Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 29 days ending Feb 29, 2016:

	activity	#	time	miles		km		+m
	biking	11	14:08:38	90.6		145.81
	strength/stretching	19	8:46:00	1.87		3.01
	running/walking	11	5:54:08	33.54	(10:33)	53.98	(6:34)
	orienteering	4	3:59:21	16.66	(14:22)	26.82	(8:56)	320	34c
	Total	32	32:48:07	142.68		229.62		320	34c
	[1-5]	31	32:09:07
averages - sleep:11.8

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Monday Feb 29, 2016 #

8 AM

strength/stretching 35:00 [1]

stretching and weights at Sports Pavilion

running/walking 42:48 [2] 4.0 mi (10:42 / mi)
shoes: Saucony Ride

SPL to Geo Wm Way, Bob Billings Pkwy and took bike path back to SPL

Sunday Feb 28, 2016 #

11 AM

biking (mtn bike) 1:36:30 [2] 15.7 mi (9.8 mph)
slept:8.5

Temp was already 60F at 10 am, so rode Kaw River bike trials instead of doing spin class - easy decision. Also didn't want to do another AT effort since I pushed the pace at yesterday's O'meet. Took it easy on the turns, trail handling skills aren't as sharp. Didn't go down.
route

Saturday Feb 27, 2016 #

10 AM

strength/stretching warm up/down 16:00 [1] 0.75 mi (21:20 / mi)
slept:8.25 shoes: Icebug Ardor OLX

stretching (buzzsaw planks 2x, 8 bridges (no band), dynamic stretching),
then easy jog.

orienteering race 1:06:35 [4] *** 5.8 km (11:29 / km) +170m 10:01 / km
14c shoes: Icebug Ardor OLX

Longview Lake O'
ET: 1:06:35 (2nd on long course). Good run. Since Shifman said it would be a little more technical, I was looking forward to the challenge and hoping to get in a good run. Except for a minor gaff going from 9 to 10 (I went to 4 and punched in again before realizing the mistake). Actu7ally going to #1 took too long as I was trying to keep my feet dry with the creek crossing right after the start. Old legs couldn't stay on the rocks and slipped into the water.

The right Achilles tendons were sore during the drive home. Took an Aleve and iced when I got home.

6 pm - static stretching
Route Gadget

Thursday Feb 25, 2016 #

6 AM

strength/stretching (Dog Days) 39:00 [0]
slept:7.0

At home: exercises for glutes (w/band)
At Allen FH: Dog Days workout

6 PM

biking (spin class) 1:10:00 [3]
shoes: Shimano (bike)

Feet get sore after wearing the Shimano shoes. Ache is on the outside edge of both feet, Don't have the pain after running in the new Saucony shoes.

Wednesday Feb 24, 2016 #

11 AM

strength/stretching warm up/down 17:00 [3] 1.0 km (17:00 / km)
shoes: Icebug Ardor OLX

Clinton Overlook - stretching and 1K jog, then static stretches after run

orienteering 21:30 [3] 2.9 km (7:25 / km)
8c slept:75.0 shoes: Icebug Ardor OLX

Used map and course from July 21, 2013, ran the even-numbered controls in reverse order. Tried to read the map more than just going to a known point. Avoid rough stuff if possible. Didn't have to pull any stick tights off clothing. Thought about going again to the odd-numbered points, but wimped out and decided 3K was enough today.
M65 courses are 3K these days at A meets.
Temp:38F; sunny and breezy

Tuesday Feb 23, 2016 #

3 PM

biking (road bike) 31:38 [2] 7.2 mi (13.7 mph)
slept:8.0

to Lakeview, turned around and back. Could have worn a cap; wore full gloves.

Monday Feb 22, 2016 #

8 AM

strength/stretching 33:00 [1]
slept:7.75

SPL - achilles tendon stretching & exercises, lats (10 x145, 12x125, 12x105), bridges w/ball. Forgot to bring elastic band, so didn't do the bridges w/band for glutes. Dynamic stretches before run. Static stretches at home.

running/walking (trails) 35:00 [2] 3.2 mi (10:56 / mi)
shoes: Adizero Tempo 5

Rock Chalk trails - easy

Sunday Feb 21, 2016 #

11 AM

biking (road bike) 2:03:00 [2] 27.0 mi (13.2 mph)
slept:9.25 shoes: Shimano (bike)

Took the Gios out again and did a tighter loop around Lawrence, going counterclockwise. Wind at start was from the NW. After leaving the arboretum, the wind shifted to the NE so the anticipated tailwind along the southern edge of town became work. Temp: about 45F, sunny. Wind wasn't too bad. Ate a PowerGel at the Clinton Overlook. Short stop again at Cal Melick's grave. Paid my respects by spraying water from my water bottle. Training rides we sometimes squirted water on each other.
route

strength/stretching 18:00 [1]

Achilles tendon stretches and dynamic stretching before ride, then static stretches when I got back.

Saturday Feb 20, 2016 #

7 AM

strength/stretching warm up/down 15:00 [1]

stretching at home (dynamic, gluts, lower calves), then drove to 8th & Vermont. Ran in Mass between 6th and Granada Theatre, then back to parking lot for Dog Days warmup. Static stretches after I got home.

running/walking hills 49:34 [2] 4.6 mi (10:47 / mi)
slept:7.5 shoes: Saucony Ride

Own ride on Mass before Dog Days, then did Red Dog's route: 9th/Mass, Mass, 17th, up Louisiana, Sunnyside, up steps to Blake Hall, Oread Hotel, down steps to Mississippi, 9th and back to start. Good to get in 2 tough uphills.

Friday Feb 19, 2016 #

10 AM

biking (road bike) 2:09:40 [3] 29.8 mi (13.8 mph)
slept:8.0 shoes: Shimano (bike)

Rode the Gios, remembered both pump and spare tire bag. Windy from the SW when I started out and by the time I got to the Clinton dam, it had switched to NW. Sunny, about 65F.
Stopped at Cycle Works to talk to Gary Long about refurbishing the Gios.
Shorts and thin tec shirt under the jersey.
route

strength/stretching 10:00 [1]

Thursday Feb 18, 2016 #

strength/stretching warm up/down 30:00 [3] 0.5 mi (59:59 / mi)
slept:8.5 shoes: Icebug Ardor OLX

dynamic stretching and heel/tendon stretches before run, then 1/2 mile jog. Did course, rthen static stretches after run. This should be the route for all competitions.

10 AM

orienteering 1:11:25 [4] *** 5.23 mi (13:39 / mi)
12c shoes: Icebug Ardor OLX

Woodridge Area - ran the long course from last weekend's event when I didn't have time to run. Sunny, 70F, very windy. Not the best route choices and time may have been faster if markers were out, but pleased with the effort.
Garmin route

Wednesday Feb 17, 2016 #

6 AM

strength/stretching (Dog Days) 45:00 [1]

dynamic stretching exercises, and heel-tendon stretches before Dog Days workout. Did the whole workout led by Red Dog himself. Did back off on hopping exercises on the length of the field drills.
Then lat machine upstairs (SPL) - 12 x140, 5 x145, 10x120; and heel stretch with weights (42.5 lbs).

running/walking 5:50 [2] 0.6 mi (9:43 / mi)
shoes: Mizuno Wave Rider 15

5 laps around SPL indoor soccer field - taking a day off from a "long run today.

Tuesday Feb 16, 2016 #

6 PM

biking (spin class) 1:10:00 [3]

backed off on the effort as the right thigh seemed on the verge of overstressing, otherwise workout was OK but held back

Monday Feb 15, 2016 #

8 AM

strength/stretching 40:00 [1]
slept:8.0

achilles tendon exercises, lats (12x140, 12x125, 12x105), glute exercises with band, dynamic stretches before run, then static stretches after.

"Sleep" numbers mean amount of time lying in bed, often lying awake.

running/walking 47:49 [2] 4.4 mi (10:52 / mi)
slept:8.0 shoes: Saucony Ride

from SPL, to bikepath, crossed 6th and went south on frontage road on west side along Lawrence Trafficway. Then east on B Billings to Geo Wm Way and back to SPL. Sunny, breeze from the west, temp about 35F.

Sunday Feb 14, 2016 #

Note
(rest day)

Helped with registration at the Woodridge meet today. Sunny and nice and cool (not cold).

Saturday Feb 13, 2016 #

7 AM

strength/stretching 20:00 [1]
slept:8.0

stretching at home for achilles tendons; drove to 8th & Vermont, dynamic stretches before Dog Days run, then Dog Days stretching exercises (a lot this time in the 18F temperature), and static stretches after run.

running/walking 32:00 [2] 3.1 mi (10:19 / mi)
shoes: Saucony Ride

From 9th & Vermont to 12th & Oread and back - that was Red Dog's suggested route today. My Garmin said 2.5K and decided I needed more so went east to the Decade Coffee House and back to total 5K for the day. Tendons were sore during stretching and fist few blocks of the run, then felt better. No issues afterwards.

12 noon - watched the US Olympic Marathon Trials. Nice coverage and got to see the end of the KU/OU game, too (and victory. Yes!)

Thursday Feb 11, 2016 #

9 AM

strength/stretching 11:00 [1]

heel & tendon stretching exercises.

6 PM

biking (spin class) 1:10:00 [3]

Wednesday Feb 10, 2016 #

6 AM

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

Red Dog had the flu, so Julie led the drills. Did some one set of tempo calves and buzzsaw planks before the workout.

running/walking (walk/run) 10:00 [2] 2.0 km (5:00 / km)
shoes: Adizero Tempo 5

Sports Pavilion:
2 of the 10 laps were interspersed with the Dog Days calisthenics.
Then 6 laps (~200m) around soccer field with 75m sprints every two laps, then 1 lap walk around.
Then static stretches afterwards.

Tuesday Feb 9, 2016 #

6 PM

biking (spin class) 1:05:00 [3]
shoes: Shimano (bike)

Matched the effort Becky asked of the class, rather than hold back. Went to higher rpm (100) when asked to get AT.

Monday Feb 8, 2016 #

8 AM

strength/stretching 35:00 [1]
slept:8.0

SPL - quickly went thru exercises for glutes, achilles tendon stretches including new tempo calves (10x down 1 leg, up 2, then 10x down & up on 1 leg - each leg). Lats: 12x140, 12x125, 12x100. Hamstring bridges w/ball.
Dynamic stretches before going out.

After run, static stretches for quads, hamstrings and achilles tendons.

running/walking 34:44 [3] 5.2 km (6:41 / km)
shoes: Patagonia EVERLong

Put heel inserts into Patagonias, ran the Rock Chalk Park trails. Blustery winds from NW, snow blowing (ball-bearing size, light not sleet). Dressed OK to run; managed OK into the wind. Noticed Jonathan Jackson's Eagle Scout project with all the benches around the trials. Nice additions.
No pain to report on achilles tendons during and after run. But did ache in the morning before stretching and going out.
Tried to go easy (level 2), but reached AT on the uphills.

Looked around for potential O' marker location points.

Sunday Feb 7, 2016 #

11 AM

biking (spin class) 1:10:00 [3]
slept:8.0 shoes: Shimano (bike)

Didn't overdo it yesterday at the O' meet. Workout was good, held back just a little on the AT, zone 4 efforts.

Saturday Feb 6, 2016 #

10 AM

strength/stretching warm up/down 20:00 [1]
slept:7.5 shoes: Icebug Ardor OLX

warmup: glute bridges w/ band (in back of Prius), Buzzsaw planks, dynamic warmup exercises. Then 5 min warmup jog. After race, hamstring and quad statis stretches.

11 AM

orienteering race 1:19:51 [3] 9.7 km (8:14 / km) +150m 7:38 / km
shoes: Icebug Ardor OLX

Lake Jacomo (E Fleming Park) O' Meet. Plan was to test my achilles tendons and try to go without pain for up to 60 min. Looking at the score course, the plan was to go in a clockwise direction to all the controls south of the start/finish, abort of there was pain in the tendons. If not, go for up to an hour. After completing the southern portion in about 47 min, went for 2 more controls (and inadvertently forgot one of the controls, #10). At 60 min, it looked like I had only 4 more controls which seemed close so picked up the rest. Only when I checked in did I find out for sure I missed one control. 530 out of 560 pts.
Sunny: temp at start 40F. Decided not to wear the thermal undershirt and ran just in the OK long sleeve top. Forgot to switch to my DeWalt glasses, so became more cautious and avoid falling.
Forerunner route

Thursday Feb 4, 2016 #

7 AM

strength/stretching 20:00 [1]

stretches for achilles tendon, then toast & coffee, got Garmin out to catch the satellite signals (about 20 min), then dynamic stretches and glutes exercises.

After run, hamstring & quad stretches.

8 AM

running/walking 40:23 [2] 3.8 mi (10:38 / mi)
slept:7.5 shoes: Saucony Ride

From home to Burcham Trail; turned around about 100m N of RR tracks by Constant Park. Temp: 23F, sunny.
First 1.5 miles, ran 1:30, walked 30 sec (approx. as I adjusted for traffic), then ran remainder of distance. Slower pace than run with group Tues evening. It's going to take awhile to get back in running shape.

2 pm ART appointment with Rob Jones.

6 PM

biking (spin class) 1:10:00 [3]

diarrhea in the afternoon, took Pepto Bismol and I felt better and went to spin class. Doid 75% effort.

Wednesday Feb 3, 2016 #

6 AM

strength/stretching 45:00 [1]
slept:7.25

Dog Days workout at SPL. Did achilles exercises and dynamic stretches before the DD workout.
Skipped the running and decided it was too windy to run outside in the dark (6:30). Got in a run last night anyway. A rest day probably a good idea as the tendons were aching.

Tuesday Feb 2, 2016 #

11 AM

biking (road bike) 52:50 [2] 10.9 mi (12.4 mph)
slept:8.0 shoes: Shimano (bike)

Started out on the Gios, remembered the bike pump but forgot the spare tire, so turned around at Lakeview, then meandered around (cut briefly into Hutton Farms, up Fall Creek, Manning's house, down Buck Brush, over to Trail & Sharon, then Stetson to Trail and back via Riverview.
Also turned off GPS at Lakeview by mistake. Measurement by Googlemaps.

5 PM

running/walking 27:32 [3] 2.8 mi (9:50 / mi)
shoes: Saucony Ride

Ad Stra to 15th & Burroughs Trail and back - with runLawrence group led by Dan Kuhlman. Easy pace for everyone else, but I was working hard to keep up at first. Achilles tendons ached going out; pain went away eventually. Temp: 43F.

Monday Feb 1, 2016 #

6 AM

strength/stretching 45:00 [1]

SPL - stretching & exercises for glutes, achilles tendons.
lats: 10x140; 8x140; 10x120.

running/walking 28:28 [2] 2.57 mi (11:05 / mi)

Went out side to run sidewalk on east side, then got over to bike path and turned around at the 6th underpass. Walk/run (30 sec walk/1:30 run) going out, then constant run on way back.

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