Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2014:

activity

time

miles

biking

13:22:30

185.42

(13.9/h)

298.4

(22.3/h)

running/walking

6:45:15

32.16

51.76

strength/stretching

6:34:00

orienteering

2:25:52

8.23

(17:43)

13.24

(11:01)

Total

29:07:37

225.81

363.4

[1-5]

28:55:37

averages - sleep:7.3

3:08

0:00

» now

Tuesday Sep 30, 2014 #

6 AM

running/walking warm up/down 7 [1] 0.6 mi (12 / mi)
shoes: Mizuno Wave Rider 15

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

stretching (leg swings, 20 leg kicks, hi knees, cocky-walk, hip flexes) then Dog Days calisthenics

running/walking hills 17:00 [3] 1.8 mi (9:27 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

South Park, 12th to stadium, up steps to JRP, W. Campus Rd, 11th, mass and back to park. Hard breathing on the uphills.

strength/stretching (Rob Jones drills) 7:00 [1]

bridges w.ball for hamstrings, 10x bridges w/ band for glutes, fig4s

Monday Sep 29, 2014 #

9 AM

biking (road bike) 1:12:35 [1] 14.16 mi (11.7 mph)
shoes: Shimano (bike)

w/ Grover & Dee, Lakeview+ then up farmer's turnpike to N800 and back through Martin Park, then home.

76.9 rpm

Sunday Sep 28, 2014 #

10 AM

biking (mtn bike - trails) 1:14:52 [3] 14.38 mi (11.5 mph)
slept:8.5

10:30 am - rode from home to river trails but turned around before getting to the ox bow "lake". Needed to get back for lunch and on to Parkville to celebrate Jerry Morrison's 91st birthday. Breathing hard (at tempo) while on the river trails - always fun to weave and pick the best line. No falls or hitting trees today.

Saturday Sep 27, 2014 #

Note
(rest day)

7:30 am - photographed Senior Games 10K in Topeka. Dee ran.

12 p - 9 p - reunion with Templin college buddies, luch at Applebees, then ball game, then back to Applebees for dinner. With Bill Donaldson, Mark Ziser, John Shaffer, & Gary Turner.

Thursday Sep 25, 2014 #

6 AM

running/walking 20:00 [2] 1.9 mi (10:32 / mi)
shoes: Mizuno Wave Rider 15

12th/Vermont to 6th/New Hampshire and back with extra block thrown in. Ran without any walk breaks. Overdressed with 2 layers. Temp: 65F. Legs were fine.

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

leg swings, then calisthenics. 11 and 25 reps for most exercises. Not a light workout, but manageable.

running/walking 16:22 [3] 1.8 mi (9:06 / mi)
shoes: Mizuno Wave Rider 15

from South Park: equivalent to 12th/Vt to 6th/NH. Plus set of stairs by library garage. Tried to keep up with a few other runners. Ran, no walking.

Used roller on calves at home.

2 PM

orienteering (walk) 1:33:00 [1] 4.1 mi (22:41 / mi)
shoes: Adizero Tempo 5

Checked control points for Dee's urban O' map. Tried to find the most efficvient route with the list of points listed by north/south streets; not the most efficient system. Map and clues should be ready next week. Will use a Google map of Lawrence with all the street names. Dee is on the wellness committee and suggested the map walk. Garmin route

Wednesday Sep 24, 2014 #

11 AM

strength/stretching (Rob Jones drills) 4:00 [1]

glute bridges, fig4

2 PM

biking (road bike) 45:00 [2] 12.0 mi (16.0 mph)
slept:7.75 shoes: Shimano (bike)

Light rain in the morning.
to Lakeview+ - emphasized spinning.
87.8 rpm

6 PM

Note

Mtn Bike O presentation at Sunflower Bikes by Magnus Wallenborg and Greg Lennon; then a group dinner of 11 afterwards at Ingredient.

Tuesday Sep 23, 2014 #

6 AM

running/walking warm up/down 14:00 [1] 1.1 mi (12:44 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

12/Vt to 8th/Mass and back - mostly running with only 3 half-blocks of walking.

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

usual calis and stretching

running/walking 18:37 [2] 2.0 mi (9:18 / mi)
shoes: Mizuno Wave Rider 15

South Park (12th//Mass) to 10th/Arkansas and back. Pushed going up the hill. Walked once and slog jogged 2 more times, but ran most of the way.

Monday Sep 22, 2014 #

strength/stretching (Rob Jones drills) 7:00 [1]

Sunday Sep 21, 2014 #

12 PM

biking (road bike) 2:38:10 [2] 34.16 mi (13.0 mph)
slept:7.0 shoes: Shimano (bike)

Stayed up late til 11 pm last night working on photos from the Dr. Bob Run. Continued to finish up the slideshow until about 11 am.
It was about 59F this morning so waited until it got warmer to ride.
Out thru West Campus, Lawrence Ave, crossed K10 to Lone Star Rd (Co 458) to Clinton dam, lower road. Then to Clinton SP to far west boat ramp and went thru all the side roads on top; skipped the marina as I was feeling dizzy. Took Clinton Parkway to Wakarusa and felt so weak and dizzy, I got off, stopped and walked up the last 50m. Felt dizzy a few more times and had to really slow down or ride on the sidewalks in case I really bonked.
Not a pleasant ride. Temp was nice though, windy from the NW.
route

Friday Sep 19, 2014 #

7 AM

strength/stretching (Rob Jones drills) 16:00 [1]
slept:8.0

bridges for glutes and hamstrings

2 PM

biking (road bike) 1:42:17 [3] 26.54 mi (15.6 mph)
shoes: Shimano (bike)

Dr. Jones suggested ride with sprints thrown in every now and then. Kept a little more pressure on uphills and when over 90 rpm most of the time (at least when I looked at the Garmin).
Out to Rock Chalk Park, then south to N1500, turned around to other end of the bike path and back to RC Park. Took Folks, Trail, Monterey to Martin Park, then N on E800 then to Lakeview+, then home. A little more speed, little more effort and not dog-tired.
Tomorrow I run with a map!
Route

Thursday Sep 18, 2014 #

6 AM

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

calis, stretching

running/walking hills (walking/running) 35:00 [2]
slept:7.0 shoes: Mizuno Wave Rider 15

Mostly running. From South Park, W. on 12th over hill and down to stadium, up steps to JRP (NE door) and back to park. Then up Mass. to 6th and back (with side jog to see the new hotel on 9th). Ran about 3 1/2 blocks, walked 1/2 block, repeat. No hamstring muscle tightness. First time I could say this in a long while. Now keep the gradual rate of increase distance,greater run/walk ratio and intensity. Breathed very hard on uphills but not 100% effort.

7 AM

strength/stretching (Rob Jones drills) 10:00 [1]

Back home - did the bridges and stretches for the glutes.

Wednesday Sep 17, 2014 #

5 PM

strength/stretching (Rob Jones drills) 17:00 [1]
(rest day)

Rained early, streets wet and I felt tired this day and didn't go out at all. Took an afternoon nap.

Then did the bridges, hip openers, hamstring bridges and stretching.

Then made chicken korma over spaghetti instead of the usual red tomato sauce spaghetti for dinner.

Tuesday Sep 16, 2014 #

6 AM

strength/stretching (Dog Days) 17:00 [1]
shoes: Mizuno Wave Rider 15

felt a little more energy this morning. Good thing I did not bike yesterday and took a nap instead.

running/walking (Dog Days) 20:00 [2] 1.9 mi (10:32 / mi)
shoes: Mizuno Wave Rider 15

From Sotuh Park (12th & Mass) to 19th & Vermont and back. Ran 3.5 blocks, walked 1/2 block, repeat. Picked up pace today on the run part. That nap yesterday and 7.5 hrs sleep helped a lot. Plus 55F temp didn't hurt.

7 AM

strength/stretching (Rob Jones drills) 10:00 [1]
slept:7.5

bridges & hip openers for gluts,
10x bridges on ball for hamstrings

Monday Sep 15, 2014 #

1 PM

strength/stretching (Rob Jones drills) 20:00 [1]

Since I didn't bike ride today, did all of the Jones bridges and stretching with more reps per set.

Sunday Sep 14, 2014 #

11 AM

running/walking (walking/running) 52:12 [2] 4.38 mi (11:55 / mi)
shoes: Adizero Tempo 5

Shot photos at Plaza 10K in KC early while Dee raced.

Started from South Park - checked out the remains of the MS150 tent setups for the overnighters, then went over to Learnard to run to Haskel to check out the setup for the Indian Art Show and pow wow, then back to South Park via Vermont. Then back to Haskel with Dee to see the art and the last fancy dancers. Emcee really entertained the crowd.

12 PM

strength/stretching (Rob Jones drills) 7:00 [1]

Saturday Sep 13, 2014 #

2 PM

biking (road bike) 50:27 [2] 12.0 mi (14.3 mph)
shoes: Shimano (bike)

To Lakeview+. Felt really tired. 78.3 rpm, couldn't maintain anything over 90 rpm. Helped Dee with the equipment setup for the Perry Pride 5K and shot photos.

4 PM

strength/stretching (Rob Jones drills) 9:00 [1]

Friday Sep 12, 2014 #

8 AM

orienteering (trail run) 52:52 [1] ** 4.13 mi (12:48 / mi)
slept:7.5 shoes: Mizuno Cabrakan

Rock Chalk Park trails - finally did a test run on the new trails. All steep sections were paved with concrete, rest of trail just had a thin layer of coarse gravel, enough to keep my shoes from getting clumped with mud from the rain yesterday. Took a the air photo with the planned trail overlay. Always interesting to see what gets altered. Missed a couple of turns. It was good to do some map reading again clearly showing I lack the quick read to make the right map/terrain connection. Ran more than I walked; only stiffness in the legs a few times - in both legs, both hamstrings. So, am I off the"injured" list and simply getting back in shape?
RCP could be useful for an O' meet - Jan 1st?

route

10 AM

strength/stretching (Rob Jones drills) 10:00 [1]

Thursday Sep 11, 2014 #

6 AM

running/walking (walking/running) 20:00 [1] 1.7 mi (11:46 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

12th/VT to 6th/NH and back to SOuth Park. walk/run with more running today (about 2:1 ratio - run 2 blocks, walk 1).

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

Good 20 min of exercises. Channel 6's Tabetha Mills worked out with the group this morning.

running/walking hills (Dog Days) 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Mizuno Wave Rider 15

from South Park, up to 13th to garage. 2 sets of ramps with about a 4:1 ratio of run/walk. Fit tightness in leg after 10 minutes.

7 AM

strength/stretching (Rob Jones drills) 13:00 [1]
(injured)

bridges for glutes, toe raises, fig4s, 1 set of bridges (10 reps) with ball w/both legs to work on hamstrings. Gently getting back to that last drill.

Wednesday Sep 10, 2014 #

Note
(injured) (rest day)

Appt w/ Dr. Jones, no workout today. Felt tired.

Tuesday Sep 9, 2014 #

6 AM

strength/stretching (Dog Days) 29:00 [1]
slept:6.0 shoes: Mizuno Wave Rider 15

Dog Days exercises - calis & cross field drills

running/walking (walking/running) 16:00 [2] 1.5 mi (10:40 / mi)
shoes: Mizuno Wave Rider 15

run 2 blocks, walk 1 - South Park to 9th & Indiana and back - up over 11th St first.

7 AM

strength/stretching (Rob Jones drills) 17:00 [1]

back at home:
for glutes - bridges & hip openers
heel stretches, fig4, roller on calves and hamstrings

Monday Sep 8, 2014 #

8 AM

strength/stretching (Rob Jones drills) 12:00 [0]
slept:7.0 (injured)

full set of bridges (dbl-legged, 1-leg extended dips), hip openers w/ dumbbell, hip openers, heel stretches and fig4s

running/walking (walking/running) 39:00 [1] 3.0 mi (13:00 / mi)
shoes: Mizuno Wave Rider 15

Walk/ran to Dillons (min jog, min walk). Shopped, then home with one loaf of bread in arms. Tightness in left hamstring didn't come up until 2.7 miles out. Better, but still need to go with care.

Sunday Sep 7, 2014 #

9 AM

biking (road bike) 3:08:52 [3] 45.58 mi (14.5 mph)
shoes: Shimano (bike)

Temp: start: 65F, mild wind from south.
Out thru West Campus, Lawrence, 31st, Kasold south to Lone Star Rd, 800 Rd and picked up old 59 south to US56. Pavement was so smooth and little traffic. Turned around, north to Zarco corner, east to Vinland. E on 458 and turned north to Davenport Winery, then home via South Park to check on Arts & Crafts Festival. Didn't stop to eat lunch. It was 12:30 by then, and headed home. Good effort, without overdoing it.

82.1 rpm

Saturday Sep 6, 2014 #

8 AM

running/walking (walking/running) 20:00 [1] 1.65 mi (12:07 / mi)
slept:7.5 (injured) shoes: Mizuno Wave Rider 15

Walked 1 block, then Dog Days warmup then run/walk to Mississippi & 6th, then back to 800 block of Vermont. Hamstring did not feel ready to be stressed while running.

strength/stretching (Rob Jones drills) 10:00 [1]

bridges and hip openers

2 PM

biking (road bike) 1:02:58 [2] 14.6 mi (13.9 mph)
shoes: Shimano (bike)

Biked to bike path by Rock Chalk Park, then N to end, turned around and went S to the construction on the Bob Billings overpass. It was built up enough I walked on the new elevation and saw I could have walked to the south side and picked up the trail again. But it was too muddy for my liking.
Matt Quijas came up behind me on his bike and he decided to walk over.
Wind from the north. Temp: 72F, nice.

78.8 rpm

Thursday Sep 4, 2014 #

6 AM

running/walking (walk) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Mizuno Wave Rider 15

12th/Vt to 9th/NH and back - just walking, no running

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

Did most of Kenny Baldwin's exercises except I substituted planks (front, L, R) instead of anything that stressed the back.

running/walking (walking/running) 11:00 [1] 1.0 mi (11:00 / mi)
slept:7.0 (injured) shoes: Mizuno Wave Rider 15

walked a block, jogged a block, repeat up to 1 mile. From South Park - the square of 14th/Mass to 11th/Kentucky. Whole back of left knee (left, middle, right) felt strained.

7 AM

strength/stretching (Rob Jones drills) 7:00 [1]

Did the Jones bridges and hip-openers; did nothing for the hamstrings.

Wednesday Sep 3, 2014 #

2 PM

biking (road bike) 47:19 [3] 12.0 mi (15.2 mph)
slept:8.0 (injured) shoes: Shimano (bike)

To; Lakeview+, strong wind from the south, got to halfway point in 20 min. Legs felt dead at first. Glutes felt tired.
85.2 rpm

Hamstring felt like it couldn't handle a run.

5 PM

strength/stretching (Rob Jones drills) 8:00 [1]

bridges & hip openers for glutes

Tuesday Sep 2, 2014 #

6 AM

running/walking (walk) 5:00 [1] 0.25 mi (20:01 / mi)

walk around 1 block

strength/stretching (Dog Days) 27:00 [1]
slept:7.0

Short set of exercises. Ground still wet from last night's rain. Red Dog was easy on us.

running/walking (walk) 33:27 [1] 2.35 mi (14:14 / mi)
(injured) shoes: Adizero Tempo 5

Mostly walking with tenderness in back of left knee, some below the knee and 9on back left and right sides. From South Park to 17th & Mass, 17th, Louisiana, Sunnyside, up Sunflower down Miss., cut short at 11th over hill and back to park.

strength/stretching (Rob Jones drills) 11:00 [1]

bridges, hip openers, fig-4 stretch on chair

Monday Sep 1, 2014 #

9 AM

strength/stretching (Rob Jones drills) 12:00 [1]

on bridges and hip openers for glutes; laying off stressing hamstrings

4 PM

running/walking (walking/running) 36:30 [1] 2.93 mi (12:28 / mi)
(injured) shoes: Adizero Tempo 5

Tried the Galloway vibrating timer - set at first to 2 min. 2 min off, then 3 min/1 min. At 1 mile hamstring felt weak, so instead of 4 miles for the day cut it to 3. Used 1 min jog.1 min walk for return trip.
Calf extensions at home.

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