Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Dec 31, 2003:

activity

time

miles

orienteering

5:02:29

2.05

3.3

5 /

31c

16%

running/walking

4:11:00

4.13

6.65

biking

2:38:00

strength/stretching

2:04:00

skiing &other

50:00

Total

14:45:29

6.18

9.95

5 /

31c

16%

2:45

0:00

» now

Tuesday Dec 30, 2003 #

strength/stretching 5:00 [1]

AM - 35pu35su 2x22dl 15mc15jj

orienteering (mtn bike O) 1:11:00 [3]

AM - Clinton SP. OK, this goes under O' this time - used map w/ compass and bookmark tape to keep track where I was on the map. Still a lot of riding and not looking at the map enough. Felt dizzy after a couple of uphills at west end; had to stop. Took pavement back to start (parked by pond W of Lake Henry). Sunny about 40.

Monday Dec 29, 2003 #

running/walking 19:00 [2]

PM - Monterey & Peterson - slow, but breathing hard - sluggish.

Saturday Dec 27, 2003 #

running/walking 1:31:00 [3]

AM - Evanston (Brummel to Bahai Temple in Wilmette) - w/ Dee. about 40 F - nice!

Thursday Dec 25, 2003 #

biking (mtn bike O) 1:17:00 [3]

AM - Clinton SP - mtn bike with O' map - area mostly south of Camp Bromelsick in open and on trails. Learning varying speeds on various terrain - open grass, mowed trails, muddy wooded trails, rocky trails. Got to relearn balance on bike on trails again. Wimped out on most steeper (but rideable) climbs.
Not enough map reading to qualify as O' training.

Wednesday Dec 24, 2003 #

running/walking 19:00 [3]

AM - Kasold/Peterson - easy - felt good, not dragging.

running/walking 23:00 [1]

PM - dropped Dee's van off at Hillcrest - jogged home via Lawrence Ave. About 40, sunny; felt tired.

Tuesday Dec 23, 2003 #

strength/stretching 5:00 [1]

AM - 15jj25pu15cr15mc2x22dl15tt

Saturday Dec 20, 2003 #

biking (mtn bike) 1:11:00 [3]

AM - Kaw River trails - packed w/ little snow at first, then 2 mi. in more snow/icy snow. Took awhile to getting used to slipping again. Muddy before/after turnaround w/ the snow slushier and better to ride on. Lowest gear kept getting caught and had to back pedal.. probably time for a tune up (don't have the time to maintain the bike myself anymore). Bales out to levee to about a mile or 2 before popping back into woods and trails last mile. Nice sunny day.

Friday Dec 19, 2003 #

running/walking 30:00 [3]

AM - SRFC - 30 min on the track w/ Kleven map (from WM89). Last mile in 7:56 - that wasn't easy - had to work for 8 min pace (ah, the ol' days of trying to crack 6...)

Thursday Dec 18, 2003 #

biking (indoor trainer) 10:00 [3]

AM - thought I'd try the exercise bike rather than jog around the track for an "easy" warmup. I punched "12" on the level of intensity (scale: 1-25)for 10 min. and had to work harder than planned. rpm avg - 100. Then 5 min warmup.

strength/stretching 25:00 [1]

AM - SRFC - then weight workout

Wednesday Dec 17, 2003 #

orienteering 40:51 [3] 3.3 km (12:23 / km)
6c

PM - Night O at Shawnee Mission Park. Eric Saggar set a nice 3 km course. Did not want to wade thru deeper creek on way to #3, so back tracked & went around but still crossed at a shallower point. Light rain before event, but stopped. Was in the 40s earlier in the day - so nice and comfortable run.

Tuesday Dec 16, 2003 #

strength/stretching 29:00 [1]

AM - SRFC - 10 min jog on track and 19 min weights.

Monday Dec 15, 2003 #

running/walking 22:00 [2] 2.13 mi (10:20 / mi)

AM - Rec Center track - 22 laps. Ran w/ SMOC map (the first 5 controls were on or near trails anyway, but the mapreading made the run a lot less boring).

Sunday Dec 14, 2003 #

running/walking 29:00 [2]

Ran on River trails about 4-5" of snow - only 1-3 people had been out - slow going. Turned around at Blue-eyes tree.
Tired.

Saturday Dec 13, 2003 #

skiing &other (snowshoeing) 50:00 [1]

AM - roads were still being cleared - instead of going to the YSI sports fields, went to West Campus to snowshoe w/ Damon's heavy Scout Days-made snowshoes. Walked and jogged - hard work.

strength/stretching 20:00 [1]

Before and after snowshoeing. Arms are going to be sore w/ shoveling and returning to the weight room for the 1st time yesterday.

Friday Dec 12, 2003 #

running/walking 18:00 [3] 2.0 mi (9:00 / mi)

AM - tried the new KU Rec Center for the 1st time. 8 1/2 laps per mile - will bring a map to read next time - 17 laps is boring! But at least I got up and ran...

strength/stretching 15:00 [1]

AM - after run - tried out the weight machines. Big facility - similar to new facilities in a lot of other colleges these days (e.g. Wyoming has a nice one, so does Pittsburg State).

Wednesday Dec 10, 2003 #

strength/stretching 20:00 [2]

AM - shoveled snow off driveway - harder work for me these days - got to go easy on the back.

Tuesday Dec 9, 2003 #

Note

Continued to rest from Possum Trot. Sleet in evening - winter is here.

Sunday Dec 7, 2003 #

orienteering 2:45:38 [4]
spiked:5/25c

Possum Trot VII - sunny. Followed pack to #1. Skipped #12 and 22. Probably skipping 11 & 12 would have been best for me. In a pack early with Keith Lay, Eric Saggars and David Coziahr. With Charlie DeWeese & Keith from about 5 to 9. Didn't see Charlie again until #23. Starting cramping up at 21 - sat on a log about a minute before punching in. Ran/walk rest of way n. No severe cramps, so survived another PT. Steepest terrain of all PTs. Think all that summer/fall bike riding had to have helped. Rough 2 weeks at work - long run was a good reward. Finished 11th overall.

Possum Trot - Splits

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