Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending May 31, 2005:

activity

time

miles

biking

10:00:00

orienteering

7:11:25

1.68

2.7

7 /

15c

46%

running/walking

5:48:00

4.0

6.44

strength/stretching

2:43:00

Total

25:42:25

5.68

9.14

7 /

15c

46%

averages - sleep:7.1

2:51

0:00

» now

Tuesday May 31, 2005 #

running/walking 25:00 [2]
shoes: Salomon

AM - Hutton Farms - easy

Monday May 30, 2005 #

running/walking (fartlek) 15:00 [2]
shoes: Salomon

took photos at Amy Thompson run for runLawrence (Dee & 3 friends). Sprinted from location to location - course was designed to allow multiple spots and not run the whole 8K - probably did 1 mi.

AM - rode passed Martin Park to see the uphill Dee ran up yesterday and stopped a few times to check on control points for June 11.
Also stopped 11 min (not in total) to fix flat (front wheel - old inner tube; tire liner was old and flakey).

Saturday May 28, 2005 #

biking (road bike) 1:44:00 [3]
shoes: Shimano (bike)

AM -
Autour
Mt Bleu
1st ride on the road - love the silence of thin tires on smooth asphalt. About 60 & sunny, wind from SW.

Friday May 27, 2005 #

orienteering (urban O) 1:01:00 [2] **
shoes: Asics GT2080

AM - from Perry Park - ran with 1 hr time limit. Sunny, 50s, nice temp for running. Felt blah getting up and going at first, but felt great at the end - pace was not pushed. Vetting controls with some adjustments needed.

Thursday May 26, 2005 #

running/walking 15:00 [2]

from SRFC - up to campus & through Wescoe Hall (checking on ATM I didn't know was there).

strength/stretching 15:00 [2]
shoes: Salomon

AM - after 5 min break - RW-A workout - pretty empty this morning, probably last (or next to last) time at fitness center with Red Dog Days starting next Thur.

New laces on Salomons after cat chewed them up and one got unbraideded at the sprint O.

Wednesday May 25, 2005 #

biking (r) 32:00 [2]
shoes: Shimano (bike)

AM & 1 PM: bike commute (20 min up to work, 12 back).
Hopefully afternoon ride. . . (comp time from working Sunday morning commencement)

biking (mtn bike) 2:19:00 [2] *
slept:7.0

2 pm - back tire was flat before even starting, thought about switching to road bike, but fixed flat and went with mtn bike and map holder. Checked routes and points for urban O event. Adjusted points for better route choices. Course setting is more interesting this year now that I'm not tied to statues or mascots in bad locations for orienteering. More stops at first then got to roll more with less frequent stops the last hour. About 80 degrees, sunny.

Tuesday May 24, 2005 #

running/walking 14:00 [3]
shoes: Asics GT2080

AM - up to campus

strength/stretching 16:00 [1]

AM - weights (Life Fitness equipment)

Monday May 23, 2005 #

Note
(rest day)

AM - absolutely drained this morning - a rest day.

Sunday May 22, 2005 #

orienteering 2:03:00 [3] **
shoes: Asics GT2080

PM (worked morning with commencement events at Union): about 85 degrees when I test ran Mop Run course - definitely need to work on making fair distribution of points. Definitely not a time that Dee would ever want to run. Run with many walk breaks.

Saturday May 21, 2005 #

running/walking 26:00 [2]
slept:7.0

AM - Red Dog Sat morning group - 5 min calisthenics, then 21 min run (800 Vermont to Jhk & Mississippi, down Miss., then up Union garage, and back down Indiana).

orienteering race 19:25 [5] *** 2.7 km (7:11 / km)
spiked:7/15c shoes: Salomon

PM - after 5 min warmup, sprint O at PTOC picnic. Didn't read map well from 6-7; otherwise no booms. 2nd behind Spike. 4 of us with 1 min.

80, sunny, park was partly shaded, so it was hot, but I was comfortable.

Friday May 20, 2005 #

running/walking 15:00 [3]
slept:7.5

AM - campus looks ready for commencement - felt OK on run

strength/stretching 19:00 [1]

AM - weights (RW-B workout) - getting used to a routine you get more efficient so effort isn't as high initial days of this routine. Increased reps and/or weights a little.

Thursday May 19, 2005 #

orienteering 51:00 [3] **
slept:8.0 shoes: Asics GT2080

AM - started from Perry Park - ran and fieldchecked map. Stop and go, but felt good on some stretches - but never for a long sustained time. You think you're moving fast - but it doesn't last. . .

Wednesday May 18, 2005 #

running/walking 18:00 [3]

AM - from SRFC via 19th to W Campus, back via Irving Hill Rd (cut by Hilltop).

strength/stretching 17:00 [2]

AM - weights - RW-A workout (2nd set of chinups only 5, but not cheating)

Tuesday May 17, 2005 #

running/walking 15:00 [3]
shoes: Salomon

AM - from house to end of map (& return)

orienteering 24:00 [2] *
slept:7.0 shoes: Salomon

AM - stop & go running - fieldchecking map

Monday May 16, 2005 #

strength/stretching 10:00 [1]
slept:5.0

Worked late on O map. Too tired to ride after work. Did map reading, then 10 min of calisthenics at home (25 pu 35 su, etc).

Sunday May 15, 2005 #

biking (road bike) 1:00:00 [1]
(rest day)

AM - stop-and-go riding watching team time trial (NCCA). Sunny about 45 degrees, chilly. Can call this another rst day.

Saturday May 14, 2005 #

Note
slept:9.0 (rest day)

AM - worked on finishing up Mop Run map.
Damon called to go out to dinner around 11 am, then decided not to ride and mowed lawn instead (way overdue). Slept well (til 8 am).

Friday May 13, 2005 #

strength/stretching 15:00 [1]
shoes: Salomon

3AM-7AM: volunteered to help close off downtown Lawrence for the National Collegiate Cycling Champs . Moved and put up barricades. 15 min weight workout came when we had to moved about have the set we put down in the wrong place - dragged and pull a few for about half a block. All in the dark and in the rain. Pretty soaked by 7 am. Then home for pet care and hot shower. Watched races later in the day.

Thursday May 12, 2005 #

running/walking 18:00 [2]
slept:7.0 shoes: Asics GT2080

AM - from SRFC to Daisy Hill (Engel Rd).

strength/stretching 17:00 [1]

AM - Life Fitness equipment - weights

Wednesday May 11, 2005 #

running/walking 40:00 [3]
slept:8.0 shoes: Asics GT2080

PM - Monterey & Stetson. Got a good 8 hrs sleep and felt rested this morning. But running in 80 heat was hard in the afternoon after work.

Tuesday May 10, 2005 #

running/walking 48:00 [3]
slept:7.0 shoes: Asics GT2080

AM - did not sleep well again.
up Lawrence Ave to Mesa Way, then over to Monterey, continued N past Peterson on a dirt trail to Hutton Farms (not a farm but an apt complex), and back. Sluggish at first, then better. Got to get more rest!

Monday May 9, 2005 #

running/walking 16:00 [2]
shoes: Salomon

AM - to Chancellors house from SRFC

strength/stretching 18:00 [2]

AM - weights (RW-B workout)

Sunday May 8, 2005 #

biking (mtn bike O) 2:12:00 [2] **

AM - rode around Lawrence fieldchecking updates on city O' map. Out 2 hr 27 min, but took 15 min to fix a flat. Did not sleep well last night - could not lie on right side due to soreness in right hip.
Interesting to see how wrong photo interpretations can be until you see the real deal.

Saturday May 7, 2005 #

running/walking 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Salomon

AM - met Red Dog group downtown. Fell on parking lot while goofing off doing one-legged quad stretches - scraped up - embarrassing. Then ran 4 miles (up to campus - hilly.

Friday May 6, 2005 #

running/walking 24:00 [1]
slept:5.5 shoes: Salomon

AM - stayed up way too late working on converting "Mop,Too" entry into html format (didn't succeed). Easy jog to Dole Center from SRFC. Finally running in shorts and T-shirt.

strength/stretching 19:00 [2]

AM - weights (RW-A workout. today 2 sets of 10 chinups but used #20 cheater lift - good hard workout - felt like puking at end).

Thursday May 5, 2005 #

biking (road bike) 44:00 [3]
shoes: Shimano (bike)

PM (Dee's alarm didn't go off - missed weight workout in morning) biked to Lakeview+, gusty from SW - nice 1st ride on road bike in awhile.

Wednesday May 4, 2005 #

biking (road bike) 17:00 [1]
shoes: Shimano (bike)

AM - commute to work (Dee took car to Topeka)

C • 1

biking (road bike) 12:00 [1]

PM - commute home.

Tuesday May 3, 2005 #

running/walking 24:00 [3]
shoes: Asics GT2080

AM - 15th & Engel then on campus to Flint Hall and back to SRFC.

strength/stretching 17:00 [1]

AM - weights: Life Fitness equipment

Sunday May 1, 2005 #

orienteering (urban O) 2:33:00 [2] **
shoes: Asics GT2080

11 am - 1:30 pm: more fieldchecking on updating Lawrence map. Lots of stopping for notetaking - being over 2 hrs this was more than a "1" effort. Sunny, high 50s.

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