Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2014:

activity

time

miles

running/walking

6:41:19

33.12

53.29

strength/stretching

2:47:00

orienteering

2:04:06

9.1

(13:38)

14.65

(8:28)

biking

1:32:28

22.29

(14.5/h)

35.87

(23.3/h)

Total

13:04:53

64.51

103.81

averages - sleep:7.8

1:32

0:00

» now

Wednesday Apr 30, 2014 #

1 PM

running/walking (walk) 1:00:00 [3] 2.5 mi (24:00 / mi)

Landed in Spokane; left the hotel and walked to the River Front Park, crossed the river and took the bike path to Gonzanga Univ. Nice way to loosen up after the flight.

Tuesday Apr 29, 2014 #

6 AM

strength/stretching 18:00 [1]

Stayed home to do stretching and light calisthenics

Sunday Apr 27, 2014 #

running/walking (walk/run) 3:00 [1]
(injured)

Photographed Hilltop Hustle, so walked and jogged some up from Hilltop to West Campus and back.

Went to Dog Days for the Sat run, maybe did half a mile (walk/jog) before deciding the hamstring needs more rest. May be tough to do a 12K next weekend. Not really the hamstring - on the left leg, behind the knee on the right back side.

Thursday Apr 24, 2014 #

Note
(rest day)

Been icing that muscle just behind the left knee (back right side). Hope to be healthy enough as I've signed up for a 4 mile race this Sunday.

Tuesday Apr 22, 2014 #

6 AM

strength/stretching (Dog Days) 28:00 [1]

At Allen FH, calisthenics and stretching including 800m (3 laps or walk jog on level 2).

orienteering (walking/running) 30:00 [1] 3.0 mi (10:00 / mi)
(injured) shoes: Mizuno Wave Rider 15

Didn't keep very good track of time, except recorded a 5:54 on Ulrik's Hill. Was able to run up the hill but felt a twinge at the top and walked the rest of Spike's map O' training.

Had to walk with perhaps a strain muscle on the back right side of my left knee. Iced & BioFreezed.

Monday Apr 21, 2014 #

7 AM

running/walking 25:00 [1] 1.75 mi (14:17 / mi)
shoes: Mizuno Wave Rider 15

Met at Founders Rock (Robinson Park = 6th & Mass) to celebrate Patriot's Day in Lawrence, KS. Ran down Massachusetts Street to South Park. Had about 20 people show up for my "connect with the Boston Marathon" informal group run. Then off to work.

Sunday Apr 20, 2014 #

10 AM

biking (road bike) 1:32:28 [3] 22.29 mi (14.5 mph)
shoes: Shimano (bike)

Rode to CLinton Lake dam, down hill on south side and back via the Eagle Bend Rd. Then rode through Rock Chalk Park to get home.

80.6 rpm - first road ride this spring.

Saturday Apr 19, 2014 #

7 AM

running/walking 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

Sat. Dog Days run from 9th & vermont to Mississippi St Garage (1X up/down ramps) and back.

Thursday Apr 17, 2014 #

6 AM

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

All female-led group leaders at Dog Days - calis and stretching

6 PM

running/walking hills 28:37 [3] 3.66 mi (7:49 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

1.1 mile warm up
2x Ulrik's Hill (approx 1K) in 5:47 and 5:13.
Jog over to Nichols Hall for O' workout, then jog back to car.

orienteering 25:00 [3] 1.16 mi (21:33 / mi)
shoes: Mizuno Wave Rider 15

Spike's time estimate drill. Looked at map for a start point and 1 control with 2 route choices. Asked to estimate the difference in times of 2 routes. Run one way, then the other - all timed and compared to self & with others.

Wednesday Apr 16, 2014 #

6 AM

running/walking 36:17 [3] 4.0 mi (9:04 / mi)
shoes: Patagonia EVERLong

House to 6th & Vermont. Pushed it - tempo run. Mile 1 in about 10 min. Concentrated last mile and half on pushing hard and getting use to discomfort again.

Tuesday Apr 15, 2014 #

6 AM

strength/stretching 17:00 [1]

stretching at home

Monday Apr 14, 2014 #

6 AM

running/walking 30:55 [3] 3.0 mi (10:18 / mi)
slept:8.0

From house to 6th & Schwarz. Easy, then picking up speed maintaining tempo on downhill on Lawrence Ave to the end.

Saturday Apr 12, 2014 #

10 AM

running/walking warm up/down 22:11 [1] 1.3 mi (17:04 / mi)
shoes: Innov8 Oroc 340

Dynamic stretching, easy jog, then waited 1o min, got maps, then 10 more min before start. Warm: sunny, 70s.

11 AM

orienteering race 47:40 [4] 3.2 mi (14:54 / mi)
shoes: Innov8 Oroc 340

Kill Creek - Score O. Eric Shumaker did a pre-run so the standard to beat was about 45 min. Clean enough run until I was looking for pt 19. Coming from pt 20 I took the edge along the field but didn't for sure where I cut into the woods. Basically overshot. What should have been about 3 min took 7.
Nice hard effort today.

Thursday Apr 10, 2014 #

6 AM

strength/stretching (Dog Days) 20:00 [1]
slept:7.75

timed calistehnics and stertching at Allen FH

Wednesday Apr 9, 2014 #

6 AM

running/walking hills 38:35 [3] 3.8 mi (10:09 / mi)
shoes: Patagonia EVERLong

Deerfield Hills - missed a turn so a new route - went up Wagon Wheel instead of down. Tried to progressively increase the pace throughout.

Tuesday Apr 8, 2014 #

6 AM

strength/stretching 17:00 [1]

stayed home to do stretching and some calisthenics to left for work at 6:30 am.

Didn't get off work into 5:45, so missed Ulrik's Hill again.

Saturday Apr 5, 2014 #

9 AM

running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
slept:7.5 shoes: Patagonia EVERLong

8:40 am - easy jog from Clinton Lake Softball Sports Complex to YSI restrooms and back. Then Jones dynamic stretching before the race.

running/walking race 23:52 [5] 5.0 km (4:46 / km)
shoes: Patagonia EVERLong

Dam Run 5K, first hard road race for 2014. Not used to the pain threshold running at speed, breathing hard. Got more used to it in the 2nd mile.
1st M65 (only two of us). Finished just behind Ken Johnson (age 64).

Mile splits: 7:21, 7:51, 7:42, and finish

Thursday Apr 3, 2014 #

6 AM

strength/stretching 24:00 [1]

PT stretching exercises that Randy Freivogel recommended. Should do some of them again after feeling the strain in the muscles connected to pubis symphosis area.

Wednesday Apr 2, 2014 #

6 PM

running/walking hills 1:07:52 [2] 6.0 mi (11:19 / mi)
shoes: Patagonia EVERLong

from home ran to West Campus. Then ran Spike's corridor map starting at the 40 yd line on the band practice field (by the KANU Tower), ending up at the Lied Center parking lot.
Then ran home.
Sloppy again with my Garmin as I accidentally stopped it after the O'map run until I discover the error at 9th & Schwarz.

Legs were tired at the end. Nearly 8 miles today - alot after layoff.

orienteering 21:26 [2] 2.8 km (7:39 / km)
slept:8.0 shoes: Patagonia EVERLong

West Campus - corridor O exercise around Lied Center area. Identified spots were trees were no longer on the map. Tried new Patagonia running shoes - very light. They are not trail shoes.

C • What did you think... 1

Tuesday Apr 1, 2014 #

6 AM

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

Calisthenics and stretching in the Fieldhouse. Good workout - not easy, but didn't overdo it.

Hard day at work and I skipped the evening workout at Ulrik's Hill (aka West Campus).

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