Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 29 days ending Feb 29, 2012:

activity

time

miles

running/walking

17:06:38

96.9

155.94

orienteering

5:10:02

18.42

(16:50)

29.65

(10:27)

25c

strength/stretching

2:47:00

3.5

5.63

Total

25:03:40

118.82

191.23

25c

averages - sleep:8.2

2:46

0:00

» now

Tuesday Feb 28, 2012 #

6 AM

running/walking 1:17:46 [3] 7.95 mi (9:47 / mi)
slept:7.25 shoes: Adidas SNOVA Glide 4M

19th & Mass. Needed an 8 mile run this week. Felt very tired and over trained. With drive to Minn on Wed and Thur that will be 2 days of rest. Temp: 40+, overdressed.

Sunday Feb 26, 2012 #

8 AM

running/walking 2:44:00 [2] 16.0 mi (10:15 / mi)
slept:8.0 shoes: Adidas SNOVA Glide 4M

Drove truck to LMH west parking lot, them ran to KU Field Station/McColl Nature Reserve, north of the airport. Sunny, 45F, windy from the south. A few dogs came out, no problems but would rather not have to deal with them. Went out on 1600E Rd, and came back on 1500E (turns into N 7th). Added an extra block by LMH to get the exact 16 miles. Wanted to see the Architecture School overlook that Dee and couldn't find the first time after it was just built. Very nice hiking trail from the McColl parking lot to the overlook. Took 2 large Tums tablets before running. No crramping, just tired after the room. Got back to the truck and couldn;t find the truck key; called Dee to bring a key. Did I drop the key along the way or left it inside the cab. I left inside the cab. Really not with it this morning. Also forgot my white cotton gloves which would have been nice for the first 5 miles. New shoes are nice and have been baptized with McColl Reserve creek mud.

C • McColl 2

Saturday Feb 25, 2012 #

7 AM

running/walking hills 46:49 [2] 4.57 mi (10:15 / mi)
slept:8.0 shoes: Adidas SNOVA Glide 4M

Before Dog Days - ran along to north side of bridge, and then back to 9th, then snaked around streets until start of Dog Days workout (2.3 mi); 4 min. stretching, then 2.25 mi in 21:00. Went to Mass, up 12th to Oread Inn, down to Mississippi, up garage, down 13th and back.

Friday Feb 24, 2012 #

6 AM

running/walking (walking) 41:30 [1] 3.0 mi (13:50 / mi)
shoes: Mizuno Cabrakan

to 6th & Schwarz - walked except crossing streets and in Dillons parking lot.

Thursday Feb 23, 2012 #

6 AM

running/walking 5:00 [1]
shoes: Brooks Ghost 3-tielace

jogged from parking lot to MS Bldg, 6 pullups and back to Allen FH.

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

calisthenics & stretching - a rest day from running

Wednesday Feb 22, 2012 #

6 AM

running/walking 1:09:00 [3] 7.0 mi (9:51 / mi)
slept:7.6 shoes: Mizuno Cabrakan

Run to 6th & Wakarusa. Temp: 37F. Energy level? A little below avg. Tripped on sidewalk on return on Lawrence Ave, just north of the McClure's house. Was careful watching the rough sidewalk up the hill from their house. Took a tumble, caught my fall with both gloved hands out and rolled.
May need to cut back on the number of run days per week. Long run this weekend is supposed to be 16 miles.
Splits: 11:03/ 10:13/ 9:50/ 9:54/9:06/ 9:17/ 9:00. Out and back route. Going out was uphill and into wind.

Tuesday Feb 21, 2012 #

6 AM

running/walking 30:00 [3] 2.5 mi (12:00 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Run to KU campus - MS Bldg - 5 pullups, then to Allen FH. Lots of campers for the Sat KU/MU game.

strength/stretching (Dog Days) 20:00 [1]

Dog Days led by red Dog - lots of pushups (64 total in 7 sets) and other calisthenics.

strength/stretching 28:00 [3] 2.5 mi (11:12 / mi)
shoes: Brooks Ghost 3-tielace

ran home - finally some sunlight on teh return leg.

Monday Feb 20, 2012 #

Note
slept:8.0 (rest day)

Sunday Feb 19, 2012 #

8 AM

strength/stretching (dynamic stretching) 3:00 [1]

running/walking long 2:43:00 [2] 15.4 mi (10:35 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Long run day, goal 15 mi. went to N Lawrence to 245 Rd & Alexander, out by FMC first, then back on levee. then downtown to 11th & Mass and home fia 7th St. Ran for half mile and included a 100m walk every half mile.
One water bottle with Nuun tablet, 1 Powerade gel pack and 3 Powerade gummy bears, Also took 3 Tuns before going out.
Felt sluggish from standing around yesterday at the meet. Wore compression socks and goal was to go slow.
Finishe dtired, but no cramps.

Forerunner accidentally stopped between N and S side of Mass St bridge over the Kansas River. (Added 3 min or .3 miles)

Please with effort.

Heard a lot of birds singing in a tree along N1600 Rd (east of FMC plant). Yellow breast with black spot - guessed they were Meadowlarks. Checked the book and they were Western Meadowlarks - usually grouping together during winter migrations. Beautiful song that just came up in the quiet in the open fields.

Saturday Feb 18, 2012 #

8 AM

orienteering 55:55 [2] ** 2.75 mi (20:20 / mi)
shoes: Mizuno Cabrakan

Hung out markers for the Clinton Overlook Park meet. Missed a control again. Didn't take a compass, but just sloppy reading.
Then worked meet with other volunteers. Windy and cooler than I expected, Wore 4 layers most of the time.
KU Army ROTC was also in the same area doing fitness training (running, strength drills like pulling a weighted sled, mannekin carry, tractor tire flipping, etc.) And there were trail runners out, too - a busy day.
Great turn out for the meet - 71 people, 44 starts.

orienteering 24:00 [1] 1.25 mi (19:12 / mi)
shoes: Mizuno Cabrakan

marker pick up.

Friday Feb 17, 2012 #

6 AM

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

running/walking tempo 35:10 [3] 4.0 mi (8:48 / mi)
slept:7.75 shoes: Brooks Ghost 3-tielace

To: Vt & 6th. Goal was to run at marathon race pace (9:09), so I wanted to go easy the 1st and last miles. Splits: 9:20, 8:20, 8:34, 8:57. So, too fast - can't say that too often. Felt like i could have maintained pace for a half marathon and definitely not for 26 miles.

9 AM

orienteering 50:15 [1] 3.11 mi (16:09 / mi)
slept:8.0 shoes: Integrator

Clinton SP to check marker locations for next Sat' O meet. Good practice as I lose track a few times (new trails and not paying attention to which map I was using - master vs red). Good recovery day.

Thursday Feb 16, 2012 #

Note
slept:8.0 (rest day)

Just didn't feel like going out and slept another hour.

Wednesday Feb 15, 2012 #

6 AM

running/walking 1:10:18 [3] 6.8 mi (10:20 / mi)
shoes: Brooks Ghost 3-tielace

OK - meant to do some hills but decided to take the Deerfield hills backwards but got lost and ended up[ on Trail Rd too soon. Just decided to go to Free St HS and to Champion & 6th, then back. Almost 7 miles is good.

Tuesday Feb 14, 2012 #

6 AM

strength/stretching (dynamic stretching) 2:00 [1]
slept:7.25

running/walking 18:00 [2]

Drove to Allen FH, ran to MS Bldg (5 pull ups), then up to Kansas Union and abck.

strength/stretching (Dog Days workout) 20:00 [1]

It was Valentine's Day - so Red Dog had us do 14 reps of everything

running/walking 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost 3-tielace

6 laps on level 3.

Saturday Feb 11, 2012 #

9 AM

strength/stretching warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Innov8 Oroc 340

walking around taking photos, dynamic stretching (4 min) and easy jog

running/walking race 1:48:51 [4] 9.92 mi (10:58 / mi)
slept:7.0 shoes: Innov8 Oroc 340

Psycho Wyco Trail Run, 1 lap. Temp at start: 10F, sunny, wind 6 mph from N. Took 3 Tums before running. Pretty steady pace including not speeding up at Wyandotte Triangle. Hard ground, trails with lots of horse hoof marks. Running along sides of trail worked best. Ran without glasses. Got blurry vision about the last 2 miles (like in Lincoln, NE several years ago.
Good run - did not trip, did not cramp up.

Garmin route

Friday Feb 10, 2012 #

6 AM

running/walking 16:43 [1] 1.64 mi (10:12 / mi)
shoes: Brooks Ghost 3-tielace

to Deerfield School, 6 pullups and back home - easy run befofre tomorrow's trail run

Thursday Feb 9, 2012 #

Note
(rest day)

Wednesday Feb 8, 2012 #

6 AM

strength/stretching (dynamic stretching) 5:00 [1]
slept:8.0

running/walking 47:21 [2] 5.8 mi (8:10 / mi)
shoes: Brooks Ghost 3-tielace

to 10th & Mass, 5 pullups at Clinton Park

Tuesday Feb 7, 2012 #

6 AM

running/walking 15:00 [1] 1.5 mi (10:00 / mi)
slept:7.25 shoes: Brooks Ghost 3-tielace

campus run up to Flint Hall and back to Allen FH. 4 pullups at MS Bldg

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

full 30 min of calisthenics w/ 2 laps on level 2 in Allen FH

Sunday Feb 5, 2012 #

11 AM

orienteering 1:42:00 [3] 7.4 mi (13:47 / mi)
10c slept:8.0 shoes: Integrator

O' training at Rockcrusher West. Parked car at top of Clinton Lake dam road, jogged to N850E using old Rockcrusher map; then used Mike E's Lidar based map for about a 3.7K course mostly on trails. Still made mistakes. It was sunny so less problems with glasses fogging up. Sloppy compass use. From 3-4 (an over vs around choice) messed up over ran trail found 5 thinking it was 4 even though a trail junction could have only been at 5. Went another 300m further west before going back to 5 and back further east to 4. Then everything in order again. So rusty with the map skills. Forerunner routes Forerunner stopped 200m before the finish on the O' course, so the route looks odd. Good training run on trails before Psycho Wyco.
No markers, but orange tape used.

Saturday Feb 4, 2012 #

11 AM

running/walking warm up/down 10:00 [3]
shoes: Innov8 Oroc 340

orienteering 1:17:52 [4] *** 6.3 km (12:22 / km)
15c shoes: Innov8 Oroc 340

Wallace SP O. (by PTOC) - light mist. Had trouble with glasses fogging up a lot. Orienteering was OK at first, then tripped over a low barbed wire and had more problems. Ran with my glasses in my right hand, much of the time. Lost a lot of time going to #9. Thorny area, slow going.

Thursday Feb 2, 2012 #

6 AM

strength/stretching 17:00 [1]
slept:7.25

dynamic stretching and calisthenics at home

running/walking 43:52 [2] 4.54 mi (9:40 / mi)
shoes: Brooks Ghost3-2010

Forgot I wore the old Brooks Ghost to do pre-run exercises. Shoes are still OK even if over 600 miles. Ran to Johnny's and City Hall and back.

Since garage door broke last night, couldn't get the car out and didn't feel like driving the pickup to Dog Days. Besides, need to start adding more mileage. That marathon on Apr 29 is looming.

Wednesday Feb 1, 2012 #

6 AM

running/walking 54:18 [3] 5.28 mi (10:17 / mi)
slept:7.75 shoes: Brooks Ghost 3-tielace

Deerfield Hills (up Lawrence Ave, over to Fall Creek, to Danny Manning's house, out on Monterey and back via Peterson).

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