Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 29 days ending Feb 29, 2004:

activity	#	time	miles	km	+m
running/walking	13	6:48:58	33.71	54.24
strength/stretching	10	2:57:20
orienteering	2	2:46:00	3.17	5.1	114	13c
skiing &other	2	2:04:00
biking	3	1:58:00
Total	23	16:34:18	36.87	59.34	114	13c

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Sunday Feb 29, 2004 #

Note

rest day - 20 min nap after KU game and before Oscars; tired (before Oscars began)!

Saturday Feb 28, 2004 #

orienteering 1:56:00 [1]

Clinton Lake - Rockcrusher. Spike & I hung tape (17 controls) for a practice run. Fritz, the Neuburgers & Bob Malkames came. Got poked in the eye and scratched up, pleasant and not.

Friday Feb 27, 2004 #

Note

rest day - KUID was ruled not valid and couldn't get into gym. Besides, I'm tired.

Thursday Feb 26, 2004 #

running/walking 51:00 [3] 6.0 mi (8:30 / mi)

AM - Dad Perry Park, north on to LakeCrest, then Randall (had to backtrack a little).

Wednesday Feb 25, 2004 #

running/walking 9:20 [1] 1.0 mi (9:20 / mi)

warmup

strength/stretching 19:00 [1]

AM - weights

Tuesday Feb 24, 2004 #

running/walking 37:00 [3]

AM - to Boulder & Trail again. Still sluggish

Monday Feb 23, 2004 #

strength/stretching 5:00 [1]
(rest day)

PM - calisthenics 15jj35pu20cr 2x22dl 15tt25pu 20backlegkicks Cloudy & grey so did not bike.

Sunday Feb 22, 2004 #

running/walking 1:19:39 [5] 10.0 mi (7:58 / mi)

1:30 pm - Not for Wimps 10 Mile (Derby, Ks). About a mile of roads, 5 miles in woods on sandy, but firm trails and 300m of sandbar, and 4 miles on a levee. About 60 degrees. Negative splits (40:16 at turnaround, then back on levee into a side wind). Probably top 26, maybe 50 entries in the 10 mile. Will check results when available.

Saturday Feb 21, 2004 #

orienteering 50:00 [3] 5.1 km (9:48 / km) +114m 8:49 / km
13c

AM - vetted Prairie Center Green course. Had a 5 min boom at #10 (looked for the marker instead of reading the map). Also about 20 sec lost at #4, without a clue sheet had to go to filed to see where I was - again not reading the map carefully (like KU players missing layups).
This course should be run error-free - no excuses. Snagged a barbed wire going across a dried pond. Forgot my watch again, so used car clock to time myself. The clock's LEDs were weak, so I think it was about 50 min.
About 40 degrees, sunny - when was the last time it was that nice at Prairie Center? Crappy woods, though.
Told Fritz among my error - he did a sub 45 the next day.

Friday Feb 20, 2004 #

running/walking 7:45 [3] 1.0 mi (7:45 / mi)

AM - ROTC guys on the track, so I went faster than I needed to, still a warmup run...

strength/stretching 20:00 [1]

AM - SRFC - weights, upped wts on a few sets.

Thursday Feb 19, 2004 #

running/walking 37:00 [3]

AM - up Lawrence Ave, then west to Trail & Boulder, back via Riverview. Very sluggish today.

Wednesday Feb 18, 2004 #

running/walking 8:16 [2] 1.0 mi (8:16 / mi)

AM - warmup run

strength/stretching 20:00 [1]

AM - weights

Tuesday Feb 17, 2004 #

running/walking 53:00 [3]

AM - Harvard & Monterey - foggy & dark (cool!). Road surface mostly clear, some snow, but not slippery.

Monday Feb 16, 2004 #

strength/stretching 5:00 [1]

PM - afterwork - calisthenics at home; went to work at 6:30 this morning.

Sunday Feb 15, 2004 #

running/walking 1:13:00 [3] 8.6 mi (8:29 / mi)

AM - Alphabet Soup 10 miler was canceled - found out after I drove into Shawnee (across from Ice Sports). Runners who did show up decided to run the trails. Tried to go 10 but the start at the north end is labeled the 1.0 mile mark, so got in 8 mi & 1 km. Sunny, about 10 degrees, trails were clear some places and crusty snow/ice in others. Footing was manageable.

Friday Feb 13, 2004 #

running/walking 8:25 [3] 1.0 mi (8:25 / mi)

strength/stretching 20 [1]

weights

Thursday Feb 12, 2004 #

biking (exercise bike) 40:00 [3]

AM - SRFC exercise bike: 37 min (#7 level, hilly) w/ 3 min warmdown.

Wednesday Feb 11, 2004 #

strength/stretching 20:00 [1]

AM - SRFC weights

running/walking 8:22 [3] 1.0 mi (8:22 / mi)

Tuesday Feb 10, 2004 #

biking (exercise bike) 40:00 [3]

AM - 37 min & 3 min warm down

Monday Feb 9, 2004 #

strength/stretching 19:00 [1]

AM - SRFC weights.

running/walking 8:11 [3] 1.0 mi (8:11 / mi)

Sunday Feb 8, 2004 #

running/walking 28:00 [2] 5.0 km (5:36 / km)

Ground Hog Run (KC's underground run) - Dee had entered the 10K and registration had already closed, so I took pictures along the route of the 5K race. Temp outside: wind chill about -15. People were running in shorts.
Check the map of the underground:
http://www.huntmidwest.com/PDFs/subavailable.pdf
Arrowhead stadium is also shown to scale. The 5K course snaked around the equivalent of a complete square around the tunnels. Each square is a pillar.
For more photos of the underworld:
http://www.huntmidwest.com/tour/front.htm
Click on "available warehouse space."

Saturday Feb 7, 2004 #

skiing &other (xc skiing) 1:21:00 [2]

AM - Clinton Lake - from bike trailhead down first to Sanders Mound (did not go up), some gliding, then bushwacked NW of there before getting off skis to find bike trails. Trails wre great a lot of foot traffic made for very skiable conditions. Sunny, about 11. Almost done, then tripped over a stump and whack the left kneecap going down on the other ski.
Landahl meet canceled due to icy roads around park.

Thursday Feb 5, 2004 #

strength/stretching 30:00 [1]

AM - SRFC - 1 mile run (9 min) & weights. Been doing situps - no one else does situps around me - they do crunches - hmm?

skiing &other (xc skiing) 43:00 [3]

7:30pm - Hallmark "Park" - made a loop and did about 3 laps. About 5" of snow; used old heavy, Bonnas.

Tuesday Feb 3, 2004 #

biking (exercise bike) 38:00 [3]

AM - SRFC - 35 min at #9 setting, hilly, 3 min warm down.

Monday Feb 2, 2004 #

strength/stretching 39:00 [1]

AM - 29 at SRFC - weights, 1 mile run,
bp 15x110 12x125 10x140
& back home - 10 min shoveling snow off driveway before work.

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