Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Jun 30, 2009:

activity

time

miles

running/walking

21:20:59

87.33

140.54

strength/stretching

5:34:00

1.5

2.41

biking

3:36:30

52.3

(14.5/h)

84.17

(23.3/h)

orienteering

1:35:00

6.36

(14:56)

10.24

(9:17)

12c

Total

32:06:29

147.49

237.37

12c

averages - sleep:7.2

6:00

0:00

» now

Tuesday Jun 30, 2009 #

strength/stretching 23:00 [1]
slept:7.0 shoes: Asics GT-2130

AM - Dog Days #16 - drove to Robinson, 3 min dynamic stretching, 10 min jog from Summerfield Hall to Veterans Park, 3 pullups, then back to Robinson. Calisthenics and stertching led by Bruce & Kenny.
Run to Jayhawk Bookstore, down to 15th & Nasmith, up to Engel and back to Robinson (15 min)

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Asics GT-2130

decided to use Asics instead of the Blurs.

Monday Jun 29, 2009 #

strength/stretching 20:00 [1]
shoes: Vasque Blur

AM - Dog Days #15 - 5 min dynamic stretching (N side of Summerfield Hall, parking lot), easy jog, then DD calisthenics and stretching.
Cross field walk, then jog, drills across field (high steps backwards and forwwards, runs backwards & forwards), easy run.

running/walking 12:00 [2]
shoes: Vasque Blur

Sunday Jun 28, 2009 #

running/walking 2:20:00 [3] 13.9 mi (10:04 / mi)
slept:8.0 shoes: Vasque Blur

Parked at parking lot south of the Visitors Center; dynamic stretching. Then on levee to the bike trails and ran entire loop. The plan was to run with the timer on 10 min and walk a minute within each 10 min. Tried Clif Shot Bloks (electrolyte chews) - I like the ease of opening the tube package, easy to store in my hip pocket, and easily digestible. In my opinion better to handle to gu packs or sport Jelly Beans.
Got back to start at the levee and met Steve Riley and Paul Boone and their bunch of guys on a trtaining run. Stopped 10 min to chat with Paul (2:#0 - 10 min - 2:20). Then ran back staying on city streets to the start of the bike trails including the short loop after the chin bars to the message board/creek and back to start of levee staying on streets.
Did 3 pullups on the way out at the trailhead and 4 chin ups when I go back the first time.
Tripped 3 times rolling in the sand and got poked once in the upper back because I didn;t duck low enough to go under a fallen branch. Rough day first day back on trails.
The run/walk system made for a good workout session. I should try next time to go for a non-stop long run.

Saturday Jun 27, 2009 #

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

dynamic stretching and 20 min easy jog around JCCC campus.

running/walking race 6:11 [5] 1.5 km (4:07 / km)
shoes: Saucony Progrid Ride

AM - Heartland 1500m on JCCC track, last in M60-069 race. Uneven pace - out too fast and faded laps 3-4. But close to what I predicted though I was hoping to break 6 min. Hot, sunny, some breeze, high 70s.

After race, went over with Dee to Damon's for shower, then visited his coffee shop, Drink a Latte and met the owner, Carlos. Then went to KC City Market, shopping and lunch at the Vietnamese Restaurant (what I had was OK, will try again). Pretty tired, then more shopping at Dicks for clorhing for Dee. Felt at end of day too tired to ride the metric century in Atchison with Grover Everett on Sunday and I opted out.

Thursday Jun 25, 2009 #

biking 52:30 [3] 13.7 mi (15.7 mph)
slept:7.0 shoes: Shimano (bike)

PM - biked to Lakeview+, but went out to Fall Creek first via Tomahawk and over to Monterey and Grand Vista. Hot, mild wind from NW. Tried to spin most of the time. Felt good to use different muscles and staying off the feet.

Wednesday Jun 24, 2009 #

running/walking warm up/down 52:25 [2] 4.7 mi (11:09 / mi)
slept:7.0 shoes: Saucony Progrid Ride

AM -
2 mi run to West Jr Hi track,
4 x 400, w/ 200 jog
89, 88, 93, 92,
4 min jog around track,
then home 2 mi

running/walking intervals 6:02 [4] 1.0 mi (6:02 / mi)

strength/stretching 25:00 [1]
shoes: Vasque Blur

PM - Dog Days #14 - dynamic stretching at home and again at Robinson, then the calisthenics with Red Dog. A couple of running drills across the field. Then as the group when for the hilly workout, I ran to the computer center parking lot where I parked my truck and went home, not wanting to overdo it today.

Tuesday Jun 23, 2009 #

strength/stretching 20:00 [1]
slept:7.5 shoes: Vasque Blur

Dog Days #13 - AM - dynamic stretching all at home, drove to Robinson, then short walk around Dole Bldg (the HDFL one, not the one on W Campus),
stretching and calisthenics. Concern with lower left calf (overuse) so was stretching and massaging last night.
Then run (S to 18, E to Louisiana, up hill to Chancellor's house, down Edgehill and back up La. St again before gong back on Sunnyside to Robinson. After long run yesterday, this was supposed to be a rest day.

running/walking 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Vasque Blur

Monday Jun 22, 2009 #

strength/stretching 20:00 [1]
shoes: Saucony Progrid Ride

AM - (Dog Days #12) dynamic stretching at home, then ran to Dog Days at Robinson; calisthenics and stretching for 15 min;
then across filed drills (1/3 lunges, 1/3 hopping, 1/3 skipping, then jog back).
Brief announcements, then 1.25 mile run, then ran on own to 23rd & Mass, back home via Mass & 6th. Very tired at end.

running/walking 1:48:00 [2] 10.0 mi (10:48 / mi)
slept:7.0 shoes: Saucony Progrid Ride

Sunday Jun 21, 2009 #

Note
(rest day)

After two days of speedwork, prudent thing for an M60 to do is to rest.

Saturday Jun 20, 2009 #

running/walking warm up/down 40:00 [1]
shoes: Vasque Blur

AM - hung markers and some running around Rotary Arboretum for my sprint O', marker pickup, then drove over to Constant Park, very short warm up.

orienteering race 15:00 [5] *** 3.0 km (5:00 / km)
12c shoes: Vasque Blur

AM - Constant/Burcham Parks sprint O. Didn't read #4 carefully, so wasted time there, but otherwise, speed was of the essence. Felt like I had sustainable speed for the full 15 min. DId one day of track intervals really help?
A great Kobe beef burger at Dempsey's the new Irish pub just a block and a half away. And Stella Artois on tap, too. Luxury.

Map from PTOC's RouteGadget, route choices not much to speak of.

Friday Jun 19, 2009 #

running/walking 58:33 [4] 6.0 mi (9:46 / mi)
slept:7.5 shoes: Saucony Progrid Ride

AM - 2 mi to West Jr Hi track,
4x400, walk 200 (89, 89, 91, 82).
The 91, just 2 sec difference felt like I could continue more laps, the 89s might have managed an 800; the 82 was simply wrong). Try again next week.
2 mi home.

Thursday Jun 18, 2009 #

strength/stretching 12:00 [1] 1.5 mi (8:00 / mi)
slept:6.0 shoes: Vasque Blur

AM - Dog Days #11 - dynamic stretching, calisthenics and more stretching ()reps of 11-4-22). Glad I took the nap yesterday, but stayed up late again last night as I couldn't alter the scale on the OCAD map. Energy level was low when I arrived, but perked up with the run over to the stadium (one hill), then up the stairs by the football office, then more stairs to N side of JRP, then back to Robinson.

running/walking hills 15:00 [2]
shoes: Vasque Blur

Wednesday Jun 17, 2009 #

orienteering 50:00 [1] *** 2.0 mi (25:00 / mi)
shoes: Asics GT-2130

PM - after attending memorial service for Bob Frederick with Dee, went home and took a one hour nap - just exhausted over the last two days. That helped. Then updated map and redesigned the course for Sat. Out to the arboretum to test run and one final check of the map. Think it will be a fun course.

Tuesday Jun 16, 2009 #

orienteering 30:00 [1] ** 2.5 mi (12:00 / mi)
slept:6.5 (sick) shoes: Vasque Blur

PM - test ran a course for Sat's sprint O. . . and made corrections to the map. Sour stomach from before lunch. Not much sleep due to itchiness (rash) and thunderstorm with long rumbling thunder throughout most of the night. Skipped AM Dog Days - storm was still active.

Monday Jun 15, 2009 #

strength/stretching 20:00 [1]
shoes: Vasque Blur

PM - Dog Days #10 - AM workout canceled, which was good as I had a hlaf day more to rest. Drove over since I was still worn out from yesterday. Stretching, calisthenics, and across field drills (high setpping forwards and backwards, side shuffles).
Then Red Dog introduced Chrissie Wellington, yesterday's half ironman event winner and two time world champ, who gave a brief talk praising Red Dog's work in promoting community fitness and her love of Kansas - she had a fun time here.
Then run was up Naismith to Jayhawk Bookstore, across campus to Union parking garage (down and up ramp), then down hill back of the library nad back to Robinson Gym. Not as tired as I was this morning.

running/walking hills 25:00 [2]
slept:6.5 shoes: Vasque Blur

Sunday Jun 14, 2009 #

running/walking (walk/run) 6:00:00 [1] 10.0 mi (36:00 / mi)
shoes: Vasque Blur

Worked Ironman 70.3 Kansas Triathlon (at Clinton SP) as a volunteer photographer - assignment take shots of all the aid stations for the runners. Parked at the quarry north of Barber School, then walked/jogged throughout the morning with a backpack (poncho, sandwich, warmups) around campground 3, west boat ramps, and back to entrance to campground #1. Climbed Bunker Hill twice. Chrissie Wellington was the top female finisher. Overcast and even chilly in the morning. Pretty tired after 6 hrs.
This event will be back next year. Flickr slideshow

Saturday Jun 13, 2009 #

running/walking 35:00 [3] 4.2 mi (8:20 / mi)
shoes: Saucony Progrid Ride

AM - Dog Days (#9) Sat morning run. 5 min stretching, then Lied Center parking lot to CLitn Pkwy, bike path to 19th & Jenny Wren and back. Then drove to Clinton SP to shoot photos at Rock Chalk Run.

Friday Jun 12, 2009 #

biking 1:35:00 [2] 22.6 mi (14.3 mph)
slept:8.5 shoes: Shimano (bike)

PM - rode to Clinton SP all the way to the west boat ramps to see the Rock Chalk Run and triathlon setup. Mark Boyle with Channel 6 News was getting ready to make a report in front of the bike/run transition area. Felt light headed at the top of a couple hills - ease up on effort after that.

In the morning did some drafting (OCAD) on the new map.

C • Mapping 1

Thursday Jun 11, 2009 #

strength/stretching 25:00 [1]

Dog Days #8 - AM - stretching and timed calisthenics, 5 min warmup run, then easy jog on campus, down & up 14th (down to Wheel and back), back to start via Naismith.

running/walking 20:00 [2]

didn't sleep well, very tired this morning.

Wednesday Jun 10, 2009 #

strength/stretching 24:00 [1]
slept:6.5 shoes: Saucony Progrid Ride

AM - Dog Days #7. stretching and calisthenics, very sluggish and tired this morning. Ran from house to Robinson and back.

running/walking 53:00 [2] 5.0 mi (10:36 / mi)

Tuesday Jun 9, 2009 #

strength/stretching 20:00 [1]
slept:7.0 shoes: Vasque Blur

Dog Days #6 - dynamic stretching at home, then drove to RObinson, 10 min jog, more stretching & calisthenics, then 15 min over to campanile hill (2x, so 4 hills for workout)

running/walking hills 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Vasque Blur

10 min - easy jog;
15 min - hills

Legs cramped overnight; drank no coffee before workout, took S-Cap and water. Legs felt OK during run and pushed it )75% effort) on the uphills.

Monday Jun 8, 2009 #

strength/stretching 25:00 [1]
shoes: Vasque Blur

AM - dynamic stretching
Dog Days #5 - calisthenics - emphasis on stretching today which is good with the soreness for the half marathon from Sat.

running/walking 15:00 [1]
slept:6.5 shoes: Vasque Blur

Easy 5 min jog before Dg Days, then 10 min with group ending with 15 pushups.

Sunday Jun 7, 2009 #

biking (road bike) 1:09:00 [2] 16.0 mi (13.9 mph)
slept:9.0 (rest day) shoes: Shimano (bike)

Easy ride to Clinton Pkwy & Dam Rd, then took bike path to arboretum and home via Alvamar. GPS (Edge305) was funky - looked like today's distances were added on to warm up ride around the Kansas Speedway from May 27th. Easy, but comfortable out of the saddle on a couple of uphills - just one week later and already feeling a little stronger on the bike. Wish I had trained for that corporate challenge bike race.
But, now on to making an O' map. (yes, I got the word orienteering back in my training log. . .)

Saturday Jun 6, 2009 #

running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Saucony Progrid Ride

dynamic stretching in parkiing garage, 1 mile warmup; after race tried to warm down but quit after 3 min due to cramping.

running/walking race 1:46:48 [5] 13.1 mi (8:09 / mi)
slept:7.0 shoes: Saucony Progrid Ride

Hospital Hill Half Marathon - after reading the NY Times about the marathon strategy to run a mile, walk a minute, I gave that a try at today's half. Set the Forerunner to keep track of 1 mile laps; after a mile walked up to 1 min.
Splits: 7:49, 8:23 (=7:23 + 1:00), 8:29, 7:39 (must have been the downhill), 8:01, 8:41, 8:01, 8:05, 7:45, 8:05, and at mile 11, did 8:39 but took no more walking minutes, then 7:54 at 12 and 8:09 at 13. Legs were cramping the last half mile. 7th in M60. Temp: 70F, overcast, comfortable.
20 min ice bath

C • Verdict 5

Thursday Jun 4, 2009 #

strength/stretching 20:00 [1]
shoes: Vasque Blur

AM - Dog Days #4 - stretching at home, 15 min calisthenics

running/walking 52:00 [2] 6.0 mi (8:40 / mi)
shoes: Vasque Blur

25 min from home to Robinson; 27 min back, but took the 110-steps by Blake Hall before retracing steps home

Wednesday Jun 3, 2009 #

strength/stretching 30:00 [1]
shoes: Vasque Blur

AM - Dog Days # 3 - Red Dog's last day for radiation treatment, so he showed in a sport jacket and tie. I took some photos (too low of a shutter speed, so most were disappointing). Did part of the calisthenics and ran from Robinson to Spooner Hall to look at the newly installed artwork around the tree. Easy (and needed) training day.

Tuesday Jun 2, 2009 #

strength/stretching 30:00 [1]
shoes: Vasque Blur

AM - Dog Days #2 - calisthenics and across field drills (hopping, high knee lifts, side shuffles)

running/walking 51:00 [3] 5.5 mi (9:16 / mi)
shoes: Vasque Blur

AM - from home to Robinson, did Dog Days, and back. Felt more energy today. Light rain before and after workout - great cool morning.

Monday Jun 1, 2009 #

strength/stretching 20:00 [1]
shoes: Vasque Blur

AM- Dog Days #1 (counting the days for a t-shirt again this summer) - dybanic stretching - some at home some before DD workout. Calisthenics on the grass on the fields east of Robinson. Brought a towel (not large enough) to avoid chigger bites. Usual day 1 announcements, then run.

running/walking 15:00 [2]
shoes: Vasque Blur

from field to Jayhawk Bookstore, Jayhawk Blvd, down by library to Sunnyside, then up stairs by Wescoe and down.
Thought about going the 6 pm DD workout, but better not overdo it before Hospital Hill.

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