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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2005:

activity # timemileskm+m
  orienteering7 7:42:53 12.18 19.6 27036c
  running/walking11 6:16:00 6.0 9.66
  strength/stretching8 2:39:00
  biking2 50:00
  Total22 17:27:53 18.18 29.26 27036c
averages - sleep:7.2 weight:168lbs

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Saturday Apr 30, 2005 #

biking (mtn bike O) 40:00 [1] *

PM - easy ride north of Hutton Farms and checking out new road work and development. Time approx (didn't set watch).

Friday Apr 29, 2005 #

running/walking 36:00 [3]
slept:6.5 shoes: Salomon

AM - Boulder & Trail, up Lawr Ave 1st. Sluggish

Thursday Apr 28, 2005 #

strength/stretching 24:00 [2]
shoes: Salomon

AM - 6 min on exercise bike, then weights (RW-B workout)

Wednesday Apr 27, 2005 #

orienteering 58:00 [2] *
shoes: Asics GT2080

PM - run NW of home w/map.

Tuesday Apr 26, 2005 #

strength/stretching 23:00 [2]

AM - RW-A workout, only 4 laps jog warmup.

Monday Apr 25, 2005 #

Note
(rest day)

Itching problems again (hives), took Zertec used a variety of creams. Just felt worn out and tired.

Sunday Apr 24, 2005 #

orienteering long 1:58:00 [2] **
shoes: Asics GT2080

AM - map updating for Mop Too (sunny about 45).

Saturday Apr 23, 2005 #

running/walking 42:00 [3]
slept:7.5 shoes: Asics GT2080

10 am - to stadium & back (sunny, about 45). Went to bed late (saw part of Will Smith's "Ali" - nicely done).

Friday Apr 22, 2005 #

Note
(rest day)

Took Zertec the night before (to relieve sneezy & itching) - it helped but felt groggy all day and felt drained when I woke up this morning).

Thursday Apr 21, 2005 #

strength/stretching 20:00 [1]

AM - only 4 min jogging warmup on the track. Tired this morning, so did the shortest running warmup - some day I'll just wave to the track.
Life FItness equipment workout.

Wednesday Apr 20, 2005 #

running/walking 37:00 [2]
shoes: Salomon

AM - Fall Creek (N end)

Tuesday Apr 19, 2005 #

running/walking 18:00 [2]

AM - from SRFC to new Korean War Memorial statue. Quite a few runners out on campus. Saw Red Dog group around Allen FH.

strength/stretching 18:00 [2]

RW-B workout.

Monday Apr 18, 2005 #

Note
(rest day)

Sunday Apr 17, 2005 #

running/walking warm up/down 12:00 [1]
shoes: OLway Tigers?

slow jog, had some energy but not too perky; felt better with less aches than many other 2-day weekends at past "A" meets.

orienteering race 1:10:06 [5] *** 5.8 km (12:05 / km) +200m 10:19 / km
14c slept:8.0 shoes: OLway Tigers?

Rockwoods Range, green course. Tough day. Sloppy to 1, #3 was in the green (took 9 min for a short leg, had to relocate by coming downhill and going to trail/stream jct), had to slow down to #10 (lost track of pacing - yes, for me, pacing would have helped in this leg); #11 was sharp, #12 lucky (even said, "it's sometimes better to be lucky, than good"); ran outof luck to #13 (did not run trail to bend, getting closer to attack - fatigue factor again & not used to the effort - started looking too high in the shallower ditches); then blew 250m leg to last control (practically at finish and ran tapes back to 14). But ended up 2nd in M55. A medal for the UGLY run for the weekend.

Note

It was nice to be back in St Louis - the terrain, the friends I hadn't seen in awhile, the city.

Saturday Apr 16, 2005 #

running/walking warm up/down 15:00 [1]
shoes: OLway Tigers?

orienteering race 26:54 [5] *** 2.7 km (9:58 / km) +70m 8:49 / km
12c shoes: OLway Tigers?

AM - Cliff Cave (SLOC). Goal: clean run, don't worry about speed. Result: one of those rare clean runs. Used trails to 1st 3 controls, then most legs were short one or two sinkholes away. Time could have been better if I'd had more O' training this season, but this was one my best runs. Definitely, the GOOD for the day.

running/walking warm up/down 5:00 [1]

PM - very little energy during warmup.

orienteering race 46:30 [5] *** 5.2 km (8:57 / km)
shoes: Salomon

PM - Forest Park relay w/ Mike and Mary. Let down the team as I mispunched. Fairly clean run until leaving #8. Fatigue and diarrhea set in - lost concentration - blew route to #9 (minor), mind game to #10 (saw a marker on a knoll, looked at map with knoll without a circle, interpreted that as"oh, it's on the other knoll", and punched in. There was no other knoll and my marker was statue just 20m down the hill). 5 min error to #12 (didn't see trail to south of marker, took trail way north of green area and got lost in the winding footpath). We could have been 2nd 6 pt team even with the 5 min error. This was the BAD for the weekend.

Friday Apr 15, 2005 #

orienteering 22:00 [1] ***
shoes: OLway Tigers?

Rudolf Bennitt using Mike Meenehan's 1978 map - still a good map. Walked/jogged emphasis on map reading and the little things like mapfolding, pacing, holding compass steady. Did not leave a spot until I understood what I didn't see at first. Leafing out and saplings made going a little less pleasant.

Note

PM - after R Bennitt, walked around St Louis Zoo with zoo map (20 min) - had to work a little harder to match map to terrain. Look & match was a good exercise; didn't both with scale or pace counting.

Wednesday Apr 13, 2005 #

biking (exercise bike) 10:00 [2]

AM

strength/stretching 17:00 [2]

AM - weights (RW-A workout)

Tuesday Apr 12, 2005 #

running/walking 27:00 [3]
shoes: Salomon

AM - Fall Creek & Tomahawk. Took a map but didn't read it (still dark).

Note

Lunch: 30 min mapreading
C • 1

Monday Apr 11, 2005 #

strength/stretching 20:00 [1]

AM - weights (Life Fitness equipment, 8 chinups)

Sunday Apr 10, 2005 #

orienteering 1:23:00 [2] ***
shoes: OLway Tigers?

Clinton SP - w/ Lake Henry map - hung streamers as I went if anyone else wants to run course. (Not a great course, tried to make it interesting, but stayed out of the nasties. Sanders Mound grass had the srping burn, many overgrown areas on map (like along shore line) are open and fast right now. We're in St Louis next week; in 2 weeks nasty stuff may be back.

Thursday Apr 7, 2005 #

running/walking 55:00 [3] 6.0 mi (9:10 / mi)
slept:7.0 shoes: Asics GT2080

AM - Monterey & Harvard (counter-clockwise). Stiff afterwards and slight soreness in left knee,

Wednesday Apr 6, 2005 #

strength/stretching 22:00 [1]
slept:7.0

AM - 5 min on exercise bike, then RW-A workout (tired & dragging)

Monday Apr 4, 2005 #

running/walking 10:00 [1]
shoes: Salomon

AM

strength/stretching 15:00 [1]

AM - SRFC - weights (Life Fitness equiment)

Sunday Apr 3, 2005 #

running/walking 1:54:00 [2] *
shoes: Asics GT2080

AM - Bob Billings & Legends. Sunny, about 58.

Saturday Apr 2, 2005 #

running/walking warm up/down 5:00 [1]

orienteering race 38:23 [5] *** 5.9 km (6:30 / km)
10c weight:168lbs shoes: OLway Tigers?

Prairie Center (PTOC) Meet. Green course. (but orange difficulty). 2nd to Larry Rink (34 min). Running through grassy areas faster than usual (not any tall grass). Sunny, about 65.

Friday Apr 1, 2005 #

Note
(rest day)

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