Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Jun 30, 2014:

activity

time

miles

biking

9:27:08

132.1

(14.0/h)

212.6

(22.5/h)

strength/stretching

6:27:00

1.75

2.82

running/walking

5:56:23

48.33

(7:22)

77.78

(4:35)

orienteering

2:15:34

10.1

(13:25)

16.25

(8:20)

38c

Total

24:06:05

192.28

309.44

38c

[1-5]

23:46:05

averages - sleep:7.3

2:19

0:00

» now

Monday Jun 30, 2014 #

6 AM

running/walking warm up/down (walk) 9 [1] 0.5 mi (18 / mi)
shoes: Adizero Tempo 5

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

Dog Days #15

Sunday Jun 29, 2014 #

8 AM

running/walking (walking/running) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Mizuno Wave Rider 15

Took photos at the Double Road Race at Corporate Woods. Dee raced - 10K, 45 min rest, then 5K, a two-stage run.

Got home, had lunch, took a nap, then caught the last Tour of Lawrence criterium downtown.

Saturday Jun 28, 2014 #

8 AM

running/walking warm up/down 15:00 [2] 1.75 mi (8:34 / mi)
slept:7.0 shoes: Patagonia EVERLong

Loose Park O meet today.
Warm up in neighborhood streets.
Plus 5 min dynamic stretching by car before starting.

9 AM

orienteering race (sprint) 22:08 [4] ** 3.3 km (6:42 / km)
13c shoes: Patagonia EVERLong

Loose Park Sprint O - went to wrong control instead of #2 - about the only time I did not check the code. Was reading map well on way to #2, Crossed a distinct reentrant at the one-third point from 1 to 2. Saw that the control will be just the east of the main reentrant in the woods and should be near the Y of the sidewalks. Saw a control and went to it ignoring any orienteering clue - and did not read the code, about the only point I didn't check. Almost the whole run was under control. Only had to hunt for the control at #12.
70F, nice temp, but very humid.
Disappointed with the DQ, but happen I had a little zip in the legs today. The warmup was good and long.
WinSplits

10 AM

orienteering (walking/running) 13:00 [1] 0.46 mi (28:16 / mi)

Went to check on the correct pt #2 which was behind the large tree on the south side (as noted on the control codes, except I have a bad habit of not reading control codes).

orienteering (walking/running) 19:25 [1] 0.9 mi (21:35 / mi)
shoes: Patagonia EVERLong

marker pickup

Friday Jun 27, 2014 #

7 AM

biking (road bike) 1:16:00 [3] 17.5 mi (13.8 mph)
slept:7.33 shoes: Shimano (bike)

To Clinton Pkwy, then took bike path to Arboretum, across West Campus and checked out the trackless Memorial Stadium. Decades of national and Olympic class track removed for the sake of football.
photo

Thursday Jun 26, 2014 #

6 AM

running/walking (walking/running) 17:00 [1] 1.25 mi (13:36 / mi)
slept:6.0 shoes: Mizuno Wave Rider 15

Tired for little sleep, so just walk/jogged from 12th/Kentucky to 8th/Mass and bacl.

strength/stretching (Dog Days) 29:00 [1]
shoes: Mizuno Wave Rider 15

Dog Days #14 - calis and stretching, then drills on the north grass field.

Wednesday Jun 25, 2014 #

6 AM

running/walking 15:00 [2] 1.37 mi (10:57 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

12th/VT to 7th/Mass & back - easy.

strength/stretching 20:00 [0]

Dog Days #13 - stretching & calis; skipped the run., drove home, had a bowl of cereal then out for the bike ride.

7 AM

biking (road bike) 1:03:45 [2] 15.1 mi (14.2 mph)
shoes: Shimano (bike)

Out to Clinton Pkwy & bike path; rode by RC Park on way out and shortest route back.
80 rpm.

Tuesday Jun 24, 2014 #

6 AM

running/walking 18:00 [2] 1.75 mi (10:17 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

South Park - Vermont St & 12th to 11th, NH, 6th, Mass, Vermont and back.

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

Dog Days #12 - more stretching than calisthenics today with 2 new yoga stretches.

running/walking hills 18:00 [3] 1.8 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

then up 12th to Louisiana, down 13th to Tenn, over to 14th to Jayhawk Blvd, down to Ohio and backwards up to Jayhawk Blvd. Then took Mass. back to South Park. Really held back on the enthusiasm going uphill either forward or backwards.

Monday Jun 23, 2014 #

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

Dog Days #11

Sunday Jun 22, 2014 #

8 AM

biking (road bike) 2:19:32 [2] 33.9 mi (14.6 mph)
shoes: Shimano (bike)

Autour Mont Bleu plus checking out the closed intersection of Louisiana and 31st, then back south to Leary Rd and back home via Alvamar Golf Course.
Temp about 70F. Took it easy.

Then mowed lawn.

Saturday Jun 21, 2014 #

8 AM

running/walking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

easy jogging and dynamic stretching at Eudora Comm Center.

running/walking race 25:09 [4] 5.0 km (5:02 / km)
slept:6.5 shoes: Patagonia EVERLong

LMH Summer Splash 5K, decided the night before to run this event since it's certified and to support the hospital's outreach program. Sluggish legs warming up. Knew I did not want to push the pace; still don't like the discomfort of racing hard.
Didn't get home from the Theatre Lawrence play until 11 pm Fri night.

Wednesday Jun 18, 2014 #

6 AM

running/walking warm up/down (walk) 5 [1] 0.3 mi (17 / mi)

strength/stretching 25:00 [1] 0.75 mi (33:20 / mi)
shoes: Mizuno Wave Rider 15

Dog Days #10 - calisthenics and good stretches (Ken Baldwin had us hold the positions longer than usual). Included 3/4 miles of running.

Tuesday Jun 17, 2014 #

6 AM

running/walking 17:00 [2] 1.6 mi (10:37 / mi)
shoes: Mizuno Wave Rider 15

12th & Vermont to Tenn, 6th, Vt, 12th before Dog Days workout.

strength/stretching (Dog Days) 30:00 [1]

Dog Days #9 - stretching and calisthenics and cross field drills.

5 PM

biking (road bike) 1:06:28 [3] 15.4 mi (13.9 mph)
shoes: Shimano (bike)

to Clinton Parkway on South Trafficway bike path; went to Rock Chalk Park both ways to avoid crossing 6th St. Again sluggish at the start and almost turned around after Deerfield School, but kept going.
78 rpm.

Monday Jun 16, 2014 #

6 AM

running/walking (walk/run) 13:00 [1] 1.2 mi (10:50 / mi)
shoes: Mizuno Wave Rider 15

.3 mi walk before Dog Days, then after exercises .9 mi run 1 1/2 times around (Mass, 11th, Vermont, 13th)

strength/stretching (Dog Days) 14:00 [1]

Dog Days - workout #8 (of 22)
Calisthenics

5 PM

biking (mtn bike on roads) 36:32 [3] 7.1 mi (11.7 mph)

to Lakeview (lake) and back. Seat height may be too low - too low for road riding for sure.

Sunday Jun 15, 2014 #

10 AM

biking (road bike) 1:50:40 [2] 26.2 mi (14.2 mph)
slept:9.0

to Clinton SP - west marina and rode around all the campgrounds. 68F, wind from west. Fixed the flat yesterday on the read wheel.
81 rpm

Saturday Jun 14, 2014 #

orienteering (walking/running) 45:00 [1] 4.2 mi (10:43 / mi)
shoes: Mizuno Wave Rider 15

Set out controls for Sprint O at Jewish Community Center in OP.

Friday Jun 13, 2014 #

Note
(rest day)

Thursday Jun 12, 2014 #

Note
(rest day)

Got home late from the Dar Williams concert and decided this would be a good rest day.

Wednesday Jun 11, 2014 #

6 AM

running/walking warm up/down 17:00 [1] 1.6 mi (10:37 / mi)
shoes: Mizuno Wave Rider 15

12th & Vermont to 6th & Mass and back - warm up; not as tired or stuff as I thought I could be after the hard workout yesterday evening.

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

Dog Days #7 - Psoas/groin static stretching, then calisthenics and stretching. Less intense than yesterday.

running/walking 14:00 [3] 1.5 mi (9:20 / mi)
shoes: Mizuno Wave Rider 15

Immediately after short announcements, Red Dog sent us up Mass to 6th and back from South Park. Moved a little better today but still getting passed by a lot of people. Halfway felt loosened up and picked up the pace - a tad. I guess there's some improvement getting back into running shape and the daily Dog Days routine is helping.

Tuesday Jun 10, 2014 #

6 PM

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

5 min walk, 6 min psoas stretch. Red Dog made it a tough workout tonight (rained in the morning so went to the 6 pm workout - Dog Days #6). Lots of reps on calisthenics. Told to do 10 burpees, 1st one with 10 pushups, then 9, etc. Had to quit at 5 pushups. .

running/walking hills 21:00 [3] 2.0 mi (10:30 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

From South Park, up 12th to Mississippi Street Garage. 2 x ramps and 1x set of stairs, then back to park. Tough workout.

Monday Jun 9, 2014 #

6 AM

running/walking (walk/run) 8:00 [1] 0.6 mi (13:20 / mi)
shoes: Brooks Ghost3-2010

Walked Vermont, 13th, Mass, So Park, Vermont to 11th and back to start.

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

Doug Days #5 - more stretching at first (Ken Baldwin led today), then more calisthenics. Need to get more intensive with the core muscles.

Sunday Jun 8, 2014 #

2 PM

strength/stretching 1:00:00 [1]

trimmed bushes for Dee around the house, then mowed our lawn. Break for Gatorade, then out to move Paul Corcoran's yard (he's injured from misstepping while pushing a wheelbarrow).

Need to start a training program to see if there's any improvement on my running times.

Saturday Jun 7, 2014 #

8 AM

strength/stretching warm up/down 10:00 [1] 0.5 mi (20:00 / mi)

Jones stretching drill and some easy jogging in the church and then out on the streets in the light rain.

running/walking race 32:00 [4] 4.1 mi (7:48 / mi)
shoes: Patagonia EVERLong

4 For Others 4 mile at Lawrence Free Methodist Church , then out on bikepath to 27th &* Bluestem. Wanted to break 32:00 and did. Slowing down again. It was hard to race an 8 minute pace. Those sub 6s were sooo long ago. 1st Male Masters

4 PM

strength/stretching 10:00 [1] 0.5 mi (20:00 / mi)

orienteering race 24:01 [4] *** 2.8 km (8:35 / km)
25c shoes: Brooks Ghost3-2010

Sprint O at Antioch Park - tired from morning 4 mile race. Once I got going had enough energy to "race" the course, but of course not fast. Nice change of pace in map reading when Mike Shifman sent us into the wooded trails for a series of 6 very short legs.

orienteering warm up/down (walking/running) 12:00 [2] 0.75 mi (16:00 / mi)
shoes: Brooks Ghost3-2010

control pickup - mostly walking. Then stayed for picnic and PTOC annual meeting and election of officers.

Friday Jun 6, 2014 #

Note
(rest day)

Thursday Jun 5, 2014 #

6 AM

running/walking (walking/running) 14:00 [2] 1.0 mi (14:00 / mi)
shoes: Brooks Ghost3-2010

from South Park, up to Union and back

strength/stretching (Dog Days) 16:00 [1]

DD #4 - calisthenics and stretching

Wednesday Jun 4, 2014 #

6 AM

running/walking (walk) 17:00 [3] 16.9 mi (1:00 / mi)
shoes: Mizuno Wave Rider 15

Walked, no running before Dog Days

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

Dog Days #3 - calisthenics

Tuesday Jun 3, 2014 #

6 AM

running/walking 17:00 [2] 1.5 mi (11:20 / mi)
shoes: Mizuno Wave Rider 15

From 12th & Vermont, run up Kentchy to 6th and back before Dog Days #2.

strength/stretching (Dog Days) 20:00 [1]
slept:8.0

Calisthenics and stretching, a little more to it that the first day. Some cross field drills (high kicks,side shuffles)

Monday Jun 2, 2014 #

6 AM

running/walking 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Mizuno Wave Rider 15

First Dog Days (#1) workout of the summer at South Park. Since I don;t have time to do the running part after the calisthenics (need to get to work by 7:30), I do my own run ahead of time. 12th & Vermont to 6th, back on Mass and the park. Easy.

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

Easy calisthenics and stretching for Day 1.

Sunday Jun 1, 2014 #

8 AM

biking (road bike) 1:14:11 [2] 16.9 mi (13.7 mph)
shoes: Shimano (bike)

Felt very tired with a mild headache before I started (stayed late reading until mid-night - Epstein's "Sports Gene"). Once on the bike felt better. Overcast, with wind fro the south. Overcast and appeared threatening to rain, but never came. So, made it to the Clinton Lake Overlook Park, back with a stop over at Rock Chalk Park to test ride a short sectio of the running trial. This part was paved in concrete - a short stretch. Hopefully the rest will still be reconstituted asphalt. Made a waffle for brunch, then took an hour [nap.

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