Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2009:

activity

time

miles

running/walking

7:21:11

38.29

61.63

orienteering

2:43:42

10.54

(15:32)

16.96

(9:39)

36c

strength/stretching

1:30:00

biking

1:20:00

12.05

(9.0/h)

19.39

(14.5/h)

Total

12:54:53

60.88

97.97

36c

averages - sleep:7.5

2:35

0:00

» now

Sunday Nov 29, 2009 #

running/walking 1:04:00 [2] 6.0 mi (10:40 / mi)
shoes: Vasque Blur

AM - ran to W Campus, Endowment Bldg to meet Mike E for test run of Fritz's course. Cloudy, windy from NE, 40F. 3 mi up 3, back.

orienteering 1:11:40 [2] *** 3.6 mi (19:54 / mi)
22c slept:8.5 shoes: Vasque Blur

Ran 4 controls, Mike followed in 1 min, reviewed controls, then did next 4, then next 8. Map needs a few corrections and we have suggestions for the course setter.

biking 20:00 [3] 4.75 mi (14.2 mph)
shoes: Shimano (bike)

PM - biked to Garry Gribbles and Francis SP to drop off shirt and envelopes. Truck wouldn't start.

Saturday Nov 28, 2009 #

running/walking warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Saucony Progrid Ride

dynamic stretching, warm up runs

running/walking race 22:00 [5] 5.0 km (4:24 / km)
shoes: Saucony Progrid Ride

5 pm - Rescue Mission 5K in Topeka. Ate our Thanksgiving dinner at 1:30 pm, finished about 3; then drove over to Topeka to register at 4:15 and still feeling full. After warm up, started race feeling OK doing first mile in 7:00. OK, serious time for me. At mile 3, stomach was tight and Mary Johnson's youngest daughter was keeping pretty much the same pace as me. Had to watch take off that last 0.1 mi. But very pleased with the effort and not throwing up. 1st M60.

Friday Nov 27, 2009 #

Note
(rest day)

Slept, did not updates on Thanksgiving Day run results, etc.

Thursday Nov 26, 2009 #

running/walking 15:00 [1]
shoes: Asics GT-2130

AM - worked the 6th annual runLawrence Thanksgiving Day 5K. 5:45 am - 11 am. Monitored course barricades and marshals, set up finish chutes; talked with some of the EMT and police guys, chatted with a couple of course marshals around the school block. Ran to finish to catch the winners.
Sunny, 40s. 800+ runners, our biggest crowd. Fritz was in the OK pink.

Wednesday Nov 25, 2009 #

Note

Checked the 5K course in the afternoon, then did registration at Francis Sporting Goods and set up Woodlawn School until 8 pm. Then added the 50+ late signups and emailed that to Raul and Nancy for the next day.

Tuesday Nov 24, 2009 #

running/walking 15:00 [2]
shoes: Saucony Progrid Ride

AM - 8 laps around LHS track

strength/stretching 15:00 [1]
shoes: Saucony Progrid Ride

AM - Dog Days workout - calisthenics - timed drills. Last one of the fall season.

Sunday Nov 22, 2009 #

biking 1:00:00 [2] 7.3 mi (7.3 mph)
shoes: Shimano (bike)

Rode to N Lawrence to paint turn arrows for Thur's 5K. Nice sunny day, about 60F. Felt good on the Gios - been awhile on thin tires and hearing the whirl of spinning on the road.

Saturday Nov 21, 2009 #

orienteering race 1:04:02 [3] *** 7.3 km (8:46 / km)
14c shoes: Integrator

Kill Creek O' - pretty clean run. Been overwhelmed with work on the Thanksgiving Day Run, so didn't get a whole lot of sleep earlier in the week. Managed 8 hours the night before. Concentrated on focusing on the run, reminded myself of the basics (like remembering to bring my compass to the start). Nice to have fun and not think of "work." Carpooled with Raymond Wren. Had to miss the night O and the trip to Arthur Bryants.

running/walking warm up/down 20:00 [1]
shoes: Integrator

Did stretching and 15 min jog, then couldn't get a satellite for the Forerunner, so took another 5 minutes walking around before reporting to the start.

Thursday Nov 19, 2009 #

strength/stretching 15:00 [1]
shoes: Vasque Blur

AM - Dog Days calisthenics & stretching at LHS track

running/walking 45:00 [2] 3.5 mi (12:51 / mi)
shoes: Vasque Blur

AM - drove to LHS, then ran to Vermont St for 20-25 min (forgot watch, so estimated time); then another 4 laps around track during DD workout.

Wednesday Nov 18, 2009 #

running/walking 35:35 [3] 3.7 mi (9:37 / mi)
shoes: Saucony Progrid Ride

AM - ran to TIllerman and Wren, back via Peterson. Light mist.

Tuesday Nov 17, 2009 #

Note
(rest day)

AM - not enough sleep and light rain, so skipped Dog Days. Then skipped PM Dog Days

Sunday Nov 15, 2009 #

orienteering 28:00 [1] ** 2.4 mi (11:40 / mi)
slept:7.0 shoes: Vasque Blur

AM - ran the Kanza Southwind Nature Preserve trail to help Spike and the City of Lawrence on getting trails mapped on several parks. This one was only 0.7 miles around. Started to rain as I went out. Easy day after a hard 10K yesterday.

Saturday Nov 14, 2009 #

running/walking 20:00 [1]
shoes: Saucony Progrid Ride

5 min dynamic stretching and easy warm up

running/walking race 46:37 [5] 10.0 km (4:40 / km)
slept:7.0 shoes: Saucony Progrid Ride

Pilgrim Pacer - very light mist, overcast, temp: 50F
Shawnee Mission Park - start from Theatre in the Park and ran to Millstream Trail (south, then turned around).

C • Oh, modest Gene... 1

Thursday Nov 12, 2009 #

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

AM - Dog Days workout.

Tuesday Nov 10, 2009 #

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

Dog Days workout

Sunday Nov 8, 2009 #

running/walking warm up/down 10:00 [1]
shoes: Vasque Blur

warmup and a little stretching

running/walking race 42:30 [4] 4.3 mi (9:53 / mi)
shoes: Vasque Blur

Veterans day 4 Mile Trail Race at Wyandotte Co Lake Park. The usually tough course in the NW side of the park over the steepest hillsides. Goal was to hold a steady, but not all out pace and see if I was over the sickness. Still some congestion. Photo from SeeKCRun.

Saturday Nov 7, 2009 #

running/walking 15:00 [1] 2.5 mi (6:00 / mi)
shoes: Saucony Progrid Ride

AM - went to Dog Days downtown, stretched, then ran about a mile, cut the route short (up to campus and turned back at Chi Omega fountain.

Then drove up to campus to shoot the Veteran's Day Run. Then drove to Clinton Lake Softball Park to photograph the Kansas Kids Mile.

Felt OK after a week being sick. Still congested.
Raked leaves when I got home (sunny & 70F). Then took a nap in the afternoon feeling tired.

Thursday Nov 5, 2009 #

Note
(sick)

flu - stayed home from work

Tuesday Nov 3, 2009 #

Note
(sick)

flu

Monday Nov 2, 2009 #

Note
(sick) (rest day)

Left work early filling ill - tired, aching muscles, drowsy - took a nap.

Sunday Nov 1, 2009 #

running/walking warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Saucony Progrid Ride

20 min warmup - stretching and easy running; after race, 10 min warm down with Dee and Karen Hyde.

running/walking race 35:29 [5] 8.0 km (4:26 / km)
shoes: Saucony Progrid Ride

Cliff Hanger 8K, 1st M60-64 - nice surprise. All the hot shots have earned their Gran Prix points and didn't need to enter. More importantly, felt strong the whole way. Marathon training then rest is good.

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