Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2018:

	activity	#	time	miles		km		+m
	running/walking	17	10:33:03	51.9		83.52
	biking	4	6:41:37	91.9	(13.7/h)	147.9	(22.1/h)
	strength/stretching	13	4:04:00	1.4		2.25
	orienteering	4	3:55:40	12.55	(18:47)	20.2	(11:40)	430	21c
	Total	27	25:14:20	157.75		253.88		430	21c
averages - sleep:7.3

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Sunday Sep 30, 2018 #

running/walking 48:00 [2] 4.6 mi (10:26 / mi)
shoes: Hoka Clifton 4

In Rohnert Park CA, ran along Holly Ave and part of Golf Course Way. Out and back route from Dee's cousin's house.

Saturday Sep 29, 2018 #

Note
(rest day)

flight to Oakland. 10 min walk around airport in Phoenix (layover)

Thursday Sep 27, 2018 #

6 AM

strength/stretching (Dog Days) 21:00 [1]
slept:6.5

Dog Days workout in 45 degrees, so lots o f quick, high energy drills to help us keep warm. Wore 2 layers (top and bottom), could have used gloves.

running/walking hills (stadium steps) 5:00 [2] 0.2 mi (24:59 / mi)

5 flights of stadium steps.

running/walking 10:00 [3] 1.0 mi (10:00 / mi)

4 laps around track, run easy, then last 3 laps, ran hard on the curves, easy on straights.

Wednesday Sep 26, 2018 #

strength/stretching warm up/down 8:00 [1] 0.3 mi (26:39 / mi)

pre/post stretching and walk to/back from car to start

7 AM

orienteering 58:00 [3] 7.9 km (7:21 / km)
slept:7.75 shoes: Salomon XT Wings 3

Haskell campus O' using a map and course from 1989 (part of Fritz's Urban O' Series). Map is old but only one control location (the bridge) is no longer there. New buildings, overgrown trails, changed XC course - all part of differences on the map that kept the run interesting. Got on campus about 7:30 am; ran along then students started to arrive on campus. Temp: 47F, overcast - nice morning to run. Hands were cold.

A couple of long route choices. 1. old option of running along the northern edge of the Broken Arrow School grounds closed off these days. 2. Didn't want to go through any rough woods today, so took a lot of longer around-legs.

Mostly running, but did take a few 15 sec walk breaks.

Tuesday Sep 25, 2018 #

6 AM

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

stretching and calis, then run, and static stretches after run

running/walking 16:00 [2] 1.5 mi (10:40 / mi)
shoes: Hoka One One

easy 6 laps around Haskell track

Monday Sep 24, 2018 #

Note
(rest day)

just a 15 minute walk around the block in the afternoon

Sunday Sep 23, 2018 #

8 AM

running/walking warm up/down 20:00 [1] 1.2 mi (16:40 / mi)
slept:7.5 shoes: Hoka Clifton 4

dynamic stretching, then 1.2 mi warmup run.
After race, static stretches at the finish line.
7.5 hrs sleep, but woke up every 2 hours.

running/walking race 51:47 [3] 6.2 mi (8:21 / mi)
shoes: Hoka Clifton 4

Kansas Senior Games 10K. Reading the national Senior Games rules, it seemed that I had to run a 53:15 or better to qualify. But, was told you only had to place in the top four. Anyway, I ran hard to beat the target time (TT). 1st lap was 26:12 so I had to push the pace on lap 2. So it was one of those rare races I had a negative split (so I was told) and I wasn't necessarily holding back on the first lap.
It was a 10K. I had run so many in the past that feeling of discomfort (breathing hard, pushing the pace and not letting up) was familiar enough I could put up the the pain I recently haven't been used to.

Splits: 8:13, 8:15, 8:14, 8:33, 8:17, 8:17, and 1:57. Numbers don't add up to be a negative split between the two 5Ks. Funky setup - one start, two finish lines for each course (5K and 10K ran simultaneously).
Anyway, beat the TT by a minute and a half and felt it was a good, honest effort today. On to Albuquerque in 2019.

C • Albuquerque 1

Saturday Sep 22, 2018 #

8 AM

running/walking (cross country) 19:00 [2] 2.0 mi (9:30 / mi)
slept:7.5 shoes: Patagonia EVERLong

Haskell 2 mile fun run XC. Wanted an easy run to loosen up before tomorrow.
Used 1st mile as a warmup; 10 min/mile wasn't "easy" for a warmup.

Friday Sep 21, 2018 #

Note
(rest day)

Thursday Sep 20, 2018 #

6 AM

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

running/walking intervals 20:00 [3]
slept:6.25 shoes: Hoka Clifton 4

Ran perimeter roads of Haskell. 1 mile easy jog, then
4 x 30/30 run/walk with target pace of 8:30,
then
4x 60/30 with last two 60 sec on the track. Pace ranged from 7:45 to 8:45, but too often too fast. To translate a pace for Sunday's 10K, got to run relaxed and try to be just at tempo for the full 10K.

Got back late last night from "Blackkklansman" (Kevin Willmott & Spike Lee's). Didn't stay for the Q&A with Willmott as Dee and I had to get up early this morning.

Wednesday Sep 19, 2018 #

10 AM

biking (road bike) 50:00 [2] 12.3 mi (14.8 mph)
slept:7.5 shoes: Specialize Sport MTB

Lakeview+ - easy run; worked on keeping spinning at 90 rpm. Wind mild from SW

Avg rpm: 85.5

Tuesday Sep 18, 2018 #

6 AM

strength/stretching (Dog Days) 32:00 [1]

dragging this morning, no energy

running/walking 12:00 [2] 1.25 mi (9:36 / mi)
shoes: Hoka One One

easy 5 laps, was going to walk/run then easy 5 with Joanie Starks

Monday Sep 17, 2018 #

5 AM

running/walking long (Galloway run) 1:44:47 [2] 9.2 mi (11:23 / mi)
slept:7.0 shoes: Hoka Clifton 4

to Best Western Plus Hotel from home. Galloway intervals: 60/30.
Carried water bottle and took in one gu pack. Fun to run in the dark, except my Black Diamond headlamp battery went dead as I got onto Trail and discovered why Dee hates the speed bumps. The bumps are OK, it's the gaps that are tricky if your foot is partly on the bump and partly over the flat gap - a chance to twist an ankle. My ankle rolled is a tad, but I caught myself so no harm. A working headlamp is a must.
Enjoyed seeing the sunrise.
Went earlier than usual so I could chauffeur Jack O for a doctor's appt. at 9 am.

strength/stretching 8:00 [1]

before and after run stretches

Sunday Sep 16, 2018 #

9 AM

biking (road bike) 1:44:37 [2] 25.0 mi (14.3 mph)
shoes: Specialize Sport MTB

Lawrence Loop + Leary Rd and DG458 - clockwise. Goal was to ride easy to recover from yesterday's stadium basking in the sun.
77 rpm. Kept in low gears as much as possible. Never out of the saddle, but pushed bigger gears uphills emphasizing using all the muscles on the up as well as down strokes.

Saturday Sep 15, 2018 #

6 AM

strength/stretching 5:00 [1]

running/walking (Galloway run) 1:05:00 [2] 5.5 mi (11:49 / mi)
shoes: Hoka Clifton 4

From house to KU Campus - up Arkansas and by KANU station, Jayhawk Blvd, Union, then by stadium to catch sight of the KU Marching Band practicing, then home.
Galloway out: 60/30 intervals, back tried 150/30 but was inconsistent with the intervals. Tried to take it easy before meeting college buddies for the KU-Rutgers game.

Sat for 3 hours in the sun at the game - tough for us old guys. We sat in the bowels of the stadium the 3rd quarter to watch the game on the TV screens.

Thursday Sep 13, 2018 #

5 AM

running/walking 24:00 [2] 2.1 mi (11:26 / mi)
slept:6.5 shoes: Hoka Clifton 4

pre- Dog Days run around the Haskell perimeter roads.

6 AM

strength/stretching (Dog Days) 32:00 [1] 0.6 mi (53:19 / mi)

workout with Dog Days and some walking and jogging

7 AM

running/walking 19:25 [3] 2.1 mi (9:15 / mi)
shoes: Hoka Clifton 4

~6:30 - ran the perimeter roads as part of Dog Days workout. Pushed the pace last 3/4s of the run. Burt the time shows I didn't go very fast. May not qualify for Senior Games Nationals in Topeka in the 23rd. I'll still try, but the times don't show I'm fast enough.

strength/stretching warm up/down 15:00 [1] 0.5 mi (29:59 / mi)

easy walk and static stretches after run

Wednesday Sep 12, 2018 #

10 AM

running/walking (walking) 12:00 [1] 1.0 km (12:00 / km)
(rest day)

easy stroll around the neighborhood to stretch the legs

Tuesday Sep 11, 2018 #

6 AM

strength/stretching (Dog Days) 20:00 [1]
slept:7.0

more pushups today; Red Dog asked for a moment of silence to remember 9/11.

biking (road bike) 2:08:00 [2] 27.6 mi (12.9 mph)
shoes: Specialize Sport MTB

From Hobby Lobby to Lone Star Lake dam, back via Lery Rd, Louisiana, bike path back to start. Fun to be in a pace line going out. Enjoyed the solo ride back. Also wanted to check out the Baker Wetlands for an alternate course for next year's Rexy Run. Today was a 69 mile ride to celebrate Kerry Wolfington's birthday, but I was only up for a shorter ride after doing Dog Days. Cool enough at the start to wear 2 layers.

Monday Sep 10, 2018 #

Note
(rest day)

mowed lawn

Sunday Sep 9, 2018 #

10 AM

biking (road bike) 1:59:00 [2] 27.0 mi (13.6 mph)
shoes: Specialize Sport MTB

Was going to Lone Star Lake, but left hamstring was trying to cramp up on me, so I turned around at N900 & E1000. Got back OK but really ease up on the effort. New road (DG458) to Lone Star town is nice with the wide shoulders. Lots of bikers out today.

Saturday Sep 8, 2018 #

7 AM

running/walking warm up/down 11:34 [1] 1.0 mi (11:34 / mi)
shoes: Hoka Clifton 4

easy jog before meeting up with Dog Days group

strength/stretching 14:00 [1]

Dog Days warmups, then at home static stretches

running/walking 47:15 [3] 5.0 mi (9:27 / mi)
shoes: Hoka Clifton 4

from 9th/Vermont to 23rd/Burroughs Trail and back. At tempo on the way back.

Coffee at Prima Taza with DD group afterwards.

Friday Sep 7, 2018 #

10 AM

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

stretching before and after run

running/walking (Galloway run) 54:31 [2] 7.44 km (7:20 / km)
slept:8.5 shoes: Hoka Clifton 4

home to 7th & Vermont - out via Burcham, back via 7th.

Thursday Sep 6, 2018 #

6 AM

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

stretching and some calis in the dark, then run, then stretching afterwards

running/walking 12:44 [2] 1.25 mi (10:11 / mi)
shoes: Hoka One One

5 laps on Haskell track, ran 100%

Wednesday Sep 5, 2018 #

Note
(rest day)

rain, so did not ride bike

Tuesday Sep 4, 2018 #

Note
(rest day)

Monday Sep 3, 2018 #

10 AM

orienteering race 55:29 [3] 4.1 km (13:32 / km) +160m 11:19 / km
shoes: Salomon XT Wings 3

Superfly Marsh - Brown - 3rd in M70, still one major mistake today, but at least it wasn't two biggies like the two previous days.

Western States Day 3 Brown - Splits

Sunday Sep 2, 2018 #

8 AM

running/walking warm up/down (& stretching) 50:00 [1] 2.5 km (20:00 / km)
slept:8.0 shoes: Salomon XT Wings 3

Walked to finish, then stretching before jogging warm up. After O run, status stretches.

9 AM

orienteering race 1:03:41 [3] *** 4.2 km (15:10 / km) +150m 12:52 / km
11c shoes: Salomon XT Wings 3

Twin Boulders, RMOF, my 3rd day of competition. Brown, M70. Two huge errors again, but today made effort to figure out error and looked for better attack points to relocate. Disappointed but thescenery and map and the wreath of the runwasak nice, I wasn't upset like ysterday. My distance: 4.6 km.

Western States Day 2 Brown - Splits

Saturday Sep 1, 2018 #

9 AM

running/walking warm up/down (& stretching) 30:00 [1] 1.0 mi (30:00 / mi)
shoes: Salomon XT Wings 3

10 AM

orienteering race 58:30 [3] *** 4.0 km (14:38 / km) +120m 12:43 / km
10c

Pelican East, RMOF, 2nd day, after yesterday's good clean run. Two huge errors with wandering around searching for marker without a plan to figure out where the best relocation attack point should be. Grumpy mood afterwards. Also more tired on the course; better energy yesterday.

Western States Day 1 Brown - Splits

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