Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2013:

activity

time

miles

running/walking

6:09:40

39.64

63.8

strength/stretching

3:25:00

orienteering

1:37:45

5.98

(16:21)

9.62

(10:10)

184

22c

biking

1:06:00

14.75

(13.4/h)

23.74

(21.6/h)

Total

12:18:25

60.37

97.15

184

22c

averages - sleep:7.9

1:50

0:00

» now

Saturday Nov 30, 2013 #

10 AM

orienteering 37:37 [2] ** 2.0 mi (18:48 / mi)
6c shoes: Innov8 Oroc 340

Ran Spike's 6 pt course (with mini-markers) at Rockcrusher. Just wanted to get out in the woods. Being in the woods, outdoors was great. Being at Rockcrusher with the brambles and small twiggy branches was not so nice. Mapreading after such a long layout was, of course, not so sharp.

Course length: 2.4km, but I added 200m as a warmup.

C • brambles and branches 3

Tuesday Nov 26, 2013 #

6 AM

running/walking 18:00 [3] 1.75 mi (10:17 / mi)
shoes: Mizuno Wave Rider 15

Comm. Bldg (11th/Vt) to 7th&Mass, then to Vt St parking garage, up/down once (that's about 1K from the street, garage and back to Vt), back to CB on Vt. Temp:30F, nice.

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

calisthenics and stretching, then timed drills (30/45/60 sec). Some length of gym drills.

Sunday Nov 24, 2013 #

10 AM

running/walking 1:24:21 [2] 8.0 mi (10:33 / mi)
slept:9.0 shoes: Mizuno Wave Rider 15

Temp:18F - sunny, no wind
ran from house to north Lawrence and did the 5K route. Tenderness in the pubic symphysis afterwards. Took Aleve. After Thanksgiving, need to start using elliptical machines and run trails or O' occasionally. 8 miles is the first long run in awhile. Muscle aches for running longer than normal.

Saturday Nov 23, 2013 #

Note

Helped with timing and results for the Sanders Saunter 10+K Trail Race and setup runLawrence finishing line and display clock. Tried on my wind/rain pants for the first time - great - kept me warm - enough.

Thursday Nov 21, 2013 #

6 AM

running/walking 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

From Comm Bldg, up 11th to Miss., to 12th up to Indiana, 9th, Mass., 8th and back to Comm. Bldg. Doing the run that Red Dog told people to do after indoor workout last Tues.

strength/stretching (Dog Days) 22:00 [1]

Wednesday Nov 20, 2013 #

11 AM

running/walking (walking ) 15:00 [1] 10.0 mi (1:30 / mi)

Walked from Union to Robinson to the Wellness Fair for faculty and staff. Checked out the weight room and saw plenty of ellipticals so I can go there on days not doing Dog Days - if I so choose. . . and if I'm smart to overdo the running just yet.

Tuesday Nov 19, 2013 #

6 AM

running/walking hills 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

From Community Building, ran to Vermont St parking garage and ran up and down one time, then back down mass to 13th and then to Comm. Bldg.

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

calisthenics and stretching, then 5 mins on elliptical machine

Sunday Nov 17, 2013 #

11 AM

biking (road bike) 1:06:00 [3] 14.75 mi (13.4 mph)
slept:8.0 shoes: Shimano (bike)

out to Clinton Pkwy & bikepath. Very gusty, had to hang on with both hands most of the time. Strong wind for W. Sunny: 687F. Tailwind back was great. Hit 30 mph after Overland & Queens before tapping the brakes at the roundabout by WalMart. Hey, I'm 65, I will tap the brakes.

Saturday Nov 16, 2013 #

7 AM

strength/stretching 5:00 [1]

running/walking 47:30 [3] 5.0 mi (9:30 / mi)

Ran from Kizer-Cummings, starting with Dog Days group to north Lawrence, got off levee at 4th & Walnut and then I ran the Thanksgiving Day 5K streets, checking the road conditions. Then back on levee meeting Andy Freeman on the bridge and back to 8th & Vermont. Tried to push the pace for one mile - all I got was an 8:58 pace. Pain-free - enough.

Thursday Nov 14, 2013 #

6 AM

running/walking 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

From Community Center to 6th then zigzagged back to 11th to total 2 miles.
Temp: 38F. Slept much better the night before.

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

In the gym.

Wednesday Nov 13, 2013 #

Note
(rest day)

Sleepless night before. Stayed up late to watch KU-Duke game. Worth watching, but could not sleep.

Tuesday Nov 12, 2013 #

6 AM

running/walking 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Mizuno Wave Rider 15

Got to Community Bldg late, so just ran 1 mile. Temp: 18F - properly dressed.

strength/stretching (Dog Days) 29:00 [1]

First indoor Dog Days workout in Community Building. Lots of calisthenics and stretching. Then drills across gym floor including running a lap stopping jump up at each basketball goal. Got about 4 inches of the net. A long way from the rim anymore. Achy toes that evening.

Sunday Nov 10, 2013 #

9 AM

running/walking warm up/down 5:00 [3]

running/walking race 24:49 [4] 2.99 mi (8:18 / mi)
shoes: Mizuno Wave Rider 15

KU's Veterans Day Run. Advertised as a 5K but my GSP measured 2.99. From the KU Memorial Stadium (emphasis "memorial" today), out to Mississippi, then up Don Fambrough St (aka 11th), W Campus, Memorial Drive, Jayhawk Blvd, then back to Mississippi up and around the Spencer Art Museum (and by the Memorial Union) to the parking lot and the service road by the practice fields back to the start. Going up the 11th St hill was the hardest hill climb I've done in a long time not having done any hill work nor a lot of running for awhile. Thought like a cyclist, gear down and short quick steps. Sunny, temp 45F, ran in shorts and a long-sleeve.

4th M60-69 - missed the nice medal by 20 sec.

Saturday Nov 9, 2013 #

strength/stretching 50:00 [1]
(rest day)

raked leaves and stuffed leaf bags tight. No sore shoulders in the evening.

No desire to bike in the afternoon - watched football games in the afternoon. Impressed with West Virginia but somehow wanted to pull for Texas. KU defense looked good again.

Thursday Nov 7, 2013 #

6 AM

running/walking 13:00 [1] 1.6 mi (8:07 / mi)
shoes: Mizuno Wave Rider 15

easy run from South Park to 6th and back.

strength/stretching (Dog Days) 13:00 [1]

Wednesday Nov 6, 2013 #

6 AM

strength/stretching (pt) 13:00 [1]

at home, PT, not much else

Tuesday Nov 5, 2013 #

6 AM

strength/stretching (PT) 10:00 [1]

short on time and needing sleep, so hardly any work out this week.

Sunday Nov 3, 2013 #

9 AM

running/walking (walking/running) 40:00 [1] 1.5 mi (26:40 / mi)
shoes: Mizuno Wave Rider 15

Photographed Cliff Hanger 8K in KC - new course.

Good running pace on way back about 600m.

Saturday Nov 2, 2013 #

9 AM

running/walking (walking/running) 45:00 [1] 1.5 mi (30:00 / mi)

Photographed both the Parks & Rec Turkey Trot (9am) and the NIRCA Gulf States Regional XC - both at Haskell. Stop and go.

11 AM

running/walking 5:00 [1] 0.3 mi (16:40 / mi)

warmup jog and some dynamic stretching

12 PM

orienteering 1:00:08 [3] *** 6.4 km (9:24 / km) +184m 8:13 / km
16c slept:8.0 shoes: Innov8 Oroc 340

Orienteering - Wyandotte Co Lake Park, green course. 5.4K course, 150m.
1st. First race in awhile., the running was pain-free. Going uphill was tough; not bad for not being in top shape. But very pleased. And it was orienteering! Sunny, temp: 50sF.

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