 22, 2022 #

6 AM

strength/stretching 25:00 [1]

Dog Days at Liberty Mem. 30 pushups at home, then 30 + 8 +10 + (5x13) more pushups.

running/walking 6:13 [1] 0.5 mi (12:26 / mi)
shoes: Hoka Clifton 8

8 laps around gym -easy

Monday Feb 21, 2022 #

10 AM

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

running/walking hills 1:12:46 [2] 5.63 mi (12:55 / mi) +127m 12:05 / mi
ahr:108 max:129 slept:8.0 shoes: Hoka Clifton 8

7 hills of Rome run - through Deerfield and Monterey neighborhoods looking for hills. Galloway 90/30 intervals. Need to get ready for the steep hills at the Possum Trot.

Sunday Feb 20, 2022 #

Note
(rest day)

Saturday Feb 19, 2022 #

10 AM

strength/stretching warm up/down 5:00 [1]
slept:8.0

skiing &other 1:01:12 [2] 2.82 mi (21:42 / mi) +2m 21:39 / mi
ahr:93 max:131

XC ski in the Hallmark Cards field again. Expanded my circuit from yesterday. Bare spots already on some stretches; had to set new tracks.
Sunny, 25F, mild breeze from south. 6 laps and a small loop at the end. Nice to have two days of skiing, but old knees and legs can't handle more than an hour and I didn't do any fast turns or any downhills. 2m of climb today.

Friday Feb 18, 2022 #

10 AM

skiing &other 46:35 [2] 1.79 mi (26:01 / mi) +2m 25:56 / mi
ahr:77 max:135 slept:7.0

It's a sin not to go out and cross country ski if there's at least 4" of snow since we get snow so rarely. 5 laps in the field west of the Hallmark Cards plant. I'm not as steady as I used to be so the ski poles were just as much to keep my balance as it was for propulsion. Didn't push hard, so I didn't fall at all, but was tippy a couple of times.

Thursday Feb 17, 2022 #

7 AM

strength/stretching 34:00 [3]
slept:7.0

Dog Days type calis and stretches. 3x30 pushups.
Stayed home instead of going to Liberty Mem. for Dog Days.

9 AM

strength/stretching (snow shoveling) 45:00 [1]

7+" of snow today, so a little harder work to clear the driveway and sidewalk today.

11 AM

running/walking 43:43 [2] 2.92 mi (14:58 / mi) +40m 14:22 / mi
ahr:104 max:164

run/walk to Dillons to get groceries rather than trying to drive on the snowy streets. Saw 1 car coming down Lawrence Ave on the wring side probably got stuck at the top steep slope.
Galloway intervals: 30/90 (30 jog/90 walk) going up, then after shopping and loading about 20 lbs of groceries, ran back - 90 (run)/30 (walk) intervals. Streets all covered with snow, but not slippery. Used the car tracks in the snow.

Wednesday Feb 16, 2022 #

Note
(rest day)

very lethargic.

Tuesday Feb 15, 2022 #

6 AM

strength/stretching 25:00 [1]
slept:7.0

Dog Days, 30 pushups at home, hip stretches.

running/walking 36:52 [2] 3.04 mi (12:08 / mi)
ahr:112 max:160

Run from Liberty Mem Central MS to 6th & Mass, plus going east one block for every block up to 6th Street; then straight back on Mass. to start.
Galloway 90/30 intervals.
Temp:32F.

Monday Feb 14, 2022 #

Note
(rest day)

Sunday Feb 13, 2022 #

10 AM

running/walking warm up/down 12:31 [1] 1.04 mi (12:02 / mi)
ahr:104 max:136 slept:8.0 shoes: Hoka Clifton 6

warmup jog

orienteering 1:09:28 [3] 4.24 mi (16:23 / mi) +85m 15:25 / mi
ahr:121 max:149 shoes: Icebug Pytho4 M BUGrip

Woodridge O - long course. Pretty much error free. Control #8 in the pit was missing, but the course setter's tape was there - lost a little time there. Just not moving too fast anymore.

orienteering 44:30 [2] 2.06 mi (21:36 / mi) +19m 21:00 / mi
ahr:105 max:156 shoes: Icebug Pytho4 M BUGrip

marker pickup - mostly walking but did jog. Probably good I did this walk warm down, as I didn't have issues changing socks and shoes without cramping up badly.

Saturday Feb 12, 2022 #

7 AM

strength/stretching warm up/down 8:00 [1]
slept:8.0

Dog Days pre-run stretches, plus ankle one-leg stands on bolsa glob (or whatever it's called)

running/walking 27:00 [1] 1.19 mi (22:41 / mi)
ahr:121 max:163 (rest day) shoes: Hoka Clifton 8

walked jog around downtown. Resting up for tomorrow.
Temp:12F, windy. Brr, it was cold even with 5 layers.

Friday Feb 11, 2022 #

11 AM

orienteering 1:07:16 [2] 3.0 mi (22:25 / mi) +61m 21:05 / mi
ahr:97 max:143 slept:8.0 shoes: Salomon Sense Ride 4

setting out a few markers for Sunday; walk/jog. Didn't have a lot of energy going especially through the tall grass.

Thursday Feb 10, 2022 #

6 AM

strength/stretching 25:00 [3]
slept:7.3

Dog Days workout plus 30 pushups, hip stretches. At home, foam rollers.

running/walking 59:04 [2] 4.89 mi (12:05 / mi) +29m 11:52 / mi
ahr:122 max:174 shoes: Hoka Clifton 8

From Liberty Central MS to City Hall and then to Haskell Health Center and back to start. Galloway intervals: 90/30. 4+ miles seemed like too long to run this morning.

Tuesday Feb 8, 2022 #

6 AM

strength/stretching 30:00 [1]
slept:7.0

30 pushups at home, hip stretches, then to Dog Days to do workout. Used roller at home.

running/walking 8:54 [2] 0.7 mi (12:43 / mi)
ahr:110 max:135

12 laps around gym

Monday Feb 7, 2022 #

10 AM

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

running/walking long 1:40:26 [2] 8.14 mi (12:20 / mi) +110m 11:50 / mi
ahr:114 max:154 slept:8.0 shoes: Hoka Clifton 8

Home to Queens Road and back. Galloway 90/30 intervals. Temp: 45, sunny.

Sunday Feb 6, 2022 #

Note
(rest day)

felt tired (and lazy) from Sat. run.

Saturday Feb 5, 2022 #

7 AM

strength/stretching 5:00 [1]

running/walking 55:23 [1] 4.37 mi (12:40 / mi) +39m 12:20 / mi
ahr:155 max:181 slept:7.5 shoes: Hoka Clifton 8

Started at 8th & Vermont ran around Mass St then north Lawrence levee (partly snow-covered) and streets, then back down Mass to 10th and back to car. Nearly all streets and sidewalks were clear of snow and ice.
Galloway 90/30 intervals. Left my old down coat on so ran with 5 layers on. At the levee gate by 8th St, took off one windbreaker and put the down coat back on. Temp was about 22F, so managed not to get too overheated.
Thought I would go longer today, but 4.3 was about all I cared for.

Thursday Feb 3, 2022 #

8 AM

strength/stretching 35:00 [1]

Dog Days workout at home; 2x 30 pushups

Wednesday Feb 2, 2022 #

7 AM

strength/stretching 20:00 [0]
(rest day)

snow shoveled driveway & sidewalk

Tuesday Feb 1, 2022 #

6 AM

strength/stretching 25:00 [1]
slept:7.75

Dog Days workout and 30 pushups, 2x10 heel dips.
Red Dog announced that Ralph Gage passed away last night. Ralph was always in the back with me during workouts. I'll miss him.

running/walking 35:29 [2] 2.71 mi (13:06 / mi) +68m 12:09 / mi
ahr:111 max:148

Up 14th St hill with Lori Lange, for one block and then I let her go as I wanted to walk/run (Galloway intervals 90/30). 50F! Nice last day before the snows tomorrow. Saw Dee's running group on Jayhawk Blvd.

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