Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Jun 30, 2018:

activity

time

miles

biking

11:20:15

151.99

(13.4/h)

244.6

(21.6/h)

running/walking

6:59:00

39.73

(10:33)

63.94

(6:33)

strength/stretching

6:19:00

2.1

3.38

orienteering

3:57:00

11.93

(19:52)

19.2

(12:21)

Total

28:35:15

205.74

331.11

averages - sleep:7.2

2:12

0:00

» now

Saturday Jun 30, 2018 #

strength/stretching (walking) 30:00 [1] 1.5 mi (20:00 / mi)
(rest day)

Helped with setup of the Haskell campus bike race this morning, then worked as a course marshal from 8 to 10:30. The 1.5 miles was walk/jog following the truck with the street barricades we set up.

Friday Jun 29, 2018 #

6 AM

orienteering (walking) 1:30:00 [1] 6.0 km (15:00 / km)
slept:7.0 shoes: Salomon XT Wings 3

6:15 am: at Clinton Overlook Park - test walk (no running) on how much time it would take to set up my courses for July 7th. Walked with map and one control stand. Stuck it down each time especially to see if it would hold in rockier locations. Of course, made some map and course changes. Things are never perfect. It's going to be very hot again today, but the morning breeze was nice at 7 am.

Thursday Jun 28, 2018 #

6 AM

strength/stretching 25:00 [1]
slept:7.0

DD #11 - more calisthenics than stretching today. I'm putting more effort on doing the stomach and core muscles correctly.

running/walking hills 17:00 [2] 1.3 mi (13:05 / mi)
shoes: Hoka One One

5 laps with 3 sets of stadium steps on each side. Chatted with Stephen Segebrecht to make an appointment about my throat and windpipe. Too often, food gets into the windpipe these days.

Wednesday Jun 27, 2018 #

6 AM

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

DD #10

running/walking 40:20 [2] 4.4 mi (9:10 / mi)
slept:6.5 shoes: Hoka Clifton 4

200m on Haskell track then on to Burroughs Trail and to The Decade Cafe, then went back. 100% run, no walking.

9 am podiatrist appt - got a boot to wear every day for 20 min to mildly stretch the achilles. Otherwsie foot is in good shape and I can continue to run. Just ice after every run; take Tylenol if there's aches and pain.

25min afternoon nap.

Tuesday Jun 26, 2018 #

6 AM

strength/stretching (Dog Days) 25:00 [1] 0.6 mi (41:39 / mi)
slept:7.0 shoes: Hoka One One

DD #9 - It rained earlier, so we all worked out on the asphalt track -big crowd, no one on the grass. Calis/stretching, then 100m drills (skipping, side shuffles, etc.), then 2 lap run (walk/run for me).

Monday Jun 25, 2018 #

4 PM

running/walking (Galloway run) 45:00 [2] 6.27 km (7:11 / km)
shoes: Hoka Clifton 4

house to Constant Park (out via Burcham Park, back via 5th including hill).

Didn't feel like working out on a wet ground at Dog Days this morning so skipped it.
Temp: 87F.

strength/stretching 8:00 [1]

AM - did eccentric heel drops and hamstring and quad stretches.
PM - after run - hamstring and quad stretches.

Saturday Jun 23, 2018 #

running/walking long (Galloway run) 1:40:00 [2] 15.1 km (6:37 / km)
slept:7.5 shoes: Hoka Clifton 4

Ad Astra's Run: Complete the Loop run. Started from SPL. At Arboretum, I took Wakarusa back to the start rather than doing the whole 25K. Kept pushing the pace on the run part (Galloway 60/30 intervals).

Thursday Jun 21, 2018 #

6 AM

biking (road bike) 1:40:00 [2] 22.4 mi (13.4 mph)
shoes: Specialize Sport MTB

left house about 6:30. Lawrence Loop clockwise; took road by KU Tennis and Queens Rd Circle instead of using the Rock Chalk Park bikepath.
80 rpm. Easy effort today.
Temp: 65F, breeze from NW

Wednesday Jun 20, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.5

DD#8 - and static stretching after run.

running/walking (Galloway run) 13:30 [2] 2.25 mi (6:00 / mi)
shoes: Hoka One One

Ran the Haskell perimeter route (counterclockwise) with DD group until children's cemetery, then cut over to bike path to 23rd and back to the track (20 min.). 2 laps TT to figure out what pace I was doing on the rest of the run ( using 60/30 Galloway intervals).
Surprised the TT pace was about a 9:15 - 9:30/mile pace.

Tuesday Jun 19, 2018 #

7 AM

biking (road bike) 1:48:00 [2] 24.0 mi (13.3 mph)
slept:7.0 shoes: Specialize Sport MTB

alternate Lawrence Loop - did not take Martin Park Rd, instead went up to FSHS then took Wakarusa north until it met the new road west (thru the new apts) and then rode over th SPL. Then usual Loop by Haskell and back home. 78.5 rpm.
Today's word: sluggish.

Slept a good 5 hrs (9 to 2) before waking up. Rolled around next 2 hrs and got maybe another hour. So, that is how an old guy "sleeps."

Monday Jun 18, 2018 #

6 AM

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

DD #8

running/walking (Galloway run) 41:00 [2] 3.7 mi (11:05 / mi)
slept:7.0 shoes: Hoka Clifton 4

from Haskell stadium, went to west of campus to Park Hill Terrace & Kansas and back on campus and ran the pow wow gravel road loop, then the XC trails on the S and SE side of campus and back to the stadium. ~60/30 Galloway intervals, just pace counted to get the approx. 60/30. If I go out on the XC course again, need to use bug spray!

Sunday Jun 17, 2018 #

7 AM

biking (road bike) 2:05:00 [2] 48.1 km (23.1 kph)
slept:7.5 shoes: Specialize Sport MTB

Expanded Lawrence Loop - out on East 11th to Noria Rd, then 31st to Haskell, Leary Road (by Rick Hermesch's house, 458 to Eagle Bend road, bitkpath to Rock Chalk Park, then by KU Tennis facility and new road to Wakarusa, left then right on Eisenhower, FSHS, Stetson and home. Temp: ~80F, sunny, wind from S.

Saturday Jun 16, 2018 #

8 AM

strength/stretching warm up/down 8:00 [1]

running/walking (Galloway run) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Hoka Clifton 4

Did the "As the Crow Flies Run" from the Topeka GGRS to Clarion Woods and back. Thanks to Fritz and Mike we had good O' maps - a course with one control. Fritz offered the event organizer one of our markers with a pin punch to verify people made it to the turnaround point. On the return route, I found another route I thought would take a few less steps to the finish.
my route

I did a Galloway 60/30 run pushing the pace on the run part. I really liked the walk breaks. It's going to be hard to race 100% in a 5K or 10K - 100% run.

Thursday Jun 14, 2018 #

6 AM

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

DD #7 - 26 min workout including one set of stadium steps on the north side. Haven't done steps in quite awhile and definitely no spring in the legs; or no desire to put too much stress on the achilles.

running/walking 12:00 [3] 1.25 mi (9:36 / mi)
shoes: Hoka One One

5 laps around the track after the stadium steps. I was breathing hard, so it was at tempo in spite of the slow speed. Quad and hamstring stretches after run.
After the steps, not a lot of energy to go go longer today.

Wednesday Jun 13, 2018 #

7 AM

biking (road bike) 2:12:11 [2] 29.9 mi (13.6 mph)
slept:7.5 shoes: Specialize Sport MTB

"Eagle Bend/Noria Loop" - Lawrence Loop plus going passed Eagle Bend taking 458 to Iowa, then stopped by Baker Wetlands Discovery Center to take my Gu and see the new viewing platform, then roade to Noria Rd, cut by industrial park to 19th and home. Temp: about 75F, nice; sunny; wind from NE mild. Felt good off the saddle today on a couple of uphills.
79 rpm.

Tuesday Jun 12, 2018 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:8.0

DD #6

running/walking 25:30 [2] 2.25 mi (11:20 / mi)
shoes: Hoka One One

ran around Haskell campus perimeter including the gravel loop around the pow wow grounds and the gravel stretch (to end and back) going south of Barker. No walking.

Monday Jun 11, 2018 #

6 AM

strength/stretching (Dog Days) 26:00 [1]

DD #5

running/walking (walking/running) 12:00 [2] 1.0 mi (12:00 / mi)
slept:7.0 shoes: Hoka One One

4 laps on track - walked raights, ran curves. Ran at a good relaxed clip on the curves (more than a slow jog - getting some zip back. Felt good running yesterday in Topeka).

Sunday Jun 10, 2018 #

10 AM

orienteering race 24:00 [3] 2.3 mi (10:26 / mi)
slept:7.5 shoes: Hoka Clifton 4

Gage Park O' - a 3 loop course set by Fritz. I again skipped a control by mistake (3rd loop). Simply did not see it on the map. These lapses in map reading are getting to be too regular. And I had just recovered from almost missing a control on loop 2. Except for that, it was a good day to be running, pushing the pace and getting in a good run. No aches during the run, not immediately after. Coffee & bagels & lox with Fritz and Mike at the Blackbird Coffee Shop.

running/walking warm up/down 10:00 [1] 0.8 mi (12:30 / mi)

Saturday Jun 9, 2018 #

orienteering (walking/running) 22:00 [3] 1.4 mi (15:43 / mi)
shoes: Hoka One One

Before Dog Days Sat. run, walked one loop of Ulrik's Hill - with map reading 2 mini courses in one walk. Then took photos of the DD run group before driving over th Rock Chalk Park to photograph the Hilltop Hustle 5K.

Also checked in with Dog Days, so give me credit for DD #4.

Friday Jun 8, 2018 #

8 AM

orienteering (walking) 56:00 [1] 2.8 mi (20:00 / mi)
slept:7.0 shoes: Salomon XT Wings 3

Clinton Overlook Park, again. Map hike to check more of the map for July event. Most of my O' workouts are at a walk pace these days. Maybe I can run this Sunday.

Thursday Jun 7, 2018 #

7 AM

biking (road bike) 1:32:30 [3] 22.4 mi (14.5 mph)
shoes: Specialize Sport MTB

Lawrence Loop, clockwise. Temp was 70F at start, nice, but we have the usual Kansas humidity again. Tried to climb off the saddle a couple of times and the leg muscles lacked power.

Wednesday Jun 6, 2018 #

6 AM

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

DD #3 - stuff and sore from the lunging exercises across the Haskell football field. It's a lot wide than the one at KU's stadium or anywhere else. The sidelines for the teams were on the grass and not the track. I did OK at the workout - a lot of stretching.

After the run, did static stretches by the steeplechase barrier. About 70F this morning, nice.

running/walking 13:40 [2] 1.25 mi (10:56 / mi)
slept:7.0 shoes: Hoka One One

ran from stadium and did the perimeter of the campus. Ran the whole way and felt OK; no issues with the ankles.achilles.

(9am - 3 pm) Spent the rest of the day working on the tool shed, replacing a termite-eaten board and rehanging the door. Any handyman work I do usually takes all day. No major goofs or delays, but took a lunch break at King Buffet before rehanging the door. Afternoon got hot.

Tuesday Jun 5, 2018 #

6 AM

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

DD #2 - better energy level compared to yesterday. Got a better night's sleep though I woke up just about every hour until 3:30. Brought a beach towel and worked out on the grass - did the job - kept me dry and no biting insects.

running/walking 13:00 [2] 1.25 mi (10:24 / mi)
shoes: Hoka One One

Ran 1 lap on the track, then around Haskell campus; track is too crowded and it was nice and peaceful on the school grounds.

Monday Jun 4, 2018 #

6 AM

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

Summer Dog Days #1, now at Haskell stadium (i.e., grassy field, asphalt track). Nice crowd for the first day.

running/walking (walking) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Hoka One One

4 laps on track; very lethargic this morning. It was nice and cool, though.

Sunday Jun 3, 2018 #

9 AM

biking (mtn bike on road) 2:02:34 [2] 23.4 mi (11.5 mph)

Rode the mtn bike on the Lawrence Loop with a side trip around Sanders Mound. Wanted to "create" a small path in the grass area as a route choice for orienteering. Result? Riding over grass 8 times does not create a path. Just need a elephant to walk through once.

Saturday Jun 2, 2018 #

Note
(rest day)

1st summer Dog Days Sat. run was canceled due to thunder/lightning. Then went to the Douglas County CASA Superheroes run at Southwind Theatres and took photos.

Friday Jun 1, 2018 #

8 AM

orienteering (field checking) 45:00 [1] 1.7 mi (26:28 / mi)
shoes: Salomon XT Wings 3

walking around Overlook Park area - field checking and forest maintenance.

strength/stretching 45:00 [1]

pruning branches to make an are less of "fight" woods

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