Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2019:

activity

time

miles

biking

18:05:56

233.87

(12.9/h)

376.38

(20.8/h)

574

running/walking

5:00:01

18.41

(16:18)

29.63

(10:07)

strength/stretching

3:16:00

orienteering

1:43:38

4.92

(21:04)

7.92

(13:05)

Total

28:05:35

257.2

413.93

574

averages - sleep:7.3 rhr:55

2:55

0:00

» now

Sunday Sep 29, 2019 #

9 AM

biking (road bike) 1:34:50 [2] 18.3 mi (11.6 mph)
slept:8.0 (injured) shoes: Specialize Sport MTB

Out thru Martin Park Road to Rock Chalk Park, then to Clinton Lake marina (water level has receded to see the upper marina parking lot; lower lots damaged from flooding and were closed). Took it easy all day. Lots of water on the bike paths and there was, again, a slick spot at Rock Chalk Park. Knew better than to try going over the spillway bike path and just wanted to see the marina today. felt nervous over any standing water on the paths. Even went slow going down the Martin Park Road and got an "on your left" by another rider. I've become one of those old guys who gets passed all the time now. It's what I've become.

Avg cadence: 61 (yes, easy day)
8 hrs of sleep, but not really solid sleeping.

Did the hip stretching exercises before and after the ride.

Saturday Sep 28, 2019 #

Note

Worked the Shoreline Shuffle 5K, renting runLawrence timing equipment and helped with the timing and scoring. Then at noon, helped with the timing of the Mad Dogs' 2nd Annual Last John Bunce Run. The Thanksgiving Day Run buffs came in, so loaded 12 cases to by car at Ad Astra and unloaded at home. Less strenuous if I carried one box instead of two at a time.

Decided against going to the St John's Octoberfest, so cooked a steak and vegetables dinner for myself tonight.

Friday Sep 27, 2019 #

8 AM

biking (road bike) 1:09:00 [2] 15.2 mi (13.2 mph)
slept:7.0 (injured) shoes: Specialize Sport MTB

Up Lawrence Ave to Trail, then Settler over to Stetson then Monterey, turned into the neighborhood to the northwest of Monterey/Peterson, then to Lakeview+ and back. Wanted more than 12 miles and added a few hills. Gusty from the south, but took it easy today.
New exercises from Rob Jones. I need to stretch the very tight side hip muscles causing extra strain on the hamstrings. Two new exercises: hip airplanes and hip 90-90s. See Dr Jones again on Monday. I may yet still be able to run a 10K on Oct 19.

Thursday Sep 26, 2019 #

6 AM

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

8 AM

biking (road bike) 1:44:14 [2] 23.1 mi (13.3 mph)
slept:7.0 (injured) shoes: Specialize Sport MTB

Lawrence Loop
Avg cadence: 82 rpm
No issues with hamstring

Wednesday Sep 25, 2019 #

8 AM

biking (road bike) 49:49 [2] 12.3 mi (14.8 mph)
slept:7.0 (injured) shoes: Specialize Sport MTB

Lakeview + easy ride, no issues with hamstring biking.

Tuesday Sep 24, 2019 #

6 AM

strength/stretching (Dog Days) 32:00 [1]
slept:7.0 (injured)

Dog Days workout doing all but any exercise that might hurt the right hamstring (no volleyball jumps, no frog hops, easy jumping jacks, etc.)
After walk, did more hamstring stretches at home.

running/walking (walking) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Hoka Clifton 4

14th/Rhode Island to 11th/Mass and back. Easy walk. Have a Thurs. appt with Rob Jones for advice on hamstring strain.

Monday Sep 23, 2019 #

9 AM

orienteering (walking) 1:26:00 [1] 3.8 mi (22:38 / mi)
(injured) shoes: Hoka Clifton 4

Set out pink vetting tape for Mike's KU campus O course for the ANTH 177 class. Easy walk reading the old KU campus map from 2006. Lots of changes in various spots but still a usable map. At 11 am met Professor Hoopes and his class, then went to luncheon with my ROMEO group. Then back to campus to pull the vetting tapes; this time without the map but still noticing changes). Nice walk on campus and got in 4 miles without tearing up my hamstring.

Back of right heel sore after walks/runs. Starting again to use stretching boot when reading or watching TV.

Sunday Sep 22, 2019 #

7 AM

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

running/walking warm up/down 9:00 [1] 0.8 mi (11:15 / mi)
shoes: Hoka Clifton 6

8 AM

running/walking race 1:10:00 [2] 10.0 km (7:00 / km)
(injured) shoes: Hoka Clifton 6

Senior Games 10K. Didn't go well. Started out running easy behind Evie Dietrich and Doug Hewitt. Knew better than trying to keep up as I wondered when my right hamstring would flare up with that twinge that I should ease up. Barely 1/2 mile out, I felt that twinge and started 60/30 Galloway run/walks. After the 1st lap of 2, needed to switch to 30/60 intervals and go easy on the running/jogging. Then it became race walk/walk and about 1 1/2 miles to go it was all walk. Came in next to last, but placed 2nd in M70 AND did not damage the hamstring any worse. Time to rehab and stretch. Appt with Rob Jones on Thurs.
Found out later times in 2019 do NOT qualify for the 2021 natl Sr Games.

Saturday Sep 21, 2019 #

running/walking (walking/running) 1:30:00 [1] 2.0 mi (45:00 / mi)
shoes: Hoka Clifton 4

Photographed the Baldwin HS Invitational XC meet. Mostly walking but ran to a few spots in a hurry.

Thursday Sep 19, 2019 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:7.5

Ken Bladwin led workout - various drills x 3.
Ran, then static stretches at the track before driving home.

running/walking (Galloway run) 25:43 [2] 2.3 mi (11:11 / mi)
shoes: Hoka Clifton 4

First run in awhile, hamstring felt OK, but right hip has aches not not so bad I'd have to stop. Galloway 60/30 intervals.
From Central MS to 11th, Indiana, 9th, Mass and back to 14th & Rhode Island.

Tuesday Sep 17, 2019 #

7 AM

biking (road bike) 2:32:32 [2] 34.7 mi (13.6 mph) +324m
ahr:108 max:176 slept:7.75 shoes: Specialize Sport MTB

Expanded Lawrence Loop (lots of side trips). Out via Martin Park first, got to Baker Wetlands and wanted to see if the low point at Louisiana St was passable today (it was). But, I turned back to Michigan and headed S to Leary Rd to E1550 and on 31st St, I found the paved trail to get to Mary's Lake (yes, the OK prez has her own lake . . .). So, checked out all the paths. I'll ask Mike for a base map to work on our next new park map. Then out to Noria Rd and roade back via 11th to downtown and home. Good even effort without overdoing it.

Avg cadence: 81 rpm

A good ride.

Monday Sep 16, 2019 #

9 AM

biking (road bike) 59:00 [2] 11.4 mi (11.6 mph)
ahr:99 rhr:55 shoes: Specialize Sport MTB

Rode to north Lawrence going over most of the T-Day 5K route plus an extra mile east on the levee.

Sunday Sep 15, 2019 #

10 AM

orienteering (walking) 17:38 [1] 1.12 mi (15:45 / mi)
shoes: Brooks Cascadia

Did registration for Eric Shumaker's O' meet at the Overlook Park. At the end I got a chance to walk the intro course to get in a mile today.

Saturday Sep 14, 2019 #

7 AM

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

pre-walk Dog Days warm up exercises

running/walking (walking) 31:18 [2] 2.0 mi (15:39 / mi)
(injured) shoes: Hoka Clifton 6

9th/Vermont to KU stadium, Oread Hotel and back. Jogged a few times, but mostly walking. Hamstring is not fully healed.

Friday Sep 13, 2019 #

9 AM

biking (road bike) 1:44:22 [2] 20.13 mi (11.6 mph)
shoes: Specialize Sport MTB

Rode with Retro Group from Clinton Overlook park to Lone Star Lake rest room on south side by swim beach; and back. Could not and did not try to keep up with the main group. Pretty much the last rider. Rode back with 4 others in a more leisurely pace. Main group rode to Globe before turning back. Nice weather, around 70F.

Thursday Sep 12, 2019 #

Note
(rest day)

Had 2nd shingles shot yesterday and feeling slow and groggy this day.

Wednesday Sep 11, 2019 #

8 AM

biking (road bike) 1:53:08 [3] 23.64 mi (12.5 mph)
ahr:110 max:193 shoes: Specialize Sport MTB

Lawrence Loop with detours. Rock Chalk Park trail closed so had to go up Queens Rd. Low point on bike path at Louisiana was under water again, so detours to Billy Mills Middle School and over the Burroughs Trail.
Riding with the mysterious pressure in the head and around the jaws and back of the neck whenever I'm bent over too long. Been having this for two weeks. Doctor didn't have an answer. Weather was decent.

Tuesday Sep 10, 2019 #

6 AM

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

Skipped the running afterwards.

9 AM

biking (road bike) 51:52 [1] 12.3 mi (14.2 mph)
shoes: Specialize Sport MTB

Lakeview+ - rode easy

Saturday Sep 7, 2019 #

7 AM

strength/stretching (Dog Days) 17:00 [1]

7:30 am - pre-run stretching; and post-run

running/walking (Galloway run) 30:00 [1] 2.1 mi (14:17 / mi)
shoes: Hoka Clifton 6

forgot my Garmin, so asked other people for start time, and read the clock at the corner of 9th & Vermont. 30/30 Galloway intervals, taking the run part very carefully. Thought about biking later today, but better rest.

Friday Sep 6, 2019 #

8 AM

biking (road bike) 2:21:50 [2] 30.38 mi (12.9 mph)
ahr:102 max:182 shoes: Specialize Sport MTB

7:30 am start, plan was to do the Lawrence Loop (counterclockwise) and the west end of Clinton SP. West end of the road at Clinton was blocked off. So, added a turn into Lake Henry; saw the flagging for the Hawk 100 already in place. Then the low point south of Broken Arrow Park (Louisiana) was flooded; Corps is releasing flood waters from Clinton Lake. So, rode by Billy Mills Middle School to get back onto the Loop trail. Took it as easy as I could, no issues at the end.

76 rpm avg.

strength/stretching 10:00 [1]

hamstring and quad stretches after biking. Then more hamstring exercises throughout the day.

Thursday Sep 5, 2019 #

6 AM

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

calisthenics

running/walking (Galloway run) 20:00 [1] 1.4 mi (14:17 / mi)
shoes: Hoka Clifton 4

Tried a Galloway run (30/30), but eased up at end to walk 100%. Hamstring still telling me to take it easy.

Tuesday Sep 3, 2019 #

6 AM

strength/stretching (Dog Days) 22:00 [1]

Ken Baldwin led stretching and calisthenics. Midway, he had the men do laps around the track while women did more calis. Then we switched.

running/walking (walking) 8:00 [2] 0.6 mi (13:20 / mi)
shoes: Hoka Clifton 4

4 1/2 laps on the 200m track - walking or fast walking, no running yet.

8 AM

biking (road bike) 2:25:19 [3] 32.42 mi (13.4 mph) +250m
shoes: Specialize Sport MTB

8:30 am - Retro group ride fromJason's Deli ti Vinland, Eudora blacktop, Davenport Winery, Noria Rd and back to Jason's Deli. Rode OK until Noria and K10, pooped out and started to want to cramp in the left quad. Finished OK. Brunch with Tetro group; had a steak Po' Boy with added salt. Tasty.

Moving time: 2:07:21

Avg rpm: 79.

Monday Sep 2, 2019 #

Note
(rest day)

took photos at Eudora Labor Day Library 5K.

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