Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Jun 30, 2010:

activity

time

miles

running/walking

16:51:34

95.31

(10:37)

153.38

(6:36)

strength/stretching

5:18:00

biking

1:11:12

15.8

(13.3/h)

25.43

(21.4/h)

skiing &other

1:00:00

orienteering

54:50

4.65

(11:48)

7.48

(7:20)

30c

Total

25:15:36

115.76

186.3

30c

[1-5]

25:00:36

averages - sleep:7.1

2:48

0:00

» now

Wednesday Jun 30, 2010 #

6 AM

running/walking hills 28:00 [2] 2.8 mi (10:00 / mi)
shoes: Vasque Blur

The program called for 4 miles of hills, so took route to High Pointe Apts then turned left at top and headed east on 7th to Michigan, then up Emery Rd for my 2nd hill. Emery is going to be repaved today - just in time for Sat's bike races needing this road for the KU campus circuit race.
6 pullups at Mil Sci Bldg.

strength/stretching (Dog Days) 16:00 [1]
slept:7.0 shoes: Vasque Blur

Dog Days #20 - Kenny Baldwin led while Red Dog was out of town - not as grueling for a Kenny-led workout. He does allow us to hold stretching poses a little longer and more beneficial.

C • Red Dog Days 2

running/walking hills 25:30 [3] 2.7 mi (9:27 / mi)
shoes: Vasque Blur

Ran home via KANU, then retraced route to HighPointe Apts for the extra hill. 7th St west of Michigan is the old. old Highway 40 used in the 1950s - a remnant reminding us what roads were like then.

Tuesday Jun 29, 2010 #

6 AM

running/walking 32:00 [1] 2.7 mi (11:51 / mi)
slept:7.25 shoes: Saucony Progrid Ride

From house to MSB (6 pullups), then to Robinson.

strength/stretching (Dog Days) 25:00 [1]

Dog Days #19 - stretching and calisthenics. Took Zrytec last night (it really helps any itching) and felt groggy.

running/walking 37:00 [2] 3.1 mi (11:56 / mi)
shoes: Saucony Progrid Ride

Intent was to run with Dog Days group to Chi Omega fountain, then head home via KANU, but followed crowd to back of JRP, down stairs to football complex. There I turned left to head home as DD crowd headed back up the stairs to JRP. Wanted an easy run day.

Monday Jun 28, 2010 #

Note
(rest day)

Sunday Jun 27, 2010 #

7 AM

running/walking 2:48:00 [2] 15.25 mi (11:01 / mi)
slept:6.5 shoes: Vasque Blur

Did 5 min of dynamic stretching at home, then left house at 6:30 to run to river trails. Wanted shade (woods well dark and cool), and going at steay pace managed to finish by being very tired but not cramping up. Took 2 S-Caps every 50 min plus gel and water. Lots of bikers on the trails today.

Halfway point was 7.6, so the two different routes out and back on the river trails are about the same length (did know before).

Took Burcham Park trails to get to N Lawrence.

C • Impressive 1

Saturday Jun 26, 2010 #

running/walking (walking) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Saucony Progrid Ride

Took photos at Heartland Masters 3000; then took hike with Dee on Tomahawk Trail system just east of Deanna Rose Farmstead. Humid, hot day but being in shade helped. Hike was done after coffee at Dean and DeLucas while waiting for India Paradise to open - a restaurant recommended by Damon.

Evening dinner with Damon and Libby at Zen Zero. Paid bills (put off for the past week while furniture was displaced for floor refinishing) until 10:30 pm.

Thursday Jun 24, 2010 #

6 AM

strength/stretching (Dog Days) 6:00 [1]
slept:7.25 shoes: Saucony Progrid Ride

Dog Days #18:
6 pullups at Mil Sci Bldg, then walked over to Robinson for 4 min of warmup stretching and calisthenics

running/walking warm up/down 11:00 [1] 1.2 mi (9:10 / mi)
shoes: Saucony Progrid Ride

jog to Lawrence HS track, did Dog Days exercises, 1 mile TT, jog back to car.
Chatted with Cindy Dunham who says she's doing Dog Days every other day and starting her marathon training schedule again. I need to start next week.

strength/stretching (Dog Days) 7:00 [1]

calisthenics on football field

running/walking 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Saucony Progrid Ride

Mile TT - mostly on lane 3 - could I have gone another 25 miles at this pace? Right!

Wednesday Jun 23, 2010 #

6 AM

running/walking 10:00 [3] 1.0 mi (10:00 / mi)
slept:7.0 shoes: Saucony Progrid Ride

Parked car at Summerfield, 6 pullups at MSB, then 1 mile run to Union and back to Robinson.

strength/stretching (Dog Days) 20:00 [1]
shoes: Saucony Progrid Ride

Dog Days #17 - calisthenics and more emphasis on stretching today; then short (10m) up/down hill drills (walk, jog, high knee, sprint).

running/walking 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Progrid Ride

DD run: Sunnysude, Indiana, 18th, Naismith and back to car. At tempo last half.

Tuesday Jun 22, 2010 #

6 AM

running/walking 30:00 [2] 2.6 mi (11:32 / mi)
slept:7.0 shoes: Saucony Progrid Ride

easy run to Robinson for Dog Days workout (#16). 5 pullups at MSB. Took route via KANU bldg.

strength/stretching 20:00 [1]

calisthenics and stertching

running/walking 34:00 [2] 2.7 mi (12:36 / mi)
shoes: Saucony Progrid Ride

Did part of run portion of Dog Days - ran up Wescoe steps and back dowen to base of campanile hill - 1X uphill backwards, then took Memorial Drive back to KANU and home. Wanted the mileage but without any tempo today.

Took afternoon naps (another day off from work)

Monday Jun 21, 2010 #

6 AM

running/walking 30:00 [2] 2.6 mi (11:32 / mi)
slept:7.0 shoes: Saucony Progrid Ride

From house to 9th/Emery, then to Robinson.

strength/stretching 15:00 [1]

Dog Days #15 - stretching and calisthenics.

running/walking 57:00 [3] 6.0 mi (9:30 / mi)
shoes: Saucony Progrid Ride

From Robinson to stairs by Blake, then to Union garage, down ramps, up Mississippi, then back to Dole Center (gel & ice water), then finished Dog Days run at Robinson, then did own run too 19th & Mass, then home via Constant Park.

Sunday Jun 20, 2010 #

Note
(rest day)

Moved furniture to get main bedroom for floor refinishing. Mowed lawn at 4 pm, had to stop and drink iced Gatorade and one pack of gel, before finishing up. Heat and lack of energy.
Damon brought cake (vegan chocolate with a raspberry frosting right before bed time.

Saturday Jun 19, 2010 #

7 AM

running/walking (Dog Days) 31:00 [2] 3.2 mi (9:41 / mi)
slept:7.5 shoes: Asics Cumulus II

Dog Days #14 - run from Lied Ctr to Kasold & Harvard & back.

strength/stretching warm up/down 7:00 [1]
shoes: Integrator

carpooled with Mike and Mary to Heartland Presby Center (45 & 435); easy jog and dynamic stretching.

orienteering race 22:47 [5] 2.04 mi (11:10 / mi)
shoes: Integrator

Park O at Heartland Center, Parkville MO. 4th overall. course dist: 2.7k. Not a clean run. Not orienteering enough to adjust to proper map scale quickly. 1:5000 scale is good for old eyes, but still missed details (can see a lot more under a bright desk lamp. route

Friday Jun 18, 2010 #

10 AM

skiing &other (map hike) 1:00:00 [1] **
slept:8.0 shoes: Vasque Blur

Checked out the Clinton Overlook area and filled out the special event permit at the Corps office.

Thursday Jun 17, 2010 #

6 AM

running/walking 14:30 [2] 1.5 mi (9:40 / mi)
slept:7.0 shoes: Vasque Blur

From Summerfield, to MSB (5 pullups) then to Oread Inn and back to Robinson. Rest 10 min,

strength/stretching (Dog Days) 10:00 [1]
shoes: Vasque Blur

Dog Days #13 - calisthenics and stretching. Very sore from overdoing pushups in yesterday's drill (run 10 yds 1 pushups, run back 10 yds, 2 pushups, . . . to 10 pushups). Fell flat on my fast on that last set of 10, but it was on the LHS football field.

running/walking hills 15:41 [3] 1.5 mi (10:27 / mi)
shoes: Vasque Blur

From Robinson to 18th & Louisiana, then up to Sunnyside & La, down Edgehill (2x), then back to Robinson. Very tired.

Wednesday Jun 16, 2010 #

6 AM

running/walking 17:00 [1] 1.5 mi (11:20 / mi)
shoes: Saucony Progrid Ride

Dog Days #12 - jog from wet Robinson fields to LHS track (1 mile on track).

strength/stretching (Dog Days) 26:00 [2]
slept:6.5 shoes: Saucony Progrid Ride

stretching, then test day - 30 sec of various exercises and 60 sec situps.
Then 4x length of football field drills, then 4x cross field sprints. Red Dog warned "you old guys take it easy as someone always pulls a hamstring." I eased up on the last sprint - on verge of doing another dumb thing.

running/walking 6:00 [1] 0.6 mi (10:00 / mi)
shoes: Saucony Progrid Ride

jog back from LHS to car (at Summerfield)

Tuesday Jun 15, 2010 #

6 AM

running/walking 27:11 [3] 2.7 mi (10:04 / mi)
slept:7.0 shoes: Saucony Progrid Ride

5:30 - from house to Robinson (stopped at MSB for 5 pullups)

strength/stretching (Dog Days) 16:00 [1]

Dog Days #11 - stretching and calisthenics

running/walking 25:38 [2] 2.8 mi (9:09 / mi)
shoes: Saucony Progrid Ride

Ran home starting off with Dog Days group (E side of Dole HDFL Center, then up to Wescoe, then home via KANU).

This afternoon - "world's largest" workout at Shenk Field - take 2.

Monday Jun 14, 2010 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
shoes: Vasque Blur

Drove to Summerfield Hall, 5 pullups, walked over to Robinson field for Dog Days #10. Calisthenics for 10 min.

running/walking hills 16:00 [3] 1.7 mi (9:25 / mi)
slept:7.0 shoes: Vasque Blur

Ran from Robinson to Sunflower Rd, to Union parking garage (ran down and up), then back to Robinson.

Sunday Jun 13, 2010 #

10 AM

biking (road bike) 1:11:12 [2] 15.8 mi (13.3 mph)
slept:8.0 shoes: Shimano (bike)

Easy bike ride to Clinton Overlook. Ran into Mike Eglinski near the Clinton Parkway T - we rode together to overlook then back to Free St HS before separating. Avoided the rains before and after.

Saturday Jun 12, 2010 #

6 AM

running/walking hills 1:22:45 [3] 8.63 mi (9:35 / mi)
slept:7.0 shoes: Asics Cumulus II

5:30 am - left house to Martin Park, then Queens Rd then to Lied Center to join Dog Days Run. Emphasis in hills today (starting to follow Runners World workouts for marathoning). Made it just in time to begin Dog Days run.

Ran by Perry Park, half of open fields not mowed; will take a look again for race sites for Aug 14 park O.

C • Overlook maybe? 1

running/walking (Dog Days) 27:13 [2] 3.0 mi (9:04 / mi)
shoes: Asics Cumulus II

Dog Days #9 - after a few kin of stretching, ran down Irving Hill Rd then up Naismith across campus to Oread Inn and back. Then 14 min rest before run home.

running/walking 32:06 [2] 3.2 mi (10:02 / mi)
shoes: Asics Cumulus II

back home via Lawrence Ave.

Thursday Jun 10, 2010 #

6 AM

running/walking 18:00 [2] 1.5 mi (12:00 / mi)
slept:7.0 shoes: Saucony Progrid Ride

From Summerfield - 4 pullups, then run to Oread Inn, down Sunflower, Sunnyside and start of Dog Days #8 workout.

running/walking 6:00 [3] 0.5 mi (12:00 / mi)
shoes: Saucony Progrid Ride

2 min stretching then jog over to Lawrence HS track.

strength/stretching intervals 21:00 [2]
shoes: Saucony Progrid Ride

Calisthenics for 10 min, then drills on football field. Left at 6:30.

running/walking 6:00 [2] 0.5 mi (12:00 / mi)
shoes: Saucony Progrid Ride

run back to car at Summerfield.

Wednesday Jun 9, 2010 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
shoes: Saucony Progrid Ride

AM - Dog Days #7, 5 pullups, calisthenics

running/walking (Dog Days) 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.0 shoes: Saucony Progrid Ride

Run up 15th, Engel, over Iowa bridge to front of Lied Center and back.

Tuesday Jun 8, 2010 #

6 AM

strength/stretching (Dog Days) 15:00 [0]
shoes: Saucony Progrid Ride

AM - Dog Days #6, short workout to avoid threatening thunderstorm
4 pullups at MSB.

running/walking 9:00 [3] 1.0 mi (9:00 / mi)
shoes: Saucony Progrid Ride

Run 2 laps around "O" zone parking lot then back to Robinson Gym east field - at tempo.

Monday Jun 7, 2010 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
shoes: Saucony Progrid Ride

AM Dog Days #5 - 5 pullups at Mil Sci Bldg, then calisthenics/stretching at Dog Days.

running/walking 12:00 [2] 1.25 mi (9:36 / mi)
shoes: Saucony Progrid Ride

Sunday Jun 6, 2010 #

Note
(rest day)

Worked Kansas Half Ironman Triathlon at Clinton SP (8 am to 3 pm). At the west end loop parking lot just beofre the boat ramp lot. No shade, up 90F. Came prepared (suntan lotioned, hat, bandanna to cover back of neck). Great crew to work with.

Saturday Jun 5, 2010 #

7 AM

running/walking (Dog Days) 25:00 [1] 2.25 mi (11:07 / mi)
shoes: Saucony Progrid Ride

7 am - Dog Days #4 (& 1 Sat DD Run) - easy stretching then 25 min easy jog (Lied to Bob Billings & 14th and back).

10 AM

orienteering race 18:37 [4] *** 2.3 km (8:06 / km)
15c slept:7.0 shoes: Saucony Progrid Ride

10 am - KU Campus Park O - course set by Mary Jones. 2 min of dynamic stretching, then ran.

orienteering 13:26 [4] *** 1.9 km (7:04 / km)
15c shoes: Saucony Progrid Ride

11 am - West Campus O - Mike Eglinski course setter. 3rd.

Friday Jun 4, 2010 #

Note
slept:7.0 (rest day)

Thursday Jun 3, 2010 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
slept:7.5 shoes: Saucony Progrid Ride

Drove to Dog Days (#3) this morning.
4 pull ups at MSB, then brief calisthenics before jogging over to Lawrence HS for running exercises on the football field (lunges, shuffle right, shuffle left, backwards running). Then jog back to Robinson and the car.

running/walking 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Saucony Progrid Ride

Wednesday Jun 2, 2010 #

5 PM

strength/stretching 4:00 [1]
slept:7.5

dynamic stretching at home

running/walking 27:00 [2] 2.85 mi (9:28 / mi)
shoes: Saucony Progrid Ride

Rained in the morning, so skipped Dog Days and went to work at 6 am to get caught up. Ran to Mil Sci Bldg (4 pull ups), then to Dole Center (HDFL) for water fountain, then to Robinson fields. Warm day and felt sluggish all day and the run was slow; felt heavy.

strength/stretching (Dog Days) 20:00 [1]
shoes: Saucony Progrid Ride

20 min break(got there early) before starting Dog Days #2 - full set of calisthenics led mostly by Red Dog himself today. Tough workout for someone felling sluggish.

running/walking 14:00 [1] 1.28 mi (10:56 / mi)
shoes: Saucony Progrid Ride

DD run to 18th & Louisiana, up hill and back to Robinson. Then 1 min break.

running/walking 27:00 [2] 2.7 mi (10:00 / mi)
shoes: Saucony Progrid Ride

Run home. Very tired, had to walk a couple of times.

Tuesday Jun 1, 2010 #

6 AM

strength/stretching (Dog Days) 20:00 [1]

Dog Days #1 for the summer - drove to Summerfield; 4 pullups,then walked across the street to the eastside Robinson fields for calisthenics.

running/walking 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Saucony Progrid Ride

Ran to Library, Jhk Blvd, down Naismith and back to Robinson. Very easy.

« Earlier | Later »