Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2008:

activity

time

miles

running/walking

5:47:31

7.61

12.24

strength/stretching

2:56:00

orienteering

48:23

Total

9:31:54

7.61

12.24

1:25

0:00

» now

Sunday Nov 30, 2008 #

orienteering 33:23 [1] ***
shoes: Asics GT-2130

After dropping Siobhan and Thomas off at the airport, went to JCCC to vet Mary's course for the Ks O Champs. Easy jog with longer stops to look for vetting tapes. If loafed a 33:23 - next week they'll be flying over this course.

C • Changes 2

Saturday Nov 22, 2008 #

running/walking 25:00 [2]
shoes: Asics GT-2130

AM - Dog Days run from Kizer-Cummings to campanile hill, 3x hill. About 35F, windy, sunny.

Thursday Nov 20, 2008 #

strength/stretching 25:00 [1]
shoes: Asics GT-2130

AM - Dog Days workout at stadium, inside, then 3x ramps, 1 loop concourse. Tired, so took it easy.

Tuesday Nov 18, 2008 #

running/walking 45:00 [2]
shoes: Asics GT-2130

AM - run to stadium and back (4 pullups at Pinckney). Felt sluggish, could have used more sleep.

strength/stretching 40:00 [1]

5 min dynamic stretching at home; at stadium (visitors locker room where it was warm - and crowded) Red Dog had us do a harder workout of calisthenics (timed).

Saturday Nov 15, 2008 #

running/walking warm up/down 20:00 [1]
shoes: Asics GT-2130

dynmaic stretching, easy jogging before race, then 10 min walk jog after.

running/walking race 23:31 [5] 5.0 km (4:42 / km)
shoes: Asics GT-2130

Pilgrim Pacer 5K at Shawnee Mission Park - on paved bike trails or roads. Started from Theatre in the Park and ran towards dam and beyond, then turned around. Light snow flurries as we ran. First race in awhile and the speed hurt (the agony of not being used to the pain). But, good news, no aches in the hamstrings or calves. Raced as an M60 for the first time.

orienteering 15:00 [1] **
shoes: Asics GT-2130

After SMP race, went to Johnson Co CC to look around on Mike's map. The sprint O will be a fun event. Map still needs work, but looks useable. easy walk, jog, sometimes into buildings.

C • JCCC map 1

Thursday Nov 13, 2008 #

strength/stretching 30:00 [1]
shoes: Asics GT-2130

running/walking 51:00 [2]
shoes: Asics GT-2130

AM - dynamic stretching at home,
ran to Pinckney Sch (3 pullups),
at stadium - stretching and calisthenics,
then ran with Dog Days group 2x stadium ramps, cut short their workout to head home,
took in more hills (10th & Ark, 7th & Florida) to get home.

Not as full of energy as Tues' workout.

Tuesday Nov 11, 2008 #

strength/stretching 31:00 [1]

running/walking 48:00 [2]
shoes: Asics GT-2130

AM - dynamic stretching, run to stadium, 26 min stertching & calisthenics,
run home (3 pull ups at Pinckney).

Sunday Nov 9, 2008 #

Note
(rest day)

Woke up dizzy - not vertigo. Napped again later in day that helped reduced dizziness. Lack of sleep finally caught up with me. Went to afternoon women's basketball game with Dee - sat with Marla and Brad Rhoden and talked running.

Saturday Nov 8, 2008 #

running/walking 10:00 [2]
shoes: Asics GT-2130

ran from Burge Union to campanile and around taking photos of KU Vets Day 5K.

Thursday Nov 6, 2008 #

strength/stretching 20:00 [1]
shoes: Asics GT-2130

AM - at stadium concourse - Dog Days calisthenics & stretching

running/walking 1:00:00 [2]
shoes: Asics GT-2130

AM - from Lawrence Auto Diagnostic - ran to stadium (29 min), some stretching and DD calisthenics;
(10 min) - 2x concourse loop with 5 stairs (bottom of each 5 pushups, then 4 3-2-1), then 5 stairs (bottom of each 5 crunches, then 4-3-2-1) ;
(21 min) run home.

Tuesday Nov 4, 2008 #

strength/stretching 30:00 [1]
shoes: Asics GT-2130

AM - Dog Days at stadium. Dynamic stretching at home; then ran to stadium, more stretching and calisthenics.

running/walking 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Asics GT-2130

AM - finally felt good running both ways from house to stadium (& back)
No aches or stiffness to complain about.

Sunday Nov 2, 2008 #

running/walking 25:00 [1]
shoes: Asics GT-2130

Cliff Hanger Run - jogged out about a mile from start on the course to look for photo spots; stop and go, easy. 5 min of dynamic stretching before hand. Did not race.

Saturday Nov 1, 2008 #

Note
(rest day)

Worked finish line for Fields of Promise 5K.

« Earlier | Later »