Training Log Archive: MeanGeneIn the 31 days ending Jan 31, 2004:
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Saturday Jan 31, 2004 #
running/walking 1:30:00 [3]
AM - Kaw River trails - bare, icy and little snow cover on trails. 13 degrees. Winter storm coming...
Friday Jan 30, 2004 #
strength/stretching 30:00 [1]
AM - SRFC weights
Thursday Jan 29, 2004 #
running/walking (w/ map) 27:00 [3] 3.0 mi (9:00 / mi)
AM - SRFC - run on track w/Baldwin Hill map - Apr 15, 00. Mapread to Green #10. tried to run actual distance on the map (& count laps: 8 1/2 per mile).
Wednesday Jan 28, 2004 #
strength/stretching 30:00 [1]
AM - SRFC - 1 mi run & weights
bp 15x105, 12x120, 10x135 ad/abductors 20x90, etc.
bp 15x105, 12x120, 10x135 ad/abductors 20x90, etc.
Tuesday Jan 27, 2004 #
biking (exercise bike) 38:00 [3]
ahr:105
AM - SRFC 35 min on (setting: #8, hills), and 3 min warm down.
Monday Jan 26, 2004 #
strength/stretching 27:00 [1]
AM - SRFC - weights (incl. 1 mi run)
Saturday Jan 24, 2004 #
biking (mtn bike) 1:00:00 [3]
AM - still sunny about 40, tomorrow - ice.
Clinton SP trails (out to Lands End and back via paved roads).
Clinton SP trails (out to Lands End and back via paved roads).
Friday Jan 23, 2004 #
running/walking 19:00 [3] 2.0 mi (9:30 / mi)
AM - on SRFC track, with map
strength/stretching 18:00 [1]
SRFC - weight training
Wednesday Jan 21, 2004 #
strength/stretching 30:00 [1]
AM - 8:45 min jog & weights (SRFC)
Tuesday Jan 20, 2004 #
biking (exercise bike) 30:00 [2]
ahr:97
AM - SRFC - need to bring something to read when sitting on a bike for 30 min. Still a neophyte when biking to nowhere... & the TVs were off this morning.
Saturday Jan 17, 2004 #
running/walking 1:52:37 [5] 13.1 mi (8:36 / mi)
Topeka-Auburn half-marathon. Strong wind from N. Fortunately Auburn was south of Topeka. Stopped raining when we started. About 40 degress. Ran in shorts, gloves, Vermont O' beanie & long-sleeves. Ran w/ Dee. Stopped at aid stations to drink, then ran quickly to catch Dee each time.
Friday Jan 16, 2004 #
strength/stretching 32:00 [1]
AM - SRFC - 10 min run, 22 min weights (incl. bnechpr 12x90, 10x105, 10x120, 35su, incl heel raises today).
Wednesday Jan 14, 2004 #
strength/stretching 23:00 [1]
AM - SRFC weights
orienteering (night O) 1:00:00 [3]
PM - Shawnee Mission Park night O' run w/ Spike. Took turns using a corridor map Spike designed. Kept more in contact with the map than other night-Os where familiarity of the park often meant less mapreading.
Tuesday Jan 13, 2004 #
running/walking 43:00 [3]
AM - about 30 degrees and bored with indoor tracks, so out to Stetson & Monterey. sluggish at first, then legs felt good on the return.
Monday Jan 12, 2004 #
strength/stretching 32:00 [1]
AM - SRFC - 10 min warmup jog on track, weights:
bench 15x75, 12x90, 10x105
ad/abductors 15x each
35 situps
hamstring & quad machines
row, pullup, lats
glutes
bench 15x75, 12x90, 10x105
ad/abductors 15x each
35 situps
hamstring & quad machines
row, pullup, lats
glutes
Sunday Jan 11, 2004 #
orienteering 1:03:55 [5] 7.25 km (8:49 / km)
spiked:7/16c
PM - Kill Creek Park - red course. about 55 degrees & sunny. Too warm for the planned mtn bike O. Keith Lay beat me by 20 sec. I had a good run. 20 sec? Shouldn't have gone after Dick Luckerman looking for #7 - should have kept running on the trail. Really a pretty clean run otherwise. Keith's got the young legs...
orienteering 32:00 [1]
6c
After 15-20 min rest - jogged with Spike on part of Orange course... mostly trails whenever possible.
Saturday Jan 10, 2004 #
Note
nice sunny day, but could not get motivated even for a 20 min run. Another rest day.
Thursday Jan 8, 2004 #
biking (exercise bike) 30:00 [3]
AM - SRFC - brought a map along & read it for about 20 min. Was able to figure out the settings [used "5" most of the time - upped it to 12 for the last 3 min - (25 is max). Set on "hills"]. Mostly spinning (95 - 140 rpm, avg about 100). Calories: 255.
Wednesday Jan 7, 2004 #
strength/stretching 27:00 [1]
AM - SRFC - 9 min run & weights
Tuesday Jan 6, 2004 #
biking (exercise bike) 30:00 [3]
AM - SRFC - 27 min on exercise bike - "hills" setting, but low level - 2?
3 min warm down. Burnt over 300 cal.
3 min warm down. Burnt over 300 cal.
Monday Jan 5, 2004 #
strength/stretching 30:00 [1]
AM - SRFC - 10 min run, then weights
Sunday Jan 4, 2004 #
running/walking 46:00 [1]
6pm - 7th? annual Late Night w/ Mook Run. At river trails with Spike and Rick Hermesch. Easy run, icy trails, 18 degrees. Spiked shoes helped. Mook was missing. Fritz was iced-in in Topeka.
Saturday Jan 3, 2004 #
biking (mtn bike) 49:00 [4]
AM - river trials - just a ride - pushed pace some. No bike stamina. Trails were good or soft but not muddy.
Thursday Jan 1, 2004 #
orienteering (night O) 1:58:27 [3]
spiked:4/24c
6 pm - night score O at Shawnee Mission Park. 2 hr limit set by Keith Lay. About 50 degrees when we started! Did not choose the best controls to go to, mostly just headed out away from the crowd. Controls were the Trim markers on one side of trees - so it was tough sometimes to locate. Last control I stood directly underneath the tree and only saw when I walked away. 9 participants.
Nite Rider headlamp did not last 2 hrs. Used hi beam too much and last 15 min ws on 6w (low) level. Mary's Swedish lamp was still going strong after 2 hrs.
Nite Rider headlamp did not last 2 hrs. Used hi beam too much and last 15 min ws on 6w (low) level. Mary's Swedish lamp was still going strong after 2 hrs.