Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2019:

activity

time

miles

running/walking

13:11:59

61.72

(12:50)

99.33

(7:58)

strength/stretching

5:25:00

0.5

0.81

biking

5:15:20

67.43

(12.8/h)

108.52

(20.6/h)

Total

23:52:19

129.65

208.65

averages - sleep:7

2:08

0:00

» now

Tuesday Apr 30, 2019 #

6 AM

strength/stretching (Dog Days) 50:00 [1] 0.5 mi (1:39:58 / mi)
slept:7.5

Dog Days workout led by Red Dog; 8 laps in gym ~ 0.5 mi.
Had some energy to do the workout today, not sharp but not draggin.

Sunday Apr 28, 2019 #

9 AM

running/walking 48:00 [2] 4.3 mi (11:10 / mi)
shoes: Hoka One One

Allen, TX, urban trails starting from skate park, with Dee. Light rain before we ran, but stopped when we went out. Damon decided not to ride his bike at the park due to rain so did not meet us there.

2 PM

running/walking (walking) 1:08:00 [2] 2.7 mi (25:11 / mi)
shoes: Hoka Clifton 4

walk in Arbor Hills Nature Park by Damon's apt complex with him, Dee, Eva and Kim. Damon led with a brisk pace. Muddy in spots. Could be a good O' sprint area for a summer event.Lots of people walking - families, dogs, a few runners mostly walkers.

Saturday Apr 27, 2019 #

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

Walked around Ft Worth Arboretum & Japanese Garden. Later walk around Damon's apt complex. A huge complex with about 1500 residents and complex has 7 swimming pools. Impressive - not in Kansas anymore. Times/distances approx.

Thursday Apr 25, 2019 #

6 AM

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

running/walking (Galloway run) 18:00 [3] 1.5 mi (12:00 / mi)
shoes: Hoka Clifton 4

Easy Galloway 60/30 jog/walk up Mass. from Comm. Bldg.

Wednesday Apr 24, 2019 #

7 AM

running/walking (Galloway run) 37:00 [2] 3.12 mi (11:52 / mi)
shoes: Hoka Clifton 4

test run a new T-Day 5K, course came up short, need to add back Maple Street. route

running/walking warm up/down (Galloway run) 18:00 [2] 1.41 mi (12:46 / mi)
slept:7.75 shoes: Hoka Clifton 4

further checking of alternate routes and warm down. Both runs this morning were Galloway intervals of 60/30 (approx.); easy effort all the time.

strength/stretching 10:00 [1]

pre/post run stretching

Tuesday Apr 23, 2019 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:6.5 shoes: Hoka One One

stayed up too late working on photos from the Relays masters races, but still managed to get enough sleep (cats weren't bothering us), so went to Dog Days and did most of the workout led by K. Baldwin - not too severe this morning.

running/walking (walking) 13:00 [3] 0.75 mi (17:20 / mi)
shoes: Hoka One One

easy walk on Mass., no running. Right ankle/achilles aching again. Trying to do all the stretching exercises and icing again.

Monday Apr 22, 2019 #

7 AM

running/walking long (Galloway run) 1:58:19 [2] 10.0 mi (11:50 / mi)
slept:7.0 shoes: Hoka Clifton 4

home to Martin Park Rd, then Rock Chalk Park and back. Didn't run Sunday since I was tired from 3 days of standing around the Kansas Relays taking photos. Run/walk intervals: 60/30. Used the Garmin 235 since I couldn't find the Galloway timer. Beep is very weak, so I also pace counted and raising the 235 to my ear to hear the beeps.

strength/stretching 10:00 [1]

pre/post stretching

Sunday Apr 21, 2019 #

Note
(rest day)

Sunday is a good day to rest. Too tired from 3 days of photo shoots and standing around on my feet.

Friday Apr 19, 2019 #

Note
(rest day)

spent the day shooting photos at the Kansas Relays, will do the same Sat.

Thursday Apr 18, 2019 #

6 AM

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

DD workout and stretching after run

running/walking (Galloway run) 27:12 [2] 2.75 mi (9:53 / mi)
slept:7.0 shoes: Hoka Clifton 4

felt very sluggish this morning. Hadn't fully recovered from yesterday's bike ride. Suggested route was a downtown run going from the community building to 10th, circle the block, then go to 9th circle the block, etc. until 7th St. Added a little more to get 2.75. Felt better at the end.

Wednesday Apr 17, 2019 #

6 AM

biking (road bike) 1:41:39 [2] 22.0 mi (13.0 mph)
shoes: Specialize Sport MTB

Did shorter Lawrence Loop this morning, essentially skipping the road between Martin Park and Rock Chalk Park.

Tuesday Apr 16, 2019 #

6 AM

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

DD workout at Comm. Bldg. Static stretches after downtown run.

running/walking 35:31 [2] 3.0 mi (11:50 / mi)
shoes: Hoka Clifton 4

1 mi run from Comm. Bldg up 11th, then Indiana, then down 12th to Mass (100% running). Then Galloway run (~60/30) through downtown streets to get 2 more miles.
Coffee with Dog Days group at Miltons.

Sunday Apr 14, 2019 #

2 PM

biking (road bike) 1:41:41 [2] 22.2 mi (13.1 mph)
shoes: Specialize Sport MTB

Lawrence Loop. Felt sluggish before getting on the bike. Wasn't thrilled to be riding in cooler weather with 3 layers to start, but after a couple of miles by Rock Chalk Park, starting feeling better. Felt a little stronger and smoother on the bike since the last ride. A few more rides and I may be able to join the RETRO group again.
Didn't get to bed until midnight because I got into working on a new Wichita orienteering map. So, tried to get up later and got about 7 hours laying in bed (I wouldn't call all of it sleep).

Saturday Apr 13, 2019 #

6 AM

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

stretching before 1st run, Dog Days stretching before 2nd run, static stretching after 2nd run.

running/walking long (Galloway run) 1:39:40 [2] 8.0 mi (12:27 / mi)
slept:6.5 shoes: Hoka Clifton 4

5.25 miles before meeting up with Dog Days group at 7:30 am.
Then ran from 9th & Vermont to levee by Johnny's to check out who was the Timer Guys working the Gravel Grinders National Championships. It was Trevor Darmstetter. Galloway intervals - about 60/30 - kept track only by pace counting as Galloway timer wasn't working.
Then after Dog Days stretching, ran/walked another 2.75 mi.
Coffee and scone at La Prima Taza with the Dog Days group.

Thursday Apr 11, 2019 #

5 AM

running/walking (Galloway run) 26:34 [2] 2.15 mi (12:21 / mi)
slept:6.5 shoes: Hoka Clifton 4

5:20 am - Pre Dog Days run downtown, Galloway 60/30 intervals. Temp: ~55F, windy.
2 layers on top was fine; no gloves.

6 AM

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

Red Dog led us on 30-sec drills. Did lat machine after first run and DD workout.
Static stretches outside the community building after the 2nd run.

running/walking hills (Dog Days) 25:56 [2] 2.25 mi (11:32 / mi)
shoes: Hoka Clifton 4

From Comm. Bldg. up 12th, down and back up Union garage, down Indiana, then 9th, and back to Vermont & 11th. Wasn't sure if I could record the distance accurately in the garage, so ran along the edge of the ramps to catch a better signal. Sped up on the stretches furthest away from the end, up and down.

Wednesday Apr 10, 2019 #

Note
(rest day)

Instead of a 20 mile bike ride, worked on the outdoor iguana cage, replacing the bottom board - hand sawed, painted, installed. Also tightened staples and added a new brace board. Old wood is weathered and some places rotted out. Dee suggested not building a completely new one as Chad (the iguana) is pretty old now.
Took the day to do it.

Tuesday Apr 9, 2019 #

6 AM

strength/stretching (Dog Days) 36:00 [1]
slept:7.0

Dog Days workout in the gym and static stretches after run.

running/walking 26:19 [2] 2.13 mi (12:21 / mi)
shoes: Hoka One One

Downtown run. easy pace.

Monday Apr 8, 2019 #

11 AM

biking (road bike) 1:52:00 [2] 23.23 mi (12.4 mph)
shoes: Specialize Sport MTB

First 20+ miler for the season. Kept the effort under control, stopped at Southwinds Theatre to take off leg warmers and long-sleeve undershirt. Temp: 70F, sunny. Nice spring day. Bradford pear treas in bloom, forsythia all yellow.

Saturday Apr 6, 2019 #

6 AM

strength/stretching warm up/down 12:00 [1]

Before driving to downtown did stretching at home,between runs, 8 min. of Dog Days stretching, after run stretching.

running/walking 1:35:00 [2] 8.16 mi (11:39 / mi)
shoes: Hoka Clifton 4

First 5 miles on own - Galloway intervals (60/30) - from 9th & Vermont to north Lawrence and ran last year's T Day 5K, back downtown to 11th and back to 9th & Vermont to join Dog Days group warmup.
Then ran to campanile hill (up/down on sidewalks), then up steps to JRP; and went back the same way - running all the time except walking the steepest parts. Felt OK and not draggy.

Thursday Apr 4, 2019 #

6 AM

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

running/walking 44:00 [2] 4.0 mi (11:00 / mi)
shoes: Hoka Clifton 4

downtown and 2 mile on levee

Tuesday Apr 2, 2019 #

6 AM

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

at Comm. Bldg

running/walking 31:28 [2] 2.5 mi (12:35 / mi)
slept:7.0 shoes: Hoka Clifton 4

ran along Mass. St. from 13th to bridge, added a "block" stretch east on the levee to check how smooth/rough the levee surface was.

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