Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	biking	10	14:21:12	222.84	(15.5/h)	358.63	(25.0/h)	836
	strength/stretching	17	7:14:00
	running/walking	9	3:08:21	10.5		16.9
	orienteering	1	1:20:00	2.25	(35:33)	3.62	(22:06)
	Total	28	26:03:33	235.59		379.15		836
averages - sleep:7

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Monday Sep 30, 2013 #

6 AM

strength/stretching (PT) 25:00 [1]

Sunday Sep 29, 2013 #

11 AM

biking (road bike) 1:41:24 [3] 26.2 mi (15.5 mph)
slept:7.0 shoes: Shimano (bike)

Autour Mont Bleu - Co Rd 1900 was recently re-asphalted - very smooth. Wind from S. Earlier in the morning helped with the Trail Hawks with the finish crew at the Shoreline Shuffle (rescheduled from May 4). Delivered and set up the runLawrence equipment.

Saturday Sep 28, 2013 #

Note

Helped with John Bunce Run (Mad Dog's 30th anniversary). Out-of-town alums back: Mohamed El Hodiri, Tony Redwood, Harold Yarger

Friday Sep 27, 2013 #

6 AM

strength/stretching (PT) 24:00 [1]

PT exercises at home

Thursday Sep 26, 2013 #

6 AM

running/walking (walking/running) 20:00 [1]
slept:7.0 (injured) shoes: Brooks Ghost 3-tielace

12th & Vermont to La Prima Tazza, & back to 13th and South Park for start of Dog Days. 2/3rds running, 1/3 walking - but walking to alleviate annoying groin pain (right side).

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

steady almost non-stop calisthenics

Wednesday Sep 25, 2013 #

6 AM

strength/stretching (PT) 30:00 [1]

most of the PT drills except for the one-leg stands

5 PM

biking (road bike) 1:03:00 [3] 15.8 mi (15.0 mph)
shoes: Shimano (bike)

82 rpm
rode to Clinton SP, trail head to see Dan Kuhlman & the middle school XC workout. They were handing out the program shirts. Felt good, more out of the saddle climbs and wanting to push the effort than just easy spin.

Tuesday Sep 24, 2013 #

6 AM

running/walking (walking/running) 18:00 [2] 1.25 mi (14:24 / mi)
shoes: Brooks Ghost 3-tielace

12th/Vt to 7th/Mass and back to South Park.

strength/stretching (Dog Days) 21:00 [1]

Monday Sep 23, 2013 #

5 PM

biking (road bike) 1:00:00 [1] 14.2 mi (14.2 mph)
slept:7.0 shoes: Shimano (bike)

Easy maintenance ride to loosen up. To Clinton Pkwy T & back. Windy from SE, Temp 78F, sunny.

Sunday Sep 22, 2013 #

Note

Put out control markers for Daisy Hill meet, 90% by car.

Saturday Sep 21, 2013 #

8 AM

biking (road bike) 3:30:00 [3] 60.0 mi (17.1 mph) +836m
slept:7.0 shoes: Shimano (bike)

Buffalo Bill Metric Century (Leavenworth Bike Club). Temp at start about 55F. Wore Jersey, trash bag and a dri-fit long sleeve over than; and shorts, greased the knees for extra wind protection. Sunny, no wind.
Great to get into a pace line for most of the first 30 miles. There were sag stops every 10 miles and I stopped at all of them. Riding with the pace lines was risky in I was putting more effort to keep up. Last 30, rode alone but still pushed enough. Hard not to respond as another old passes my.
No cramps - so qualifies as a successful ride - didn't overdo it and will be able to help with the O' meet tomorrow.

Friday Sep 20, 2013 #

5 PM

biking (road bike) 29:00 [1] 7.3 mi (15.1 mph)
slept:7.0 shoes: Shimano (bike)

Had to get out to ride having not done anything this week and I have a metric century tomorrow. Still groggy and had the blah feeling.

Dinner then to the Lied for the School of Music Collage Concert to unwind.

Thursday Sep 19, 2013 #

6 AM

running/walking (walking/running) 12:00 [1] 0.8 mi (15:00 / mi)
(injured) shoes: Brooks Ghost 3-tielace

Ran mostly (more than walked) from South Park to GGRS, Pubis Symph. was OK, but pain along a ring around the top of the right leg just where the tailbone meets the leg - enough to want to stop running. Am I doomed to only ride a bike?

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

South Park calis in the dark...

Wednesday Sep 18, 2013 #

5 PM

strength/stretching (PT) 30:00 [1]

Tuesday Sep 17, 2013 #

6 AM

strength/stretching (PT) 30:00 [3]

Was raining outside and was tired, so did PT at home.

Sunday Sep 15, 2013 #

11 AM

strength/stretching (PT) 30:00 [3]

After I got home from the Plaza 10K, did the PT. No bike ride, too tired.

Saturday Sep 14, 2013 #

8 AM

running/walking (walking/running) 1:00:00 [1] 2.0 mi (30:00 / mi)
shoes: Mizuno Cabrakan

took photos at Dr Bob Run at Rim Rock Farm. Stop and go - relaxed.

Friday Sep 13, 2013 #

6 AM

biking (road bike) 1:00:00 [3] 14.1 mi (14.1 mph)
shoes: Shimano (bike)

to Clinton Pkwy and back. Left house about 5:45 am. Dark, using bike light until return to 6th (by St Margaret's Episcopal). Off the saddle longer on uphills.

strength/stretching (PT) 27:00 [1]

PT exercises throughout the day - after bike ride, at work, and before dinner.

Thursday Sep 12, 2013 #

6 AM

running/walking (walking/running) 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Brooks Ghost 3-tielace

South Park, 12th to 8th and back - mostly running. Did not feel good.

strength/stretching (Dog Days) 18:00 [1]

calis

Wednesday Sep 11, 2013 #

Note
(rest day)

Tuesday Sep 10, 2013 #

6 AM

strength/stretching (PT) 20:00 [1]
slept:7.0

exercises with props (pillow, rope, foam roller, ball).

Tried to get more sleep, but itching was too much and I needed to ice before going to bed (Monday)

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

calisthenics at South Park.

running/walking (walking/running) 10:00 [1]

South Park to 10th and back. Some running, mostly walking - before Dog Days.

Monday Sep 9, 2013 #

5 PM

biking (road bike) 1:05:23 [3] 15.7 mi (14.4 mph)
shoes: Shimano (bike)

to Overlook Park
temp: 96F, gusty wind from SW
77.7 rpm

Sunday Sep 8, 2013 #

7 AM

strength/stretching (PT) 27:00 [1]

after getting up and a cup of coffee, PT - at least all the stuff on the mat and with props, pillows, ropes, balance ball and foam roller. Saved the stretching and other exercises after my run.

orienteering (walking/running) 1:20:00 [1] 2.25 mi (35:33 / mi)
shoes: Mizuno Cabrakan

Checked my control points on campus for the Sept 22 NOD event. Needed to add in fenced off area because of construction. Hint: people coming will get a good workout.

Saturday Sep 7, 2013 #

7 AM

biking (road bike) 2:36:00 [3] 41.2 mi (15.8 mph)
slept:7.0 shoes: Shimano (bike)

Washington Creek Church (west on 458 to 1029 then south to church and back a long west side of Lone Star Lake). Breeze from the SW, sunny. Off the saddle for a few uphills - getting a little stronger on the bike. Legs still felt dead at the start.

Friday Sep 6, 2013 #

6 AM

strength/stretching (PT) 29:00 [1]

including 3 new exercises

Thursday Sep 5, 2013 #

Note

Drew up courses for the NOD meet on Sept 22; will check control points this weekend. Actually doing some orienteering work...

6 AM

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

at South Park (drove to)

running/walking 17:40 [1] 1.75 mi (10:06 / mi)
shoes: Mizuno Cabrakan

South Park to 19th & Mass, then bacl on Vermont to park. Pelvic area did not feel good.

4 pm consultation with Randy Freivogel. Figured In need to work on the IT band. Bought a foam roller from Gribbles.

Wednesday Sep 4, 2013 #

5 PM

biking (road bike) 58:07 [3] 14.18 mi (14.6 mph)
shoes: Shimano (bike)

to Clinton Pkwy T. Off the saddle a several of the uphills. Almost turned around after 1k, but figured I'd warm up. Nice day to ride. Heavy traffic at 5 pm on a weekday

Tuesday Sep 3, 2013 #

6 PM

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

Went to the 6 pm Dog Days at South Park, very pleasant, 70s, sunny. A lot of people more than the AM sessions.

running/walking 16:41 [1] 1.7 mi (9:49 / mi)
shoes: Brooks Ghost3-2010

Wanted to do a test run since Dr Pro gave me the go ahead and try. Very sluggish and out of shape for running. Biking doesn't keep you running fit.
Ran from South Park (12th) to 19th St along Mass. and back. After 5 block, started to feel better with the running motion, but it was laborous. Pain around the pectineus while running and on the outer right thigh. Not hardly any pain in symphysis pubis.

Monday Sep 2, 2013 #

8 AM

running/walking 22:00 [2] 2.0 mi (11:00 / mi)
slept:7.0 shoes: Mizuno Cabrakan

Photographed the Leawood Labor Day 5K. Decided to do what I always do - take shots near the start, then run the bike path to the 2 mile point.
So,it was a 4 x 800 intervals - easy jogging. Aches on the outside right upper thigh (a hint of the pain from the bike crash on that side 2 months ago) and tightness and aches (gricilis, sartorius area). Able to jog the whole way each time, but really out of shape. Glad I was able to run, but not too optimistic that I'm ready to run and train again.
Pancake breakfast again.

11 AM

biking (road bike) 58:18 [2] 14.16 mi (14.6 mph)
shoes: Shimano (bike)

Almost didn't go out - very tired and almost took a nap, but decided when am I going to get in a ride in the next 18 hours since I also skipped riding yesterday?
Easy ride to Clinton Parkway T, met another rider at the turnaround and had to speed up more so we weren't together. Glad I rode.

Then lunch, then move at 1 pm with Dee (The Butler).

Sunday Sep 1, 2013 #

strength/stretching (PT) 28:00 [1]

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