Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2017:

activity

time

miles

orienteering

12:18:45

17.69

(41:46)

28.47

(25:57)

running/walking

6:50:43

35.07

(11:43)

56.44

(7:17)

strength/stretching

4:23:00

2.6

4.18

biking

3:43:00

50.5

(13.6/h)

81.27

(21.9/h)

Total

27:15:28

105.86

170.36

[1-5]

27:00:28

averages - sleep:7.1

5:35

0:00

» now

Saturday Apr 29, 2017 #

running/walking (walking) 50:00 [1] 2.0 mi (25:00 / mi)

took photos of Hilltop Hustle 5K at the Rock Chalk Park trails.

Thursday Apr 27, 2017 #

orienteering (fieldchecking) 5:00:00 [1] 3.0 mi (1:40:00 / mi)

finished field checking Washburn map. 2 1/2 hrs, lunch, then another 2 1/2.

6 AM

strength/stretching (Dog Days) 35:00 [1]

calisthenics and stretching, skipped the running part

Wednesday Apr 26, 2017 #

Note
(sick) (rest day)

Allergies, took Zyrtec and 1 1/2 afternoon nap. Catching up on some sleep.

Note
(rest day)

rain and rest

Tuesday Apr 25, 2017 #

6 AM

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

at Comm. Bldg

running/walking (Galloway run) 35:00 [2] 5.0 km (7:00 / km)
shoes: Hoka One One

Red Dog sent us up Mississippi from 9th; I continued up to Jayhawk Blvd and back to downtown and added 7th & Mass to get 5K. Galloway 90/30 lintervals

Sunday Apr 23, 2017 #

12 PM

running/walking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Salomon XT Wings 3

Dynamic stretching, then easy jog.

orienteering race 28:17 [4] ** 2.74 mi (10:19 / mi)
slept:7.0 shoes: Salomon XT Wings 3

Score O at Clinton Overlook Park. Good effort running, one bobble going to pt 234. Good day to push the pace.

orienteering (marker pick up) 12:15 [2] 1.0 mi (12:15 / mi)
shoes: Salomon XT Wings 3

picked up 4 controls at south end of course.

Saturday Apr 22, 2017 #

8 AM

strength/stretching warm up/down 15:00 [0]
shoes: Hoka One One

dynamic stretching and easy jog

running/walking 29:00 [2] 5.0 km (5:48 / km)
shoes: Hoka One One

GGRS Free 5K on river levee. Easy pace with stops along way to take cell phone photos.

Friday Apr 21, 2017 #

Note
(rest day)

went to Kansas Relays, took more photos. Theatre Lawrence show in evening (Noises Off).

Thursday Apr 20, 2017 #

6 AM

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

running/walking (Galloway run) 40:00 [2] 3.5 mi (11:26 / mi)
slept:6.5 shoes: Hoka One One

Ran around Comm. Bldg gym interspersed with length of court exercises for about 5 minutes. Then went outside and ran my 5K East Lawrence zigzag course, going to 6th & Mass. first and going clockwise. Temp 60F. Ran after the early blast of rain. Nice.

Wednesday Apr 19, 2017 #

orienteering (fieldchecking) 5:00:00 [1] 2.0 mi (2:29:59 / mi)
shoes: Hoka One One

fieldchecked Washburn campus map. Nice day to be out. Pleasant surprises on how some buildings are really laid out - so much you can extrapolate with air photos. Biggest changes came on north sides of buildings as the photos had shadows on the north side hiding a lo of details. Lunch break at the Memorial Union.

Monday Apr 17, 2017 #

Note
(rest day)

tooth extraction day - no exercise for 48 hrs.

Sunday Apr 16, 2017 #

10 AM

biking (road bike) 2:00:00 [2] 28.0 mi (14.0 mph)
slept:7.0 shoes: Specialize Sport MTB

Extended Lawrence Loop (clockwise). From Home went by east side cemeteries, then Venture Park and took the new bridge (N1750 Rd) over K10 to ride roads I hadn't been on. Nice and quiet. Went 31st & Haskell took L Loop to Iowa, then south to Co 458 to Eagle Bend and back on Rock Chalk Park bike trail to Martin Park and home. Temp: mid 60s, wind from NE.
Route

Saturday Apr 15, 2017 #

8 AM

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

Met Dog Days group at 9th & Vermont to do the stretching warmup, then drove over to LHS track to do the RUnWalkLawrence Galloway workout, static stretches after the runs.

strength/stretching warm up/down (Galloway run) 15:00 [1] 2.6 mi (5:46 / mi)
shoes: Hoka One One

Warm up routine for J. Jenkins' Galloway workout: walk/jog 15 min, loosening exercises, (high knees, butt kicks, skips, fast feet), glides, cadence drills).

running/walking (Galloway run) 21:22 [2] 2.0 mi (10:41 / mi)
shoes: Hoka One One

Galloway interval 60/30. with 3 others at a relaxed pace (19th/La/21st/Naismith and back and 2 extra blocks to get 2 miles).

9 AM

running/walking 8:03 [4] 1.0 mi (8:03 / mi)
shoes: Hoka One One

magic mile TT - did it with a Galloway run/walk averaging 150m run/50m walk. Did not feel like going all out on the TT.

Thursday Apr 13, 2017 #

6 AM

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

Tuesday Apr 11, 2017 #

6 AM

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

calis & stretching by Red Dog at Comm. Bldg

running/walking (Galloway run) 36:29 [2] 5.0 km (7:18 / km)
shoes: Hoka One One

Did my zigzag route to Poehler Apts and City Hall and back to the Comm. Bldg. Easy, Galloway intervals: run/walk equivalent of short city blocks.

Monday Apr 10, 2017 #

2 PM

running/walking warm up/down (walking) 24:00 [1] 1.2 mi (20:00 / mi)

easy neighborhood walk to loosen up. Strain in right hamstring, iced twice today.

Sunday Apr 9, 2017 #

9 AM

biking (road bike) 1:43:00 [2] 22.5 mi (13.1 mph)
shoes: Specialize Sport MTB

Lawrence Loop - clockwise. Partly cloudy, temp: 65F, gusty from S.
79 rpm. Easy recovery ride.

Saturday Apr 8, 2017 #

8 AM

strength/stretching 10:00 [1]

running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Hoka One One

running/walking race 1:00:57 [4] 12.0 km (5:05 / km)
slept:8.0 shoes: Hoka One One

Hiawatha Hustle 12K (Wichita). 2nd M65-59. Made the state honor roll (target time to beat was 1:04, so it was a effort to get under that time). Please with the result. Nice day, sunny, 58F, windy from the S about 18 mph gust up to 23). Dee also set a new state record for F65-69.
Mile splits: 7:59, 8:02, 8:11, 8:24, 8:17, 8:07, 8:02. (3:56 for the last .5 mi.) Yes, we Americans take mile splits for metric distances. Mile 4 split was into the wind; didn't realize how much it slowed me down.

C • Congrats 1

Thursday Apr 6, 2017 #

6 AM

strength/stretching (Dog Days) 35:00 [1]
slept:7.0

At Comm. Bldg - stretching, calisthenics, 8 laps around gym.
More work on the Washburn map.

Wednesday Apr 5, 2017 #

9 AM

strength/stretching 8:00 [1]

pre/post run stretching

running/walking 34:30 [2] 5.3 km (6:31 / km)
shoes: Hoka One One

to Schwarz & 6th and back; added a loop on Lindley & Trail. Legs still a little sluggish but stronger than how I felt on Monday.

Tuesday Apr 4, 2017 #

6 AM

strength/stretching (Dog Days) 35:00 [1]

no running today; workout at Comm. Bldg.

Monday Apr 3, 2017 #

9 AM

strength/stretching 10:00 [1]

at SPL: pre & post run stretching.

running/walking (Galloway run) 36:22 [2] 3.3 mi (11:01 / mi)
slept:7.0 shoes: Hoka One One

Recovery run from Sat's hard effort. 1 mile (8 laps on the track) to get the elapsed time (11 min). Then went downstairs and ran around the perimeter of the ball courts. Said hi to Fred DeVictor and Mike Wildgen who were in the midst of a pickleball game. 5 laps downstairs. Still tired and sluggish from Sat, but this was a good workout to get loosened up.

Saturday Apr 1, 2017 #

9 AM

orienteering 1:38:13 [3] 14.4 km (6:49 / km)
shoes: Salomon XT Wings 3

Ft Leavenworth Adventure Series: Bing-O. Score O to 24 locations. 50F, overcast, no rain. Pretty clean run. Walked in a few spots to try not ot overdo the effort.

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