Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2021:

activity # timemileskm+m
  running/walking18 20:18:07 79.52(15:19) 127.98(9:31) 802
  strength/stretching18 6:19:00
  orienteering4 2:55:23 9.45(18:33) 15.21(11:32) 19755c
  biking1 1:42:24 22.66(13.3/h) 36.47(21.4/h) 180
  Total26 31:14:54 111.63 179.65 117955c
averages - sleep:7.5

«»
4:15
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Sep 30, 2021 #

6 AM

strength/stretching 45:00 [1]
slept:8.0

With house water shut off until plumber arrives, slept later and didn't go to Dog Days, so did my own DD workout plus 2 sets of PT for the right shoulder. 4x30 pushups. Heel stretches, too; hadn't done that enough .
3 PM

running/walking warm up/down (walking ) 3:30:00 [1] 1.0 mi (3:30:03 / mi)
shoes: Salomon Sense Ride 4

Worked the Perry-Lecompton cross country races at Wild Horse Trails area of Perry Lake. Fun to work, but paid the price for standing around for over 3 hours - stiff back, and later cramps in middle of the night.
Rain missed the XC races until just at the end. The driving back on US24, super heavy downpour that let up east of Perry. It was night driving at its worse. It was marathon length of time.

Wednesday Sep 29, 2021 #

7 AM

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

running/walking 49:31 [2] *** 4.28 mi (11:34 / mi) +31m 11:19 / mi
ahr:109 max:140 slept:8.0 shoes: Hoka Clifton 8

Home to 6th & Vermont - back via Sandra Shaw trails and stopped by LMH to ask where I'll get my booster shot on Friday.
Galloway intervals (150/30) - slow, which was OK.

Tuesday Sep 28, 2021 #

6 AM

strength/stretching 25:00 [1]
slept:7.5

Pre-run stretching at home and Dog Days workout

running/walking 36:00 [2] 2.31 mi (15:35 / mi) +14m 15:18 / mi
ahr:126 max:156 shoes: Hoka Clifton 6

2 laps on track before Dog Days, then Galloway walk/run (30.30) to 7th & Mass and back to Liberty Mem. CMS.

Monday Sep 27, 2021 #

Note
(rest day)

Sunday Sep 26, 2021 #

7 AM

strength/stretching 11:00 [3]
slept:7.5

pre/post run stretches and foam rolling

running/walking long 2:49:01 [2] 13.13 mi (12:52 / mi) +176m 12:21 / mi
ahr:102 max:137 shoes: Hoka Clifton 8

Home > Martin Park Rd > west to bike path along K10 > 6th ? Queen > Trail > Lawrence Ave and to get the right mileage to 6th & Schwarz before turning around and back home.
Galloway intervals - every 3 min, took a 30 sec walk break for the most part. Occasionally missed a walk break and at 11.5 mi to go, started to walk more as right calf was feeling weak.
Temp: 55F, sunny, cool breeze from the south.

Saturday Sep 25, 2021 #

Note
(rest day)

In the morning, helped with the Shoreline Shuffle 5K at Clinton SP.
1 PM

strength/stretching 16:00 [1]

PT exercises for the shoulder and 2x30 pushups

Friday Sep 24, 2021 #

Note
(rest day)

Only exercise was walking from D&D Tires to The Roost and back.

Thursday Sep 23, 2021 #

6 AM

running/walking 15:30 [1] 1.1 mi (14:06 / mi) +2m 14:01 / mi
ahr:94 max:125 slept:7.0 shoes: Patagonia EVERLong

Pre= Dog Days warmup jog

strength/stretching 24:00 [1]

Pre-run stretching at home + 20 min - calis at Dog Days

running/walking 32:32 [2] 2.46 mi (13:13 / mi) +16m 12:58 / mi
ahr:102 max:137 shoes: Patagonia EVERLong

2 laps around Liberty Memorial CMS block and laps around 200m track.
2x200 TT at 2:14, 2:14. Easy 1 block walk to car. Galloway 150/30 intervals

Wednesday Sep 22, 2021 #

10 AM

orienteering 48:59 [2] 1.95 mi (25:07 / mi) +55m 23:06 / mi
ahr:97 max:144 14c shoes: Hoka Clifton 6

Set out controls on KU campus for ANTH177 class for Mike E's course. Mostly walking with some running. Used pink flagging tape/skewer flags for markers. Stayed to see the instructor send out his class in groups of 2-4. Most of the groups found all or nearly all the controls. It was great day to be outside.
11 AM

orienteering (marker pickup) 30:17 [2] *** 1.99 mi (15:13 / mi) +48m 14:09 / mi
ahr:112 max:171 14c shoes: Hoka Clifton 6

Marker pickup, running instead of walking. Plus jog into Kansas Union on way back to the car.

Tuesday Sep 21, 2021 #

6 AM

strength/stretching 32:00 [1]
slept:7.5 (rest day)

Dog Days stretching and shoulder PT exercises at home.

running/walking (walk) 9:45 [1] 0.4 mi (24:22 / mi)

Pre Dog Days walk, felt bloated and didn't feel like running today.

Monday Sep 20, 2021 #

Note
(rest day)

Sunday Sep 19, 2021 #

8 AM

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

Pre-run stretches and after run hamstring and quad stretches.

running/walking long 2:02:33 [2] 10.11 mi (12:07 / mi) +127m 11:40 / mi
ahr:103 max:127 shoes: Hoka Clifton 8

Long run via West Middle School, then orienteering on KU Campus, to Haskell. At Haskell realized doing the O on campus added more distance and then decided to take the most direct route back home. Galloway intervals - set beeper for 3 minutes and after a beep, walked 30 sec. Sunny and 70s. Some breeze. Orienteering portion was about 24 minutes.

orienteering 24:00 [3] 1.37 mi (17:31 / mi)
13c

Saturday Sep 18, 2021 #

7 AM

running/walking 10:23 [2] 1.69 mi (6:09 / mi) +4m 6:06 / mi
ahr:142 max:161 slept:7.0 shoes: Hoka Clifton 8

Pre-Dog Days run downtown. All easy running.

strength/stretching warm up/down 17:00 [1]

5 min at home and 12 min with Red Dog..
8 AM

running/walking (Galloway intgervals) 26:41 [2] 2.12 mi (12:35 / mi) +33m 12:00 / mi
ahr:101 max:144 shoes: Hoka Clifton 8

9th & Vermont, cross bridge to Centenary Methodist Church and back.
Galloway intervals: 90/30 (without the beeper).

Friday Sep 17, 2021 #

Note
(rest day)

Thursday Sep 16, 2021 #

6 AM

strength/stretching (Dog Days) 35:00 [1]
slept:7.75

running/walking hills 29:41 [3] *** 2.0 mi (14:50 / mi) +59m 13:36 / mi
ahr:119 max:161 shoes: Hoka Clifton 8

Liberty Mem Central MS, up 14th and back; stopped in the Union.

More walking than running; very tired today.

Wednesday Sep 15, 2021 #

5 AM

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

6 AM

running/walking 1:15:53 [3] 5.75 mi (13:12 / mi) +46m 12:53 / mi
ahr:107 max:166 slept:7.75 shoes: Hoka Clifton 6

Ran with Dee's group from Deerfield to West Middle School track, 100 running.
On track, wanted to work on 9:00/mile pace
400/800/400 (splits: 2:11, 4:30, 2:07). Slowest pace among all of Dee's group.
Galloway jog back home (60/30 intervals).
Temp: 60s, nice

Tuesday Sep 14, 2021 #

6 AM

strength/stretching 33:00 [1]
slept:7.75

13 minutes at home PT exercises for shoulder and run stretches, then 20 at Dog Days.

running/walking 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Hoka Clifton 6

easy walk and jog before Dog Days workout.

running/walking 43:24 [2] 3.09 mi (14:03 / mi)
ahr:136 max:166 shoes: Hoka Clifton 6

14th >Mass > 15th > Burroughs Trail > 14th > Mass back to start.

Roughly 90/30 Galloway intervals, but easier effort level. Then back on the Liberty Memorial MS track and did two 400m shooting for 2:15 pace. ended up with 2:11 and 2:16. That's the target pace (9 min/mile) for my next half marathon race. That's the target pace for the running part; I will walk 30 seconds between the run pace.

Sunday Sep 12, 2021 #

6 AM

strength/stretching warm up/down 5:00 [1]

Used foam roller on legs after run.

running/walking 2:26:51 [2] 12.0 mi (12:14 / mi) +124m 11:51 / mi
ahr:108 max:169 slept:7.75 shoes: New Balance 880

Home - West Middle School - KU - Haskell - downtown - S Shaw Park and home. long run with 90/30 Galloway intervals. Ran under control (not too fast) and finished tired, but not hurting. I'm finally figuring it out. Temp: 70s, breezy, nice morning. Lots of people out.

Thursday Sep 9, 2021 #

6 AM

strength/stretching 20:00 [1]

Dog Days

running/walking 1:08:25 [2] 5.5 mi (12:26 / mi) +65m 12:00 / mi
ahr:95 max:126 shoes: New Balance 880

Before Dog Days workout, ran down Mass St to check out the setup for the Annual Sidewalk Sale (barely any activity before 6 am). 3.5 mi. in 42:54
Then Dog Days run was 2 miles in 25:31 (Mass to 11th to Louisiana to 14th and back to start).

Wednesday Sep 8, 2021 #

1 PM

strength/stretching 19:00 [1]
slept:8.0 (rest day)

PT exercises for the right shoulder - finally did all 3 sets.

Tuesday Sep 7, 2021 #

6 AM

strength/stretching 29:00 [1]
slept:7.0

Dog Days workout and arm swing PT exercises for shoulder.

running/walking (walk) 31:00 [2] 2.0 mi (15:30 / mi) +10m 15:16 / mi
ahr:114 max:155 shoes: Hoka Clifton 6

From Liberty Memorial MS to 7th & Vermont and back. 100% walk.

Monday Sep 6, 2021 #

8 AM

running/walking 1:14:36 [2] 5.49 mi (13:35 / mi) +74m 13:03 / mi
ahr:108 max:155 slept:7.0 shoes: New Balance 880

Met Kara Baden, Tom Stone and Doug Hewitt at Broken Arrow Park. Tom and I ran thru the Baker Wetlands, a Galloway run/walk without using a timer.
About mile 4, bottom of left foot started to ache. Time to get new shoes (heels are worn out).

Sunday Sep 5, 2021 #

10 AM

biking (road bike) 1:42:24 [3] 22.66 mi (13.3 mph) +180m
ahr:154 max:203 shoes: Serfas tires

Lawrence Loop clockwise with a stop at Caseys on Bob Billings.

79 rpm

Saturday Sep 4, 2021 #

8 AM

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

orienteering 58:45 [3] *** 3.55 mi (16:33 / mi) +75m 15:32 / mi
ahr:122 max:141 12c slept:7.0 shoes: Salomon Sense Ride 4

Score O at Overlook Park, in a light rain - very pleasant.
Bad route choice from Sanders Mound top to next control - should not have tried going along the lake edge, high weeds and walked through almost waist-deep marsh - pleasantly cool, but soooo slow. 9 to 8 (score O) was almost a beeline catching the trail in between, finding the trail 8 was on, I went south first instead of north. And mucked around look for 6, but glasses were too wet and mess to read well. Enjoyable event in spite of always having trouble with glasses in the rain.

orienteering 13:22 [3] ** 0.59 mi (22:39 / mi) +19m 20:35 / mi
ahr:104 max:134 2c shoes: Salomon Sense Ride 4

marker pickup - drove to 3 and walk/jog to the other two. ET for the 2.

Friday Sep 3, 2021 #

2 PM

running/walking 10:00 [1] 0.5 mi (20:00 / mi)
(rest day)

walk around the block

Thursday Sep 2, 2021 #

6 AM

strength/stretching 30:00 [1]
slept:8.0

pre-run pre-stretch, Dog Days workout (more reps on core muscles), post run stretches.

running/walking 48:21 [2] 4.09 mi (11:49 / mi) +21m 11:38 / mi
ahr:107 max:126 shoes: New Balance 880

1st did 1.79 mi before Dog Days, then 2.3 mi up Mass to 7th and back. Galloway 60/30 pushing the 60 pace more this morning.

Wednesday Sep 1, 2021 #

Note
(rest day)

« Earlier | Later »