Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Jun 30, 2017:

activity

time

miles

biking

9:18:00

129.4

(13.9/h)

208.25

(22.4/h)

running/walking

7:39:18

38.44

(11:57)

61.87

(7:25)

strength/stretching

6:44:00

orienteering

2:53:29

11.64

(14:54)

18.73

(9:16)

14c

Total

26:34:47

179.48

288.85

14c

averages - sleep:7.2

2:02

0:00

» now

Thursday Jun 29, 2017 #

7 AM

running/walking hills 30:00 [2] 1.5 mi (20:00 / mi)
slept:7.0 shoes: Brooks Pureflow 5

DD#12 - moved to KU's Miss. St. garage with threat of rain (it rained hard halfway through the workout, so nice to stay dry). After short calisthenics workout, did 3 sets of ramps and 2 sets of stairs. They went into the Kansas Union and ran up & down stairs waiting for the rain to let up. They were getting ready for the day's New Student Orientation. Peeked into several rooms.

6 PM

running/walking warm up/down 11:00 [1] 1.0 mi (11:00 / mi)

Dynamic stretches by the car. Then a warmup run from Centenary Methodist Church (4th& Elm) to 8th & Ash running on the levee for a warm up.

running/walking race 25:49 [4] 5.0 km (5:10 / km)
shoes: Hoka One One

Ad Astra Free 5K in north Lawrence. Ran a steady pace, not 100% but it was an effort to maintain focus and ignore the pain of running hard, having not run at speed much lately. Stayed at the finish line to help with timing; then picked up the runLawrence clock.

Wednesday Jun 28, 2017 #

Note
(rest day)

Went to LMH for my nuclear myocardial perfusion imaging test. Arrived at 7:30 am. Workout was not right; they called my doctors office; didn't open until 8 am, so didn't get the order straightened out until 8:45. Testing lasted until 1 pm.

Tuesday Jun 27, 2017 #

6 AM

running/walking hills (Dog Days) 30:45 [3] 3.2 mi (9:37 / mi)
slept:7.0 shoes: Hoka One One

DD#11 - After annual group photo, a little stretching then the run up to campus down Miss., up to Oread Hotel and back across campus back to LHS.

strength/stretching 10:00 [1]

and static stretching after run.

Monday Jun 26, 2017 #

6 AM

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

DD#10 - workout led by Red Dog - more calisthenics than stretching. Several cross field drills.

running/walking hills 20:00 [2] 1.5 mi (13:20 / mi)
slept:7.0 shoes: Brooks Pureflow 5

ran 5 laps, walked 6th.
Lap 1 - stadium steps west, lap 5 did the steps on the east side.\

Temp: 55F.

Sunday Jun 25, 2017 #

8 AM

biking (road bike) 1:37:00 [3] 23.3 mi (14.4 mph)
shoes: Specialize Sport MTB

~ Lawr, Loop - straight to Hunter's Ridge Apts, crossed 6th, bike path to Overlook Park - to check to see if the last runner had come in at the Night Hawk 50K which started last night at 8pm (they were all done). Continued on thg Lawrence Loop back on Burroughs Trail and back home. Also rode east of 8th & Delaware to see if I could recognize the La Yarda neighborhood. Then a long chat with Paul Corcoran and Jim Turner at home about old bike days, politics and health issues for old men.

Saturday Jun 24, 2017 #

7 AM

running/walking warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Hoka One One

running/walking race 24:44 [4] 5.0 km (4:57 / km)
slept:8.0 shoes: Hoka One One

Summer Spray 5K in Baldwin. On a USATF certified course but they shortened by not going around all the medians at the north-end turnaround.
Not used to racing this summer, so the first mile was real-heavy breathing. Got used to the hard effort halfway through. Nice to have a 12 year old keep pace; we yoyoed back and forth. I accidentally cut him off from getting his water drink at about 1.5 miles. They set the aid station on the corner and I was rounding the corner tight. I apologized to him.
So, if I can't get my times down, then the new pace is 8:00 instead of 7:30 for 5Ks. Many walkers, so 1st M60 - wasn't impossible.

Friday Jun 23, 2017 #

7 AM

running/walking (walking) 35:00 [3] 2.3 mi (15:13 / mi)
shoes: Adizero Tempo 5

Walk to LMH for an EKG. Easy stroll. Temp:70F

Thursday Jun 22, 2017 #

6 AM

strength/stretching (Dog Days) 30:00 [3]
slept:6.5

Didn't sleep much again.
DD#9 - plus static stretches after run.

running/walking 10:30 [3] 1.25 mi (8:24 / mi)
shoes: Brooks Pureflow 5

5 laps around LHS track, with a 100m fast pickup on laps 4 and 5.

Wednesday Jun 21, 2017 #

6 AM

strength/stretching (Dog Days) 21:00 [3]
slept:7.5

DD#8
Kenny Baldwin-led workout; skipped the laps and stadium steps and decided to ride my bike this morning.

8 AM

biking (road bike) 1:37:00 [2] 22.6 mi (14.0 mph)
shoes: Specialize Sport MTB

Breakfast, then
Lawrence Loop - again; counterclockwise. Wind from SW, sunny, 70F, nice.
Coasting down the Martin Park Road is always fun.

Tuesday Jun 20, 2017 #

6 AM

strength/stretching (Dog Days) 23:00 [1]
slept:7.5

DD#7 - calisthenics & stretching

running/walking hills 29:00 [3] 3.0 mi (9:40 / mi)
shoes: Hoka One One

From LHS track to Memorial Stadium, 6 sets of ramps on east side, and back to LHS.

Monday Jun 19, 2017 #

6 AM

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

DD#6

9 AM

running/walking 11:00 [3] 1.75 mi (6:17 / mi)
shoes: Brooks Pureflow 5

EKG stress (treadmill) test at LMH. Got up to 154 heart rate.

Sunday Jun 18, 2017 #

Note
(rest day)

No energy. A blah day and did nothing even though an afternoon bike ride would have been good. Dinner with Dee and Damon at the Nagoya Restaurant. A bento box again; it was good.

Saturday Jun 17, 2017 #

6 AM

orienteering (walking/running) 1:00:00 [2] 4.0 mi (15:00 / mi)
slept:6.0 shoes: Salomon XT Wings 3

set out control markers for the Arboretum O meet. Then marker pickup.

Friday Jun 16, 2017 #

8 AM

biking (road bike) 1:41:35 [2] 23.6 mi (13.9 mph)
slept:8.0 shoes: Specialize Sport MTB

Lawrence Loop - rode thru Mutt Run Road to get to Arboretum. Very rough for road bike tires. Managed, but won't do that again. A little sluggish at the stay, but felt better later on. Mild breeze from the west; temp: 70F - much nicer than the 90+ yesterday.

I spotted 2 indigo buntings - one along the Martin Park Rd just before getting to Queens; then another along the newly paved Rock Chalk Park bike path. I was proud of myself for remembering the species. It was about 4th grade when drew pictures of birds. The shade of blue was so different from a bluebird. Then saw a deer in clearing along the Rock Chalk bike path.

Thursday Jun 15, 2017 #

6 AM

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

DD#5

7 AM

running/walking warm up/down 18:00 [1] 0.78 mi (23:05 / mi)

Parked at Lied Center parking lot, jogged to lot E of Youngberg
(& ran the OK June 3rd Sprint course), walked back to car for water and back to start (ran window O), and jog back to car.

Static stretching after run.

orienteering 26:52 [3] *** 2.64 mi (10:11 / mi)
14c slept:6.0 shoes: Hoka One One

Ran the OK Sprint course from June 3rd on KU's West Campus. Familiarity with mapped area can cause errors if I don;t read the map carefully. Error at point #7 - slow to digest clue as "under the bridge." Gate was opened to construction area at #8. Buildings didn't match up, looked to my right and saw the corner of the building I was supposed to go and circled back out.
Without markers misread pt #11 - ran by the manmade object up to the bend in the wall (there were construction workers there already, but that's not the excuse. Basically a 90 degree error reading the shape of the building. Tired at the start of the Dog Days workout - so not in the best shape physcially and mentally this morning.

orienteering 9:37 [3] 0.8 mi (12:02 / mi)
shoes: Hoka One One

Window O' -
errors:
1. did a 180 going to pt #1 (nearly got to front of Nichols Hall when I should have gone to SW corner of Youngberg.
Pt #4 - My hunch was right where to go to find #4, but got close and didn't see the trail head and went further W before figuring the orientation of Nichols Hall didn't fit where I was. Back to corner of the field and found the trail.
Pt #5 - stared at the building stone sin and spent way more time trying to line up the parking lot corner to confirm the location.

Map

Wednesday Jun 14, 2017 #

10 AM

strength/stretching 10:00 [1]

dynamic pre-run stretching

running/walking (Galloway run) 54:30 [3] 5.1 mi (10:41 / mi)
shoes: Hoka One One

House to downtown (Ad Astra store), then to library to pick up a movie, then home via Sandra Shaw Park. Muggy, temp: 80s, sunny. Dog Days was canceled this morning due to thunder & lightning. Waited til 10 to run.

Tuesday Jun 13, 2017 #

strength/stretching (Dog Days) 25:00 [3]

DD#4 - did just the exercises and drills and skipped the run. I thought I was scheduled for an EKG stress (treadmill) test), but the appointment was set up wrong, so it was postponed until next Monday. Twice now my doctor's office has miscommunicated my appointments and had to reschedule.

Monday Jun 12, 2017 #

7 AM

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

DD #4 - exercises and drills before run/walk and stretching afterwards.

running/walking 14:00 [2] 1.0 mi (14:00 / mi)
shoes: Brooks Pureflow 5

4 laps walk/run with last lap running stadium steps on the west side (up/down each aisle). Went very easy on the run/walk around the track. Put some effort on the steps (anaerobic threshold but easy on the legs - one step at a time and no bounding).

Sunday Jun 11, 2017 #

8 AM

biking (road bike) 2:00:45 [2] 26.5 mi (13.2 mph)
shoes: Specialize Sport MTB

Eastern Lawrence Loop (Inverness to Noria). Temp: 70F, sunny, wind from S (20 mph). Tried to make it an easy ride.

Saturday Jun 10, 2017 #

7 AM

strength/stretching (Dog Days) 10:00 [1]

DD#3 - group stretching and I also did some of the adductor exercises.

8 AM

running/walking (walking/running) 31:00 [2] 3.1 mi (10:00 / mi)
slept:7.5 shoes: Patagonia EVERLong

Forgot to start the Garmin, but got it started at the turnaround point on the out and back route. Hilly. Galloway run/walk (90/30). Popsicles afterwards as always at Dog Days Saturday run. Nice sociable group and made it a point to interact with several people before and after the run.

orienteering (walking/running) 1:17:00 [2] 4.2 mi (18:20 / mi)
shoes: Patagonia EVERLong

At Arboretum: Checked out my route on how I was going to set out controls next Saturday. Time included pacing out new mowed areas that would alter route choices, and reset a few control points. If I went out again, I'm sure I would tweak the map and course again. Lots of people and dogs - all friendly. Hope people will come out to this newly mapped event.

Friday Jun 9, 2017 #

7 AM

strength/stretching 20:00 [1]

morning stretching/exercises for adductor, buzzsaw planks

10 AM

biking (road bike) 49:30 [1] 11.0 mi (13.3 mph)
shoes: Specialize Sport MTB

Easy recovery ride - still sore from Wed/Thu Dog Days workouts (too many lunge-type exercises). Martin Park > Rock Chalk Park > Free St HS and back.
61 rpm.

Thursday Jun 8, 2017 #

6 AM

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

DD#2 - workout, then brief comments by Coach Hudy on the training for performance vs for general health. Mantra: stretch the overworked tight muscles to avoid injuries.
Then did the run workout.

running/walking (walking/running) 12:00 [2] 0.75 mi (16:00 / mi)
slept:7.0

3 laps with last lap dong east side stadium steps. Did quick feet going up (every step).

Wednesday Jun 7, 2017 #

Note
(rest day)

Drive to Chicago with Dee and Damon. One set of adductor muscle exercises and stretches in the evening.

6 AM

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

At the LHS track - my first summer DD workout. Still trying to repair the adductor muscle but felt today was the day to go beyond the stretching, isometric exercises and the few strengthening exercises and do the functional exercises. So after the full set of DD workout drills and after 3 laps of walk/jog, did side steps (side slips - 30 each way), then slide-slips with crossovers, side hops on the right leg only (30 each way 2X), then 5 one-legged hops up one stair step, about 6"). Muscles were sore, so it was a good workout without overdoing it - I think. We'll see tomorrow.

running/walking (walking/running) 16:00 [2] 1.0 mi (16:00 / mi)

(the 3 laps and 1 lap of the functional exercises for the adductor muscles)

Monday Jun 5, 2017 #

7 AM

strength/stretching 20:00 [1]

adductor muscle stretching and exercises - once in the morning and once in the afternoon).

9 AM

running/walking (walking/running) 1:00:00 [1] 3.0 mi (20:00 / mi)

Walked from The Homestead Inn to the Northwestern campus along the lake shore. Even got in some jogging which was the 1st test to see of the stretching and exercises were paying off. Then walked downtown later.

Sunday Jun 4, 2017 #

strength/stretching 20:00 [1]
(rest day)

exercises & stretches for adductor (AM & PM)
Went to Thomas's HS graduation at the Sears Centre. Got a sense of how the hypoglycemia is getting to me as I sat in the arena, saw Thomas walk in, then went to the concession stand to buy some M&M Peanuts for the energy pickmeup.

Friday Jun 2, 2017 #

7 AM

strength/stretching 30:00 [3]
slept:8.0

exercises for adductor muscle (stretching and strengthening) and buzzsaw planks and tempo calves.

9 AM

biking (road bike) 1:32:10 [2] 22.4 mi (14.6 mph)
shoes: Specialize Sport MTB

Lawrence Loop - clockwise. Mild breeze, temp: 70F, sunny. Seemed a little unbalanced so made effort to ride carefully and not zip in front of cars when I didn't have to. Almost a head-on collision with another biker on the bike path at 29th & Haskell. We were both alert and passed without incident. Right quad was quivering at end, so about the right distance and effort today.
Avg rpm: 67 (really?)

Thursday Jun 1, 2017 #

7 AM

strength/stretching 30:00 [1]

At Sports Pavilion - stretching exercises for achilles and adductor. Added 2 sets of reps on lat machine, went easy.

running/walking (walking) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Adizero Tempo 5

easy walk - 2 laps on level 1 and 1 lap on track.

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