Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2020:

activity

time

miles

biking

19:46:43

252.09

(12.7/h)

405.7

(20.5/h)

1304

strength/stretching

8:13:00

running/walking

50:16

2.85

(17:38)

4.59

(10:58)

orienteering

21:20

3.42

(6:15)

5.5

(3:53)

19c

Total

29:11:19

258.36

415.79

1321

19c

averages - sleep:8.2

2:58

0:00

» now

Thursday Apr 30, 2020 #

8 AM

strength/stretching 8:00 [1]

2 PM

biking (road bike) 2:50:38 [3] 40.0 mi (14.1 mph) +316m
ahr:181 max:206 slept:7.5 shoes: Specialize Sport MTB

wanted to further today:
Davenport Winery > Vinland > Whitaker Hill > Eagle Bend > Fall Creek (& D Manning's house) > home. Sunny, 71F, slight breeze from the NW. More hills today. Goal was to finish without cramping - success.

Wednesday Apr 29, 2020 #

6 AM

strength/stretching 11:00 [1]
slept:7.25

the essential stretches for the plantar fascia, hips and Achilles, plus 25 pushups - morning wake up.

Tuesday Apr 28, 2020 #

7 AM

strength/stretching (Dog Days) 49:00 [1]
slept:8.0

calis/stretching at home.
Pushups: 4x25
11,22 or 30 reps of most exercises

Monday Apr 27, 2020 #

7 AM

strength/stretching 12:00 [1]
slept:8.0

stretching - heel drops & strengthening, glute airplanes, 25 pushups, rowing back and down.

3 PM

running/walking (walking/running) 33:46 [1] 2.1 mi (16:05 / mi)
ahr:113 max:132

Neighborhood walk/jog. Yes, jog! Galloway intervals: 30 sec easy jog, 60 sec walk - to test Achilles. Survived. Don't know if it's trying to get back to running too soon.

Sunday Apr 26, 2020 #

12 PM

biking (road bike) 1:39:08 [3] 23.25 mi (14.1 mph) +166m
ahr:110 max:175 slept:8.0 (injured) shoes: Specialize Sport MTB

Did "A" Lawrence Loop, not "The" Lawr. Loop, i.e., going clockwise today, got off the bikepath at Michigan & K10, took Lone Star Rd to Clinton dam, then down to LMH West and Rock Chalk Dr/Wakarusa back home.
Sunny, 68F when I started, almost no wind. There were a lot of people everywhere; lots of bikers. Someone yelled "Gene" just as I was turning to go downhill; I at least wave and now wonder who it was. Lots of bikers in "racing" jerseys everywhere as well as lots of family groups on bikes.
Intensity rated a 3 instead if a 2 as a guy passed me twice early on and I kept pace behind him and a friend when the stopped at the KU Rugby farm.

avg: 83 rpm (max 110), highest average so far this year.

Saturday Apr 25, 2020 #

7 AM

strength/stretching (Dog Days) 39:00 [3]
slept:8.0 (injured)

later start today, but a longer workout. the calis and stretches, 10 reps or 30 sec on most exercises. Pushups: 25-20-15-10-25

Friday Apr 24, 2020 #

Note
(injured) (rest day)

a rainy day

Thursday Apr 23, 2020 #

2 PM

biking (road bike) 2:19:49 [2] 31.6 mi (13.6 mph) +242m
ahr:98 max:146 slept:7.5 (injured) shoes: Specialize Sport MTB

Autour de Mont Bleu - great afternoon ride. Getting a little strong each ride, but still more training needed to stomp up hills. Temp: 70F, sunny. Sibleyville Road was so smooth; county did a great job. Out on old 10K to Eudora then Eudora blacktop to E1600, then my alternate Lawrence Loop streets back home.

Heart rate measurements seem lower than other days. I did coast more on the downhills and geared down to go up without too much effort.

avg 82 rpm

Wednesday Apr 22, 2020 #

6 AM

strength/stretching (Dog Days) 45:00 [1]
slept:7.5 (injured)

DD calis/stretching at home. Most exercises with 12 reps. Heel stretch & strength drills. 4x25 pushups throughout morning.

Doing more pushups gives me that tired feeling I used to get after weight workouts in a gym - finally putting some effort in the strength training.

Tuesday Apr 21, 2020 #

2 PM

biking (road bike) 1:21:00 [2] 18.7 mi (13.9 mph)
ahr:168 max:207 slept:7.75 shoes: Specialize Sport MTB

Out to Lakeview+, then up Farmers Turnpike to Queens, bike path the Rock Chalk Park, Rock Chalk Drive>Wakarusa, home via Trail.
Sunny, 70F.
avg: 81 rpm
Had a little more energy than the last ride. Neck and shoulders still ache and not comfortable towards the end.

Did do heel exercises this morning. 25 pushups.

Monday Apr 20, 2020 #

6 AM

strength/stretching 10:00 [1]
slept:7.5 (injured) (rest day)

a few exercises to loosen up - but definitely did the heel extensions and strengthening drills. 25 pushups.

1 PM

running/walking (walking) 16:30 [1] 0.75 mi (22:00 / mi)

easy walk around the neighborhood to loosen up the legs - heavy from yesterday's bike ride.

Sunday Apr 19, 2020 #

6 AM

strength/stretching (Dog Days) 28:00 [3]
slept:8.0

usual Dd stretches and calis, except left off side leg lifts and planks. 4x20 pushups. Heel stretches and 2nd day of heel strengthening exercises.

Saturday Apr 18, 2020 #

Note
(injured) (rest day)

unintended rest day - sunny, nice weather, then afternoon came after working on family tree and photos project and just felt too tired to go out.

Friday Apr 17, 2020 #

7 AM

strength/stretching (Dog Days) 43:00 [1]
slept:8.25 (injured)

Details:
stretching - neck rolls, arm swings, L-R side extensions
10 toe touches
25 pushups
10 lunges - front, back, side
1 Bulgarian split squat - right leg only, ingrown toe nail ache prevented the left
1 Romanian dead lift - with left leg to make up for the Bulg, ss
10 dog legs - L/R
10 donkey keys - L/R
25 pushups
10 KU track leg lifts
10 Rob Jones hip stretches - L/R
2 x 10 one-leg bridges w/ball - L/R
30 sec sitting squat abductors stretch
2 x 10 R leg lifts + 11 side lifts(toe/knee) + 12 one-side crab legs, repeat for L
10 spread 'ems
10 R Jones adjusted leg lifts
30 sec planks - front, R, L
25 pushups
10 x heel drops - L/R, then 5 more
2 x 10 side steps - L/R - with band
30 sitting crab legs with band
20 x rowing w/ easy band - straight back and pull downs
15 tricep dips

Wednesday Apr 15, 2020 #

7 AM

strength/stretching (Dog Days) 25:00 [1]
slept:8.5 (injured)

DD calis/stretching at home, 50 pushups, and heel extensions.

1 PM

biking (road bike) 2:22:55 [2] 30.0 mi (12.6 mph) +370m
ahr:117 max:192 shoes: Specialize Sport MTB

Out on farmer's turnpike to check out Wint Winter's renovation of the old school house, then back by Morningside Church to pick up the Lawrence Loop. I wanted 30 mi. today, so did loops around 4 blocks to get the extra distance. Temp: ~50F, sunny, windy from all directions.

avg 75rpm

Sunday Apr 12, 2020 #

5 AM

strength/stretching 36:00 [1]
slept:7.75 (injured)

5:30 am - DD exercises & stretching at home (pushups: 25, 5, 20, 25).
Heel drops feeling OK. 7 more days and start the strengthening exercises for the achilles.

9 AM

biking (road bike) 1:58:04 [2] 22.57 mi (11.5 mph)
ahr:145 max:186 shoes: Specialize Sport MTB

9:30 am - Forecast was for rain about noon, so plan was to ride circles around my neighborhood. Then decided I wanted to see downtown, KU campus, then West Campus, then Free State HS and meandering a lot before getting home. City streets are rougher and sandy on many corners, not as nice a country roads and the bike paths.
ave 75 rpm.

Saturday Apr 11, 2020 #

Note
(rest day)

another gorgeous day - sunny. But need a rest day.

6 AM

strength/stretching (Dog Days) 35:00 [1]
slept:8.0 (injured)

6:30 am - Dog Days workout at home. Included heel drops on the stairs (12 reps each leg) - the Achilles felt strong enough to begin these exercises without tearing them up. 2x25 pushups. I'll stop checking off "injured" when I can run again.
11:30 am - 15 more pushups

Friday Apr 10, 2020 #

2 PM

biking (road bike) 2:15:05 [3] 26.75 mi (11.9 mph) +210m
ahr:106 max:178 slept:8.5 shoes: Specialize Sport MTB

Lawrence Loop plus Noria Rd
avg: 79 rpm

4 PM

strength/stretching 5:00 [1]
(injured)

quad & hamstring stretches

Thursday Apr 9, 2020 #

6 AM

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

calis and stretching. 63 pushups

2 PM

biking (mountain bike on road) 41:58 [2] 6.46 mi (9.2 mph)
slept:7.5 (injured)

rode to Burcham Park to start 4 Lawrence Parks O - long course. Did it on a mtn bike. Then took a longer route home to get in a few more miles.

Still recovering from the achilles strain, so biking rather than running the course.

orienteering (mountain bike on road) 21:20 [3] ** 5.5 km (3:53 / km) +17m 3:49 / km
ahr:111 max:129 19c

UsynligO on mtn bike - long course. Fun to hear the music at each control and the beeping start. Rode back to the start instead of the finish, so lost a few seconds not reading the map clear to the end. Bike handling was a little weak not having been on the mtn bike in awhile. Fun workout.

Time and dist as recorded by Usynlig. Didn't start Garmin until after control #1, then rode from finish to where I started the Garmin (21:30, 3.37 mi)

Tuesday Apr 7, 2020 #

6 AM

strength/stretching (Dog Days) 28:00 [1]
slept:8.0

DDAH - Dog Days at home workout. 60 pushups today (3x20).

11 AM

biking (road bike) 1:54:46 [2] 24.26 mi (12.7 mph)
slept:8.0 (injured) shoes: Specialize Sport MTB

Lawrence Loop plus Danny Manning's old mansion.
Sunny, nice, wind fro0m the south, temp: 70F.
Lots of people on the loop trails. Will try to avoid the Loop more next time.

Monday Apr 6, 2020 #

biking (road bike) 1:14:20 [3] 15.5 mi (12.5 mph)
ahr:172 max:210 slept:7.0 shoes: Specialize Sport MTB

Clinton Overlook (to the gate,it was locked). temp: 65F, overcast.

80 rpm

Sunday Apr 5, 2020 #

7 AM

strength/stretching (Dog Days) 36:00 [1]
slept:8.0 (injured)

stretching and calisthenics at home

11 AM

biking (mountain bike on road) 1:09:00 [2] 13.0 mi (11.3 mph)

Rode to Haskell campus and back. Kept to flat roads to test the Achilles. Able to ride with no problems. Next ride will try going up a hill to see if there's any strain. Should stay away from running for awhile.
Temp: 50F, sunny. Wore 4 layers and pants, only had to take off the balaclava with about 3 miles to go.

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED

6 AM

strength/stretching (Dog Days) 26:00 [1]
slept:8.0 (injured)

at home DD workout

Wednesday Apr 1, 2020 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:8.0 (injured)

DD at home. No jumping jacks or anything bouncy to keep off of right Achilles. Need to add stretching exercises for calves and ankles along with the hips and hamstring - 100% from toe to hip.
8 hrs sleep = 8 hrs laying in bed too often not asleep.
Hope to ride my bike in 2 days while not running for awhile.

Will have to try the Water Tower course in 2 weeks and try Usynlig O again.
I saw that Rick Worner has set up some self O courses for the Rochester club.

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