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Training Log Archive: MeanGene

In the 31 days ending Mar 31, 2005:

activity # timemileskm+m
  running/walking13 7:07:12 17.03 27.41
  biking7 4:37:00 3.11 5.0
  orienteering2 3:48:27 4.6 7.4 28224c
  strength/stretching10 3:01:00
  Total23 18:33:39 24.74 39.81 28224c
averages - sleep:7.1

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Thursday Mar 31, 2005 #

running/walking 28:00 [3]
shoes: Salomon

AM - from SRFC to Damon's house (936 Ohio) & back

strength/stretching 17:00 [2]

AM - RW-B weight workout

Wednesday Mar 30, 2005 #

running/walking 53:00 [3] 6.0 mi (8:50 / mi)
shoes: Asics GT2080

5:40 AM - Harvard/Monterey & back via Monterey/Peterson

Tuesday Mar 29, 2005 #

running/walking 20:00 [3]

AM - from SRFC to Daisy Hill back by Crescent Rd

strength/stretching 15:00 [2]

AM - RW-A workout but did stability hip raises instead of stomach crunches from pushup position with stability ball.

Monday Mar 28, 2005 #

running/walking 38:00 [3] *
shoes: Salomon

AM - up to Danny Manning house - saw 5 deer running across his lawn. Took a map, read some.

Sunday Mar 27, 2005 #

Note
slept:9.0 (rest day)

blah - rest day - even sunny and in the 60s - but dns

rest is good training if your body needs it.

Saturday Mar 26, 2005 #

running/walking warm up/down 37:00 [1]

10 min warmup
27 warmup going over hilly parts as well - discovered the bike loop (seemed lke twice the elevation change o the longest running uphill).

running/walking race 43:12 [5] 8.1 km (5:20 / km)
shoes: OLway Tigers?

Spring Forward 10K became an 8.1 K. XC course (mostly flat on top, but brutal hills in the woods - walked 4 of 6). 3rd overall (age-graded) - finished just with Fritz. At 1.7 mi mark felt dizzy and wobbled momentarily, but continued OK.
Site: Iliff Commons (N Topeka) - Doug Iliff's private land open for anyone to run (or bike) during daylight. Could be a nice sprint-O or night sprint-O site...

Did not sleep well (had to get up at 4:30 to get Dee to carpool for Sedalia half marathon - she won her class).

Thursday Mar 24, 2005 #

biking (exercise bike) 13:00 [2]

AM - avg 110 rpm

strength/stretching 16:00 [1]

AM - Life Fitness equipment & chinups(20 lb cheat); heel stretches

Wednesday Mar 23, 2005 #

running/walking 25:00 [1]
slept:6.0 shoes: Asics GT2080

AM - to Kasold & Tomahawk. Tired

Tuesday Mar 22, 2005 #

Note
(rest day)

Went to bed early Mon at 9 pm - tired and did not exercise at all.

Monday Mar 21, 2005 #

strength/stretching 24:00 [2]

AM - RW-B workout. Still stiff & sore from weekend.

Sunday Mar 20, 2005 #

biking (mtn bike) 27:00 [2] 5.0 km (11.1 kph)

AM - Iliff Commons 5K on a bike in 27 min! Pretty tired. Grassy trails were slow going - I was in my lowest gears most of the time. The wooded uphills are the steepest I've seen at any Kansas XC course. Next week's 10K will be very interesting. Of course, not near as steep as the slopes yesterday needing roots & trees to grab on to.

So much for a rest day.
C • 2

running/walking warm up/down 4:00 [1]

tried to jog afterwards, but still wearing bike shoes and heels were beginning to hurt.

Saturday Mar 19, 2005 #

orienteering race 2:39:27 [5] ***
shoes: OLway Tigers?

11 am - Weston Bend score O. 3hr limit but I wanted to start back to finish at about the 1:50 mark (cramping). Not bad technique-wise. No in good long distance running shape. Hills were steep! No blisters this time (no orthodics in OLways. Paul Clatterbick & Aaron Aaker helped w/ #4. I was in a 3-way tie at 490 pts.

Control order: 30 12 22 23 24 17 25 14 16 9 29 28 15 27 26 13 6 5 18 20 4 3 2

That 3-hr score-O (Sat) was strictly a survival march the last 50 min - no fun. Was in shape for a 1 hr 50 min run - no more. Driving to KC afterwards - had to grab the right ankle and calf to keep from cramping up in heavy traffic.

Thursday Mar 17, 2005 #

strength/stretching 22:00 [2]
shoes: Salomon

AM - SRFC 5 min job on track, RW-A wt workout

Wednesday Mar 16, 2005 #

biking (road bike) 55:00 [3]

4:30 PM - Lakeview+ (didn't sleep well, AM: drove to Fitness Center, didn't go in and drove around town instead)

Monday Mar 14, 2005 #

running/walking 10:00 [1]
slept:6.0 shoes: Asics GT2080

AM - SFRC - 1 mi on track (yuck) - easy workout due to stiffness from a-2-workout-weekend.

strength/stretching 18:00 [1]

AM - use Life Fitness equipment to do old sets

Sunday Mar 13, 2005 #

orienteering 1:09:00 [4] *** 7.4 km (9:19 / km) +282m 7:50 / km
24c shoes: VJ Falcon

AM -Wyandotte Co - ran with Dan Welsh's odd map and score course. Didn't have much problems finding where I would have put a control marker. Really a pleasant run (about 38, sunny). I'm sure misplaced markers, or some hung over the water and having to race through really nasty stuff would not have been fun. A lot of road running.

Ran with VJs without the orthodics - we'll see how the heels feel tomorrow. Didn't want to blister the heels again. Thanks to Fritz - the blister bandaids are great. The gel-lin worked.

Saturday Mar 12, 2005 #

biking (road bike) 1:45:00 [3]

8 am - out to S end of Clinton dam road & back N to Farmers Turnpike home. Sunny, 50F at start, wind from SW.

Friday Mar 11, 2005 #

biking (exercise bike) 15:00 [2]
slept:7.0 shoes: Asics GT2080

AM - SFRC

strength/stretching 20:00 [2]

AM - RW - B workout, stretch heels

Thursday Mar 10, 2005 #

running/walking 55:00 [4] 6.0 mi (9:10 / mi)
slept:7.0 shoes: Salomon

AM - to Monterry & Harvard - slower every year. . .

Wednesday Mar 9, 2005 #

Note
(rest day)

Sneezing - spring hay fever?

Tuesday Mar 8, 2005 #

running/walking 22:00 [3]
shoes: Salomon

AM - from SFRC to stadium & back (2 hills)

strength/stretching 15:00 [2]

RW -A weights

Sunday Mar 6, 2005 #

running/walking 46:00 [3]
shoes: Salomon

PM - from Greg Burger's house towards Lecompton - nice country roads. Greg's luxury log cabin is on top of a steep gravel hill - we walked it at the end. 70F!

Saturday Mar 5, 2005 #

biking (road bike) 52:00 [3]
slept:9.0

Afternoon ride to Lakeview (+) - easy spinning for 1st ride of the spring.
temp: 60

Friday Mar 4, 2005 #

biking (exercise bike) 10:00 [2]

AM - accidentally set the workload to "2" instead of "7"

strength/stretching 19:00 [2]

AM - RW "B" workout

Wednesday Mar 2, 2005 #

running/walking 18:00 [3]
slept:6.0 shoes: Salomon

AM - campus run, SFRC to Miss & Mem Dr by war memorials and back.

strength/stretching 15:00 [2]

RW "A" circuit training

Tuesday Mar 1, 2005 #

running/walking 28:00 [3]

AM - Fall Creek & Tomahawk

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