Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2011:

activity

time

miles

running/walking

11:12:44

77.99

125.51

strength/stretching

4:07:00

3.0

4.83

biking

1:50:27

27.8

(15.1/h)

44.74

(24.3/h)

orienteering

20:06

1.8

(11:09)

2.9

(6:56)

14c

Total

17:30:17

110.59

177.98

14c

averages - sleep:7.4

1:33

0:00

» now

Thursday Sep 29, 2011 #

6 AM

strength/stretching (dynamic stretching) 4:00 [1]

400

running/walking 19:00 [2] 1.5 mi (12:40 / mi)
shoes: Mizuno Cabrakan

stadium to Pinckney School and back, then around outside of stadium; 7 pullups at Pinckney. 3x acceleration guides.

strength/stretching (Dog Days) 17:00 [1]

Dog Days calis & stretching

strength/stretching 19:00 [2] 2.0 mi (9:30 / mi)

stadium to 9th, Mass, 6th, Vermont, 9th, back to car.
Walk 100m every 1/2 mile.

Wednesday Sep 28, 2011 #

Note
slept:8.0 (rest day)

slept til 6 am

Tuesday Sep 27, 2011 #

6 AM

running/walking 19:00 [3]
slept:7.0 shoes: Brooks Ghost3-2010

Alarm went off at 4:50, reset alarm, but got up at 5:10 anyway - close to not going out. Parked at KU stadium lot, then 3 min walk through Marvin Grove, up to campanile, then took Memorial Drive and Miss. back, doing 3 cadence drills (30 sec with 22 dbl paces, then 22, then 24).

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

Red Dog led a full set of stretching and calisthenics. Gave us the route to run, but I called it quits in less than 300m, just too tired and worn out. Drove home.

Monday Sep 26, 2011 #

6 AM

strength/stretching 4:00 [1]

dynamic stretching

running/walking 44:46 [3] 4.78 mi (9:22 / mi)
slept:6.75 shoes: Mizuno Cabrakan

house up Lawrence Ave, Trail, to 6th & Monterey, home via Fall Creek and Peterson. 4:20 intervals w/100m walks. Wasn't dragging when I woke up, but thought I could handle a run this morning; glad I did go out. Didn't feel like going to 10th & Mass again and really wanted a another route. Tried to use the Garmin to measure the distance, but it died 3 times. Time to get a new one or go back to MapmyRoute measurements after a run.

Sunday Sep 25, 2011 #

10 AM

biking (road bike) 1:06:11 [3] 15.8 mi (14.3 mph)
slept:8.0 shoes: Shimano (bike)

out to Clinton Overlook and back. 86 rpm average. Tired from yesterday's 9 miles. Mid 50s, so wore 2 layers to start, then put on a light jacket for another 3 miles, then took that off. No gloves, no hat. First brisk feeling running or biking for the fall season.

Saturday Sep 24, 2011 #

8 AM

running/walking warm up/down 30:00 [1] 2.1 mi (14:17 / mi)
shoes: Brooks Ghost 3-tielace

showed up for the Cooper's Cause 5K too early to register, so took a walk 1 mile out on the course fro the Southwind Theaters, then ran back using the timer set to go off every 2:10 with a 1 min walk every 4:20. Then some dynmamic stretching and easy Dog Days stretching.

running/walking 27:00 [3] 3.1 mi (8:43 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

Plan was to do the Cooper's Cause with the timer going off every 2:10, like in the warmup with a 1 min walk every 4:10. The yo-yoing back and forth with the the other runners I'll have to get use to in a race. Felt about right.

12 PM

running/walking 35:20 [3] 4.6 mi (7:41 / mi)
shoes: Brooks Ghost 3-tielace

Took the runLawrence clock to the annual John Bunce Mad Dog 4 mile. Predicted a time of 40 min and wanted to come up at 36 min. Again doing the Galloway workout walking 1 min for every 4:20 or about 1 min walk for every half mile distance. I feel behind on the time and seemed more effort was needed to go 4:20 per half mile or 8:40 per mile. Distances measured with the USATF Route Design page, but accurate for a workout.

Also took the runLawrence finish banner. Should have asked before putting it up, but most people liked it.

Nice"rest day" from shooting photos of runs.

Thursday Sep 22, 2011 #

6 AM

running/walking 27:00 [3] 2.6 mi (10:23 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

better sleep last night and a little more refreshed this morning.

Ran to Pinckney (5 pullups) then to stadium and around it before checking in for Dog Days.

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

5 min before running, then 20 min - Dog Days with timed drills this morning. More energy today than Tues.

running/walking 21:00 [3] 2.0 mi (10:30 / mi)
shoes: Brooks Ghost 3-tielace

Stadium, Illinois, 7th to HighPointe Apts, and home - ran all but 100m at a good clip - maybe HM pace.

Wednesday Sep 21, 2011 #

5 PM

biking (road bike) 44:16 [3] 12.0 mi (16.3 mph)
slept:8.0 shoes: Shimano (bike)

Woke up at 4:45 am then reset alarm to get up at 6. Didn't feel like going out this morning - just tired. Tired most of the day.
After work biked to Lakeview+. 2 dogs at the corner not of Lakeview came out to harass me, one growling. Hadn't had a dog incident in years on this road. A hint of a sprinkle, but no real rain. Nice overall rpm - 90.4 - about highest in awhile. I do like my new bike.

Sad news - heard that Lou Betros passed away last night.

Tuesday Sep 20, 2011 #

6 AM

running/walking 25:00 [2] 2.3 mi (10:52 / mi)
shoes: Brooks Ghost3-2010

11th & Iliinois to Pinckney, 5 pull-ups, then ran to 6th & Vermont, then back in 9th to Illinois then walked around stadium outside before Dog Days.

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

calisthenics & stretching - on the grass using my long sleeve shirt as my floor mat.

running/walking hills 12:00 [3] 1.0 mi (12:00 / mi)
shoes: Brooks Ghost3-2010

11th & Illinois > Mississippi over and down Sunflower, then up 110 steps by Blake, and back. Easy pace at first then up to at tempo.

Sunday Sep 18, 2011 #

11 AM

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

from Comp Center to LHS track, 2 laps, then back including high kicks, high knees, cocky walks.

orienteering 20:06 [4] ** 2.9 km (6:56 / km)
14c shoes: Mizuno Cabrakan

NOD sprint O on the lower KU campus. Pushed the pace throughout. First time using reading glasses. Managed OK for an urban sprint O. Then took photos of the other runners after 12 noon.

running/walking warm up/down 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Mizuno Cabrakan

Took photos around the course, easy walking and slow jogging.

Saturday Sep 17, 2011 #

8 AM

running/walking 30:00 [1] 0.6 mi (49:59 / mi)

Easy running at Rim Rock Farm to photograph the Dr Bob Run. Reconnoitered from 7:30 am. Left at 8:10 to head to Winchester.

running/walking 20:00 [1] 0.6 mi (33:19 / mi)
shoes: Mizuno Cabrakan

Drove up to Winchester and got there at 8:40. 9 am race start. Took photos.

Thursday Sep 15, 2011 #

6 AM

running/walking 22:00 [2] 2.9 mi (7:35 / mi)
shoes: Brooks Ghost3-2010

From stadium to Pinckney School, 7 pull upsm then ran to 7th & Kentucky and back to stadium for Dog Days workout.

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

calisthenics & stretching, Went on the grass instead of staying on the concrete o asphalt. Nice enough with out a towel.

strength/stretching hills 13:00 [3] 1.0 mi (13:00 / mi)
shoes: Brooks Ghost3-2010

Up & down campanile hill, 2nd one up backwards

Tuesday Sep 13, 2011 #

6 PM

running/walking 24:00 [2] 2.0 mi (12:00 / mi)

from house to stadium for evening Dog Days workout. Sluggish

strength/stretching (Dog Days) 45:00 [1]

Dog Days workout first with Red Dog while 2 photograhers were getting ready for photo shoot on Red Dog and the Red Shoe Run/Calendar for 2012.
After first set of calisthenics and stretching, did it all again while photos were taken. Then asked everyone to run stadium steps on the east side, then specifically asked to run up the stairs where Don & Bev Gardner sat for photos. I left then to run home. That was already 45 min.

running/walking 24:00 [1] 23.0 mi (1:03 / mi)

ran home - very easy - tired.

Friday Sep 9, 2011 #

Note
(rest day)

Thursday Sep 8, 2011 #

6 AM

running/walking 12:00 [2] 1.3 mi (9:14 / mi)
shoes: Brooks Ghost3-2010

11th & Illinois - up Mississippi and over to MS bldg. Many ROTC people using the chin bars so I turned around and ran back. Did cadence drills on the Miss. St downhill to the stadium.

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

calis & stretching

Wednesday Sep 7, 2011 #

6 AM

running/walking 48:38 [3] 5.0 mi (9:44 / mi)
shoes: Brooks Ghost 3-tielace

to 10th & Mass. Garmin didn't beep every 5 min at all, but the Timex watch did. Attempted to run on feel - what felt like a half marathon pace, but walked 1 min for every 4 min run. Goal was to average 9 min per mile. Came out closer to 9:15.

Tuesday Sep 6, 2011 #

6 AM

running/walking 20:00 [2] 1.5 mi (13:20 / mi)
shoes: Brooks Ghost 3-tielace

from stadium (11th & Illinois) ran to Pinckney and back. Did 5 pullups - first set since the eye surgeries - didn't want to push my luck exerting too much pressure on the head and eyes.

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

stretching and calisthenics - did most of the workout including the stuff on the ground (situps, pushups, doglegs, KU track, V-ups, etc.)

running/walking 10:00 [2] 1.0 mi (10:00 / mi)

Easy run chatting with Sean Williams - 9th, Miss, down KU garage and back to stadium.

Monday Sep 5, 2011 #

running/walking 30:00 [1] 2.0 mi (15:00 / mi)

Leawood Labor Day Run - Dee raced; I took photos and used the Indian Creek Trail again to take the shortcut to the 1 & 2 mile points. Cool morning - needed warmups. Removed them during the photo shoot/running.

Sunday Sep 4, 2011 #

7 AM

running/walking warm up/down 25:00 [1] 1.2 mi (20:50 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

7:30 - workout at Free St HS track. dynamic stretching, then walk, jog and acceleration glides.

running/walking intervals 1:05:00 [3] 6.25 mi (10:24 / mi)
shoes: Brooks Ghost 3-tielace

5 x 1 mile pace run (goal of 8:40 per mile, set watch timer to repeat every 2:10 with goal of finishing each 800m in that time. But the last 50m of each 800 needs to be at a walk) with approx 400m walk rest after each mile.
8:15, 8:36, 8:40, 8:26, 8:29. Could have done 6th one, but ran, jogged, sprinted yesterday taking photos and will probably walk, run spring tomorrow at the Leawood Labor Day 5K. Dee's racing that one.
Still want to be cautious after the eye surgeries.

Kinda of fun doing a track workout again, but liked to run on the short trails at Rim Rock yesterday.

Saturday Sep 3, 2011 #

running/walking 30:00 [2] 2.66 mi (11:17 / mi)
shoes: Mizuno Cabrakan

Ran around Rim Rock Farm taking photos at the Bob Timmons Classic (xc races). Struggled with the reading glasses while trying to use the camera. No longer near-sighted but far-sighted, so the ol' take the glasses off to very the LCD screen doesn't work and the reading glasses aren't meant to look that closely. Wonder if Dr Dobbins will have an answer for photographers.

Thursday Sep 1, 2011 #

6 PM

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

AM Dog Days canceled, so went to the warmer (100F but breezy) 6 pm session. Brought a towel and did the calisthenics and stretching in the grass. Chatted with Mike Laskowski (co-worker). Actually got into pushup and sit-up positions and tried most of the exercsies since Dr Dobbins gave me the go ahead.

running/walking 12:00 [2] 1.5 mi (8:00 / mi)
shoes: Brooks Ghost3-2010

Illinois, 18th, W side of Hougland ballpark, front of Allen FH, Sunnyside and back to Illinois.

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