Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles	km	+m
	running/walking	13	8:12:44	53.15	85.53
	strength/stretching	11	2:20:00	1.0	1.61
	Total	13	10:32:44	54.15	87.14
averages - sleep:7.3

1:47

0:00

» now

Tuesday Nov 30, 2010 #

6 AM

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

5:30 - from Allen FH parking garage, ran to Mil Sci Bldg (7 chin/pull ups), then up by Chancellors House and down to 17th to Mass, then 16th, Vermont and back to fieldhouse. Temp: 28F - fingers got cold under the gloves for the first time this season.

strength/stretching (Dog Days) 20:00 [1]
slept:7.0 shoes: Brooks Ghost3-2010

First winter Dog Days session led by Red Dog himself - emphasis on stretching exercises.

running/walking 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

3 laps on level 2, then 3 laps on level 3 w/2 stairs (level 1 to 4). Women's basketball team was working out this morning. Game tomorrow against Maine.

Saturday Nov 27, 2010 #

Note

Put up house Christmas lights on roof in the morning.

5 PM

strength/stretching warm up/down 7:00 [1]
shoes: Brooks Ghost3-2010

dynamic stretching

running/walking warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

running/walking race 22:01 [5] 3.1 mi (7:06 / mi)
shoes: Brooks Ghost3-2010

5 pm start.
Rescue Run 5K, Topeka, KS, 5K State Champs. Was warm enough (mid 40s) to run in just singlet and shorts, no gloves, no hat. First mile split in 6:55 trying to maintain a comfortable pace. 6:55 meant I was going to hurt the rest of the way. Motivation spiked when a female runner wanted a group of 3 of us to clear the way for her to come through though the street was really wide. She got miffed because we didn't open up the gap fast enough for her. We managed to stay with her to the end. A nice two lap course. Pleased with effort, time and award (3rd, but got beat by the friendly guy from Wamego by only 7 secs.).

Friday Nov 26, 2010 #

9 AM

strength/stretching 6:00 [1]
slept:8.0

dynamic stretching

running/walking 46:00 [2] 5.0 mi (9:12 / mi)
shoes: Brooks Ghost3-2010

didn't leave house until 9:30. Tried wearing the runLawrence headband (temp: 34F & sunny & windy) instead of the hood. Worked OK, but hair was floppy. Went to downtown to see if the safety vests could be returned (no)., then back home via 7th & Wisconsin (my one hill).

Thursday Nov 25, 2010 #

Note
slept:5.0

worked the runLawrence Thanksgiving Day 5K, - finished late registration signups, set out barricades, etc. Some short sprints taking photos and miving cones and barricades.

Tuesday Nov 23, 2010 #

6 AM

running/walking 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Parked at LHS, then ran to ROTC bldg (7 pull/chin ups), then over to 19th & Louisiana and back to LHS.

strength/stretching 10:00 [1]

Dog Days workout on grass including the 1 to 10 drill (run 20 yd, 1 push, back, 2 pushups then . . 10). T-shirt giveaway.

running/walking 10 [2] 1.0 mi (10 / mi)
shoes: Brooks Ghost3-2010

4 laps around track

Saturday Nov 20, 2010 #

9 AM

running/walking warm up/down 10:00 [1]
slept:8.0 shoes: Innov8 Oroc 340

easy jogging and not much stretching for warmup

running/walking race 1:04:55 [4] ** 6.7 mi (9:41 / mi)
shoes: Innov8 Oroc 340

Sanders Saunter "hard" 10K trail run, put on by the Lawrence Trail Hawks.
Had to be careful with hamstring still a little tender. Managed to run an even pace. Mike Eglinski gave me maps of the trail and it was a good workout for some remedial map reading. Yes remedial, as I didn't turn to the new map and tried to fit what I thought I saw and nothing made sense on the map. Good mental workout as the 3rd map was a much larger scale. Nice sunny day, temp about 55F. Keith Dowell was there and plans to come to the Ks Champs.

Thursday Nov 18, 2010 #

Note
(rest day)

late night, so wanted more sleep, so skipped Dog Days workout

Tuesday Nov 16, 2010 #

6 AM

running/walking 10:00 [3] 1.0 mi (10:00 / mi)
slept:7.5 shoes: Asics Cumulus II

7 pull/chin ups at ROTC bldg, then easy jog up to Union and back to Robinson fields.

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

Calisthenics and stretching w/ Red Dog in the dark and on slightly wet grass.

running/walking hills 26:00 [2] 2.5 mi (10:24 / mi)
shoes: Asics Cumulus II

From Robinson to Sunnyside, over hill to Mississippi and into parking garage (up and down), then over to stadium and up/down campanile hill, then back to Mississippi, up to campus and back to Sunnyside and to car parked on N side of Robinson.

Temp: 40F

Sunday Nov 14, 2010 #

9 AM

strength/stretching 5:00 [1]
slept:8.5

dynamic stretching

running/walking 1:42:42 [2] 10.88 mi (9:26 / mi)
shoes: Brooks Ghost3-2010

Run to north Lawrence and did the exact 5K course (about 28:40 for the 5K), then went under the bridge and ran the levee to the turnpike bridge. Turned around there when it got muddy, but that was already too far for the day. Then back home. Twingy right hamstring. Showered and massaged legs.
Sunny, slight breeze, 45F.

Cautious about getting back into marathon training. Possum Trot in 3 weeks. Maybe good to do the short Possum or even the green course.

Saturday Nov 13, 2010 #

running/walking 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Cumulus II

Took photos of KU Veterans Day 5K. Ran from Burge Union up to campanile and back.

Thursday Nov 11, 2010 #

7 AM

running/walking 13:00 [2] 1.25 mi (10:24 / mi)
shoes: Brooks Ghost3-2010

AM - 7 pull/chin ups. Left shoulder still achy from yesterday's flu shot. Up to Oread Inn and back via Sunnyside to Robinson field.

strength/stretching 12:00 [1]
shoes: Brooks Ghost3-2010

Stretching & calisthenics. Red Dog and Bev back.

running/walking 12:00 [2] 1.25 mi (9:36 / mi)
shoes: Brooks Ghost3-2010

Jog to LHS track, 1 lap, then more exercises then running drills on football field, then jog back to car.

strength/stretching (Dog Days) 5:00 [1]

Tuesday Nov 9, 2010 #

6 AM

running/walking 15:00 [1] 1.5 mi (10:00 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

Parked at Summefield, then 8 chin/pull ups, then up Wescoe Dr to campus and turn around at Oread Inn, down Sunflower & Sunnyside to Naismith and finally Computer Center fields.

strength/stretching (Dog Days) 15:00 [1]
shoes: Brooks Ghost3-2010

calisthenics and stretching

running/walking hills 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

From Comp Center, up to Jayhawk Bookstore and down, then up 15th to Engel and down, over to Irving Hill Rd up to Engel and down and straight to car at Summerfield. Easy effort at first then worked on lifting foot to butt and higher knee lift. Picked up speed on the downhill on Irving Hill staying on the grass and going at tempo. Still have twinges of a tender right hamstring.

Sunday Nov 7, 2010 #

9 AM

strength/stretching warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Brooks Ghost3-2010

dynamic stretching, then easy jog on from Elmwood School to Gladstone and to start of race. Time change Sunday - got that extra hour and a 9 am start - so much sunshine.

running/walking race 35:56 [5] 4.97 mi (7:14 / mi)
slept:7.5 shoes: Brooks Ghost3-2010

Cliff Hanger 8K - had taken it easy the last 2 weeks, so first test to run at speed. Reasonably successful. About 20 sec slower than last year, but I felt fast last year. Slight twinge in right hamstring about 800m to go but finished at good speed. Perfect running weather. Sunny about 55-60F. Out and back course was mostly shaded.
4th M60-64 though Jeff Behrens thinks the winner is bogus - someone who may have taken the earlier 5K turnaround. Anyway, please I didn't hurt myself. Now, rest up for the Possum Trot.

Thursday Nov 4, 2010 #

6 AM

running/walking 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Drove to campus, 6 pull-chin ups, then easy run on campus.

strength/stretching (Dog Days) 10:00 [1]
shoes: Brooks Ghost3-2010

calisthenics & stretching - 15-10-5 reps. Kenny Baldwin made is work.

running/walking 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Easy run - Sunnyside, Naismith, 18th, Illinois and back.

Tuesday Nov 2, 2010 #

7 AM

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

Dynamic stretching at home, drove to campus, 6 chin/pull ups, easy 2 min jog to Robinson fields, then 8 min Dog Days workout.

running/walking 20:00 [2] 2.5 mi (8:00 / mi)
slept:7.0 shoes: Vasque Blur

up Sunnyside, Sunflower, Jayhawk Blvd, W Campus Rd, Mem Dr, Miss., west on Jayhawk, down Naismith and back to start.

« Earlier | Later »