Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2015:

activity

time

miles

running/walking

8:31:04

43.81

(11:40)

70.5

(7:15)

strength/stretching

6:01:00

0.95

1.53

biking

1:16:00

18.6

(14.7/h)

29.93

(23.6/h)

Total

15:48:04

63.36

101.96

averages - sleep:7.3

1:57

0:00

» now

Saturday Nov 21, 2015 #

10 AM

strength/stretching warm up/down 10:00 [1]

running/walking 46:00 [2] 4.6 mi (10:00 / mi)
slept:9.0 shoes: Patagonia EVERLong

from house to Lawr Auto Diagn. to pick up the pickup. (Straight shoot across West Campus)

Thursday Nov 19, 2015 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
slept:7.0

outdoors, windy, cold (40F), dark - but layered enough to keep warm.

running/walking 22:30 [2] 2.0 mi (11:15 / mi)
shoes: Adizero Tempo 5

Up down Mass between 6th & 14th. Achilles and lower calves a little sore this morning.

Wednesday Nov 18, 2015 #

8 AM

strength/stretching warm up/down 10:00 [1]

running/walking 28:00 [3] 3.0 mi (9:20 / mi)
slept:7.0 shoes: Adizero Tempo 5

Stayed up too late watching the KU/MSU game until 1 min to go.

Ran the Michigan/Riverview Rd square. Pushing the pace as much as could comfortably and was averaging an 9:40 pace most of the time. Speedups were probably over the turnpike bridges Oh well.

Tuesday Nov 17, 2015 #

7 AM

strength/stretching 48:00 [1]
slept:7.5

PT exercises, weights, calisthenics at Sports Pav.

running/walking 11:45 [2] 1.2 mi (9:48 / mi)

Around SPL and paved trail south and back.

Overcast, a hint of rain.

Monday Nov 16, 2015 #

7 AM

strength/stretching 10:00 [1]

PT stretches at home

Sunday Nov 15, 2015 #

8 AM

strength/stretching warm up/down 30:00 [1] 0.75 mi (40:00 / mi)
slept:8.0 shoes: Adizero Tempo 5

warmup stretches, easy jog, and stretching at home after run.

9 AM

running/walking race 25:00 [4] 5.0 km (5:00 / km)
shoes: Adizero Tempo 5

KU Veterans Day 5K. Hilly course. First competition back after months of PT on achilles tendonitis and calf strain. RUn was OK for achilles and ankle. Not use to effort needed in a 5K race. But overall, pleased.

Course was not certified. Was hilly - up Mississippi to Memorial Drive, then up library hill. Got the 11th St downhill after West Campus Road.\

4th M60+ Pleased with effort.

Saturday Nov 14, 2015 #

8 AM

strength/stretching warm up/down 15:00 [1]

stretching before and after run/walk in north Lawrence.

running/walking (walking/running) 1:12 [1] 4.3 mi (17 / mi)
slept:7.0 shoes: Adizero Tempo 5

Walk/jogged T-Day 5K route with Ann Carlin Ozegovic. Plus extra distance from Lawrence Visitors Center,

C • Fast 1

Friday Nov 13, 2015 #

12 PM

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

Went to watch the Midwest Regional NCAA Cross Country Championship at Rim Rock. More walking than running. Perfect weather. Bumped into Steve Hitchcock and other running acquaintances. Ah to have the speed of the last runner in any of the two races. . .

Thursday Nov 12, 2015 #

6 AM

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

own PT exercises for the calves and achilles, then Dog Days workout.

running/walking 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Adizero Tempo 5

11 AM

strength/stretching 25:00 [1]

PT exercises at Ortho Kansas, then again later at home

Wednesday Nov 11, 2015 #

9 AM

strength/stretching warm up/down 5:00 [1]

running/walking 35:00 [2] 3.2 mi (10:56 / mi)
slept:7.0 shoes: Patagonia EVERLong

Ran the Thanksgiving Day course and marked the mile split locations. Checked the progress of the water pump station project. As I was leaving they completely closed of the corner of 6th and Locust.

Did not sleep well. Got up twice around 2 am and 3 am to write down things to do for the T-Day run. Finally slept well between 4 and 7.

Tuesday Nov 10, 2015 #

3 PM

running/walking 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Adizero Tempo 5

Ran from home to Lawr Auto Diagnostic to get the pickup. Then walked the last two blocks. Ankle/achilles were OK during the run.

strength/stretching warm up/down (walking) 20:00 [1] 0.2 mi (1:39:58 / mi)
shoes: Adizero Tempo 5

5 min walk, and stretching exercises before and after run

Monday Nov 9, 2015 #

8 AM

strength/stretching 40:00 [1]

Sports Pavilion Lawrence - weights, PT stretches, planks, glute exercises, rowing, etc.

running/walking (trails) 20:00 [2] 1.5 mi (13:20 / mi)

ran on portions of the RIm Rock trails including the steep sidewalk (with handrails) on the west side, no ankle/achilles issues on the right side. Was sore afterwards most of the day, but no more than with the left leg.

Sunday Nov 8, 2015 #

8 AM

running/walking (walking/running) 1:00:00 [1] 2.3 mi (26:05 / mi)
shoes: Patagonia EVERLong

Took photos in Wichita of the Kansas Road Mile races. Drove down with Mike Ettredge who ran. From calcaneous up thge right lower calf, I was sore the rest of the day.

Got home early enough to drive to KC for the Big 12 Women's Soccer Championship game. KU looked the better team for 3/4 of the game. Texas Tech with 5 min. left won 1-0. Two good teams.

Saturday Nov 7, 2015 #

7 AM

strength/stretching warm up/down 15:00 [3]
slept:7.0

stretching at home for achilles and calves. Then more stretching and exercises at Dog Days downtown.

running/walking (Dog Days) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Adizero Tempo 5

From 9th/Vermont - 9th, Emery Rd, Jayhawk Blvd, Indiana and back to start. Had a hard time keeping up with anyone. Haven't run up hills in awhile.
Temp: 45F, sunny. 2 layers, wore cotton gloves.

Friday Nov 6, 2015 #

strength/stretching 15:00 [1]

Thursday Nov 5, 2015 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

Couldn't sleep past 5:30, so changed to get to a workout at Sports Pavilion Lawrence, then noticed the weather wa so warm I went to Dog Days in steat. About 60F, in the dark, and I took off my thin hoodie and worked out in a short-sleeve T-shirt. Did most of Red Dog's drills except situps and anything with hopping. Did all the PT exercises for the achilles at home.

running/walking 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Adizero Tempo 5

On Mass from 11th to 7th and back. Walked to the car at Comm. Bldg.

9 AM

biking (road bike) 1:16:00 [2] 18.6 mi (14.7 mph)
shoes: Shimano (bike)

Out to Tomahawk, up Fall Creek, Monterey, Harvard, Geo Wm Way, N1500 to Clinton Overlook. Back through completed bikepath from N1500 all the way to the north end. Then by Rock Chalk Park and home.
Stretched afterwards (hamstrings, quads, soleus).

Route

Wednesday Nov 4, 2015 #

8 AM

strength/stretching 20:00 [3]

running/walking 10:52 [1] 1.1 mi (9:53 / mi)

Home to Princeton & Lawrence Ave and back.

Tuesday Nov 3, 2015 #

8 AM

strength/stretching warm up/down 15:00 [1]
slept:7.0

dynamic stretching, PT drills for achilles, and post-run stretches

running/walking 32:45 [3] 3.5 mi (9:21 / mi)
shoes: Patagonia EVERLong

From house to Burcham Park to run on the partially completed running (concrete) trail. Made to the bridge, then turned around to make it 3.5 miles for the day. Some aching above the right achilles when starting out, then loosened up and pain-free the rest of the way. Maybe proper warmups and stretching will work for runs in the next couple of weeks. Slowly increasing distance and tempo.

Monday Nov 2, 2015 #

strength/stretching 20:00 [1]

too tired and lazy to get out the door today, so didf morning PT stretches, then 2x 20 pushups in the evening, dfog legs, KU track leg lifts.

Sunday Nov 1, 2015 #

running/walking (walking/running) 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Adizero Tempo 5

Went with Dee to CLiff Hanger 8K. I took pictures planning not to document it but experiment with different photo techniques. As expected photos didn't come out as planned but did get a few shots and ended up documenting a few people (hard habit to break). Essentially ran/walked back and forth from parking lot to start/finish and about half mile into the run. Found an overlook to shoot down and got to walk up 2X a steep slope (testing the achilles). Good pancake and eggs breakfast, thanks to using Celeste Leonardi's entry.

A lot of time recorded for training this week, but it's mostly walking.

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