Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2010:

activity

time

miles

running/walking

15:43:10

77.89

125.36

strength/stretching

3:45:00

2.7

4.34

biking

2:15:47

33.7

(14.9/h)

54.24

(24.0/h)

orienteering

9:10

Total

21:53:07

114.29

183.94

[1-5]

21:24:07

averages - sleep:7

3:36

0:00

» now

Thursday Sep 30, 2010 #

6 AM

strength/stretching (Dog Days) 22:00 [1]
shoes: Asics Cumulus II

4 min dynamic stretching at home, then drove to campus.
7 pull/chin ups,
5 min jog,
then 18 min Dog Days calisthenics

running/walking 22:00 [3] 2.0 mi (11:00 / mi)
shoes: Asics Cumulus II

pre Dog Days workout jog = 0.5 mi.
post Dog Days - up to Wescoe, then down Mississippi to south side of stadium, up to JRP and back to Wescoe and to car at Summerfield.

Wednesday Sep 29, 2010 #

5 PM

running/walking 1:04:00 [2] 6.0 mi (10:40 / mi)
slept:7.0 shoes: Asics Cumulus II

Thought I'd check out the Nash Dash course by running from home after work. Sluggish and wobbly - that Sat. trail run was hard on the body. Crazy to be signed up for a 5K this Sat. Anyway, felt better after 3 miles. Took it easy. Hope I' have some zip by this weekend.

Tuesday Sep 28, 2010 #

6 AM

strength/stretching 24:00 [1]

4 min dynamic stretching at home, then drove to Robinson fields.
7 chin/poull ups at MSB then easy jog to Oread Inn and back.
20 min Dog Days workout. Red Dog led us in timed (30 sec and 15 sec) drills.

running/walking 15:00 [1]
shoes: Asics Cumulus II

Saturday Sep 25, 2010 #

running/walking race 3:30:00 [4] 14.6 mi (14:23 / mi)
shoes: Innov8 Oroc 340

Flatrock 25K Trail Race. 8:30 start. Very rock trail mostly in the first 4 miles. Started too fast but did let up after 1 1/2 miles. Paid attention to footing the whole time so didn't catch much of the scenic views. Rockier than Clinton SP and more up and down hills. Rock ledges a lot like Lake Jacomo. Stumbled more over the rocks on the return leg including 3 trips ending up lying on my back trying to avoid hamstring cramps. Fortunately no cramping. Walked the whole last mile on the paved road to avoid cramping. Worked out OK. Quick bite of chile and watermelon (great food at trail races!), then return to motel before 1 pm.

Met some nice people - a normal group of trail runners.

Route

C • Rocky 2

8 AM

strength/stretching warm up/down 6:00 [1]
shoes: Innov8 Oroc 340

Friday Sep 24, 2010 #

Note
(rest day)

Drive to Independence KS leaving from work at 1 pm.

Thursday Sep 23, 2010 #

6 AM

strength/stretching 24:00 [0]

dynamic stretching at home (4 min), then run to campus (25 min),
8 pull-chin ups,
Dog Days calis and stretching and field exercises (20 min),
run home (25 min)

running/walking 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Asics Cumulus II

Tuesday Sep 21, 2010 #

6 AM

strength/stretching 4:00 [1]

dynamic stretching at home

running/walking 31:00 [2] 2.8 mi (11:04 / mi)
slept:7.0 shoes: Asics Cumulus II

Run to MSB - 8 chin/pull ups, then around Computer Center to check-in for Dog Days workout.

strength/stretching (Dog Days) 23:00 [1]

Red Dog led the workout - a tough one today.

strength/stretching 28:00 [3] 2.7 mi (10:22 / mi)
shoes: Asics Cumulus II

Run home with 3 stride outs along N Iowa.

Sunday Sep 19, 2010 #

9 AM

running/walking warm up/down 10:00 [1]
shoes: Asics Cumulus II

9:30 - warmup run looking for any open restrooms around the computer center. Nothing open on a Sunday morning except the Ambler Rec Center - which requires a KU ID so the orienteers couldn't get in.

orienteering race 9:10 [5] **
8c shoes: Asics Cumulus II

Natl Orienteering Day. Did course B before working the finish line.

Saturday Sep 18, 2010 #

6 AM

running/walking 1:42:15 [3] 10.25 mi (9:59 / mi)
shoes: Asics Cumulus II

5:45 - Drove to Southwind Theaters, then ran N to 27th, over to Louisiana, then through Haskell and took Learnard to South Park and back.
Short break, then took pictures at the Coopers Cause 5K.

running/walking 15:00 [1] 1.2 km (12:30 / km)
shoes: Asics Cumulus II

Took bikepath to first bridge west (1 K) to shoot photos, then back.

running/walking 37:30 [1] 4.0 mi (9:23 / mi)
slept:7.0 shoes: Asics Cumulus II

12 noon - after Coopers Cause, went to Farmer's Market to get a breakfast burrito and tamale, rested, then took display clock to the annual John Bunce Run with the Mad Dogs group. Did the 4 mile loop, estimated my time as 35 min and got back 2 1/2 min late. Also did 7 pullups at Cordley School.
The sun sure beat down in the open stretches. They are called Mad Dogs and Englishmen because they run in the noon day sun. Rick Hermesch also showed up wearing my same vintage Mike Ott designed shirt.

Thursday Sep 16, 2010 #

6 AM

strength/stretching 22:00 [1]

4 min of dynamic stretching at home, then ran to MSB for 7 chin/pull ups, then 18 min of calisthenics with Dog Days group. Very few people worked out in the grass. 2/3rd were standing behind Red Dog on the sidewalks doing the exercises.

running/walking 45:00 [3]
slept:6.75 shoes: Asics Cumulus II

28 min to campus, 27 min return

Tuesday Sep 14, 2010 #

6 AM

strength/stretching warm up/down 15:00 [1]
slept:7.25

dynamic stretching before going out to campus, after run tried some of the Kenyan warm down exercises (butt kicks, fast bouncing on feet, high knee lifts0, and did the Rob Jones set of exercises (planks, psoas, hamstring stretch &strengthening lifts, quad stretch).

running/walking 1:03:30 [2] 6.0 mi (10:35 / mi)
shoes: Vasque Blur

Thundering & lightning until 5:30. Decided to run if only a light rain and even if Dog Days might be canceled. Rain did stop when I stepped out, wore a cap and Petzel lamp which was quite a weak beam against auto lights.
7 pull/chin ups at MSB, then over to Sunflower & Sunnyside up to campus and home via West Campus Rd and Michigan.

Hamstrings a little tender; nothing pulled, but got to take it easy.

Sunday Sep 12, 2010 #

9 AM

biking (road bike) 1:31:17 [2] 21.7 mi (14.3 mph)
shoes: Shimano (bike)

Rode to 6th & South Trafficway bike path, then on path to Southwind Theaters to check over the Coopers Cause route next week (possible photo hot spots). Then took 35th to Louisiana, through Haskell campus to check out art sale and pow wow, then took Burroughs Creek bike path to South Park to check out crafts sale before Constant Park and home. Wind from SW, Temp: 70F

Wanted a rest day from running. Next Sat, may take my long run from Southwind Theaters head to Haskell and retrace route to South Park and back, then catch Coopers Cause Run.

Saturday Sep 11, 2010 #

8 AM

running/walking warm up/down 20:00 [1]
slept:7.0 shoes: Asics Cumulus II

dynamic stretching and easy jogging

running/walking race 46:23 [5] 6.2 mi (7:29 / mi)
shoes: Asics Cumulus II

Helen Gold 10K (Overland Park, KS). First time running this 10K course which included a 20m muddy stretch on the Tomahawk Trail bike path. 4th - M60.

Wednesday Sep 8, 2010 #

6 PM

biking (road bike) 44:30 [3] 12.0 mi (16.2 mph)
slept:7.75 shoes: Shimano (bike)

Ride to Lakeview+ - good cadence, tried to go easy but probably at tempo. 2 other rides were about quarter mile from turn around while I was already heading back. I didn't want to get caught, at least not creepin' along, so rode harder than I should. Still nice 45 minutes.

Tuesday Sep 7, 2010 #

6 AM

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

7 pullups at MSB
Dog Days calisthenics, led by Kenny Baldwin - emphasis stomach and lower back exercises.

running/walking 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Asics Cumulus II

easy run around campus

Monday Sep 6, 2010 #

7 AM

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

running/walking warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Asics Cumulus II

Easy jog around Leawood City Park and then on bikepath to State Line and back.

running/walking race 21:32 [5] 3.1 mi (6:57 / mi)
shoes: Asics Cumulus II

Best short race in awhile - pretty even pacing and beat two people about my speed. 5th M60-64 in 5K. I measure my splits in miles (like most Americans) even when the course is in kilometers. So, I know now after conversion) that it was sub-7 pace. That's a first in a long time.

Sunday Sep 5, 2010 #

Note
(rest day)

Saturday Sep 4, 2010 #

9 AM

strength/stretching warm up/down 15:00 [1]

dynamic stretching and easy jog

running/walking race 1:39:00 [2] 8.5 mi (11:39 / mi)
shoes: Innov8 Oroc 340

Clinton North Shore 8.5 Trail Run. Low key race put on Greg Burger (West. States finisher!). Routed us through the old discovery trails behind the Corps office (trails were trimmed back), then out to Lands End, and back.
Big day for me - did not trip and fall t all. Pays to concentrate and slow down the pace. Still wore my Inov8 Orocs, but without the Superfeet inserts.
Nick from Trail Hawks recognized the shoes and has his own pair (a non-orienteer but a very fast trail runner). Could have drank more water as I cramped up when taking off my shoes.

Good sorta long workout before Mon's 5K. Effort could have been a "3" - I was wanting to take it easy, but just like to show off going uphills.

Friday Sep 3, 2010 #

Note
(rest day)

Thursday Sep 2, 2010 #

6 AM

strength/stretching 5:00 [0]

dynamic stretching at home, before the run to Robinson.

running/walking 30:00 [1] 2.6 mi (11:32 / mi)
slept:6.5 shoes: Asics Cumulus II

Not much sleep with the window open and crickets chirping. Stayed up late finishing runLawrence website updates (takes too long when reformatting pages). Ran to MSB and did 5 pull/chin ups. Slow run, tired. Too much stress on the body from last Sunday's long run and lack of sleep this week.

strength/stretching (Dog Days) 15:00 [1]
shoes: Asics Cumulus II

Easier today. Red Dog even commented he almost didn't want to come this morning (the rain and lightning woke us up about 4 am and the soothing rain at 5 encouraged you to see longer). A few drills kept short for those who still stood out in the grass.

running/walking 26:00 [1] 2.6 mi (10:00 / mi)
shoes: Asics Cumulus II

4 more pull/chin ups before running home. Wobbly legs - a good description.

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