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

Training Log Archive: MeanGene

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  biking9 10:36:12 158.6 255.24
  strength/stretching20 8:38:00
  running/walking11 3:57:00 7.51 12.08
  skiing &other1 2:30:00
  orienteering1 1:01:00
  Total26 26:42:12 166.11 267.32
averages - sleep:7.5

«»
3:27
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jul 31, 2008 #

strength/stretching 20:00 [1]

AM - RDDD #16 dynamic stretching, DD calisthenics. From now on, group can no longer go inside the stadium.

running/walking 20:00 [3]
shoes: Asics Gel-Cumulus9

Ran from NE corner of stadium to west of stadium - on and out of each of the parking lots, 2X.

Wednesday Jul 30, 2008 #

strength/stretching 18:00 [1]

PM - Jones stretches for hamstring and back; Rettele exercises for shoulders.

Tuesday Jul 29, 2008 #

strength/stretching 25:00 [1]
shoes: Asics Gel-Cumulus9

AM - RDDD#15 - dynamic stretching at home, then outside stadium with Dog Days - calisthenics.

PM - 5 more min of stretching of hamstring and used stretch bands for shoulder exercises I've neglected the past few days.

running/walking 15:00 [4]
shoes: Asics Gel-Cumulus9

from stadium, ran to 9th & Illinois, 9th, Emery, University, behind Carruth-O'Leary, down steps , ended on N side of stadium. Pushed the pace.

Monday Jul 28, 2008 #

strength/stretching 25:00 [1]
shoes: Asics Gel-Cumulus9

noon - RDDD#14 - first workout in over a week. 69F - nice and cool compared to the sun and heat the last two days. Dynamic stretching outside the stadium (not allowed in these days). The calisthenics before the run part.

Did not make the 6 am session so I could sleep for 8 hours - still bushed after the moving over the weekend.

running/walking hills 15:00 [3]
shoes: Asics Gel-Cumulus9

from NE corner of stadium to SW corner, up JRP steps, down steps towards N side of Potters, then up to Memorial Dr by the campanile. Down.
Then 4x campanile hill (2 forward, 2 backwards being careful not to get hurt). Then jog to 11th & Mississippi and to car.

Sunday Jul 27, 2008 #

strength/stretching 30:00 [1]

Helped Damon with move to Overland Park, less stairs than day before, but moved the bedding and shelves.

Saturday Jul 26, 2008 #

running/walking 35:00 [1] 5.0 km (7:00 / km)
shoes: Asics Gel-Cumulus9

Cancer Action 5K in KCKS. Jogged course first, then stayed around 1 mile mark to take photos, then back to start.

strength/stretching 2:00:00 [2]

Helped load out Damon's stuff from old apartment in Lawrence while he and Dee cleaned up and packed up. Did about 25 sets of stairs.

Then unloaded at the new apartment in Overland Park.

Hot, sunny summer day, sweated a lot.

Driving the Dakota truck was no treat (no AC) Definitely a tough workout after having it easy in Colorado.

Friday Jul 25, 2008 #

Note
(rest day)

Drove back from Denver; dinner w/ Damon

Thursday Jul 24, 2008 #

strength/stretching 25:00 [1]
shoes: Asics Gel-Cumulus9

AM - 25 min stretching & exercises at health club.

biking (exercise bike) 12:00 [2]
shoes: Asics Gel-Cumulus9

rode exercise bike after the exercises and stretching.

Wednesday Jul 23, 2008 #

strength/stretching 15:00 [1]

dynamic stretching

running/walking 33:00 [2] 3.4 mi (9:42 / mi)
shoes: Asics Gel-Cumulus9

AM - from hotel west to Platte & kayak place Dee rented her bike the day before., then ran back along Cherry Creek and back to hotel.

Tuesday Jul 22, 2008 #

running/walking 20:00 [2]
shoes: Asics Gel-Cumulus9

AM ran around downtown Denver, 16th St Mall westward and back.

strength/stretching 20:00 [1]
shoes: Asics Gel-Cumulus9

After run, went to Hyatt regency health club to do stretching and light weight including attempting a few chin ups.

Monday Jul 21, 2008 #

running/walking 31:00 [2]
shoes: Vasque Blur

AM - ran w/Dee along Boulder Creek west from motel (New West Inns) and back.

Sunday Jul 20, 2008 #

skiing &other 2:30:00 [2] **
shoes: Vasque Blur

Boulder: hiked with Dee from Chautauqua Park, took trails to Royal Arch in the morning. The Dog Days squats and Saigon drills helped with the climbing.

Thursday Jul 17, 2008 #

strength/stretching 15:00 [3]

RDDD #13 - dynamic stretching on own, calisthenics

running/walking 15:00 [2]
shoes: Asics Gel-Cumulus9

warmup laps, then 13 min TT on track. Felt better later in the run. No calf problems.

Wednesday Jul 16, 2008 #

strength/stretching (Dog Days) 25:00 [1]
shoes: Asics Gel-Cumulus9

RDDD #12 - dynamic stretching on own, then DD stretching & 30 sec drills. 10 min break for a Hank Booth lecture (not too inspiring today and a bit religious- one walkout). Total time at stadium 55 min, but 45 only for workout.

running/walking hills 20:00 [3]
slept:6.5 shoes: Asics Gel-Cumulus9

Actually planned to do the full Dog Days running since I didn't have any aches in the calf running last evening. 3x stadium seats - up to row 45,- walked 1, ran 2. Then from middle of football field, 2x stadium steps all the way to top (row 68). 1000m run. Good workout and felt better than on any runs all last 7 days.

Tuesday Jul 15, 2008 #

strength/stretching 20:00 [1]
shoes: Asics Gel-Cumulus9

RDDD #11 - photo day so just dynamic stretching on own ahead of time, photo shoot, then calisthenics. I jogged 800m, rest of group did the Bob Fredericks workout (up campanile hill to Strong Hall and back & laps around track).

orienteering 1:01:00 [1] ***
shoes: Vasque Blur

PM- Wyandotte Co Park (Bonner Park) map training with a contours lone map - line O' . Had trouble reading map - cause was not establishing the proper scale in my mind. Got lost at about the 5th "control" on the map. Mike E' designed the course. Very challenging for someone out of shape (had to walk alot) and need more training time with a map. 90F, sunny.

Monday Jul 14, 2008 #

strength/stretching 30:00 [1]
shoes: Asics Gel-Cumulus9

RDDD #10 - dynamic stretching at the stadium, Dog Days exercises and stretches. 600m easy run.

Sunday Jul 13, 2008 #

biking (road bike) 3:12:12 [3] 50.8 mi (15.9 mph)
shoes: Shimano (bike)

Lizard under the Skillet ride - chose the 40 mi loop, but left from home to get the total 51 mi. Knew better than try the 100K. Rode on US56 towards Baldwin from the Eudora blacktop, but took the packed gravel road that continues due west when 56 turns NW; didn't know it was gravel, but it was good enough. Before going down the Palmyra hill, rode through the new subdivision in the NW part of town - shades of western Lawrence. After last sag stop at Vinland, pushed the pace more than I had been doing.

Near and back in town, vision was blurry again and left arm was sore (i.e., pain when trying to left anything heavy). Same symptoms as at the Lincoln Marathon. Should try a long workout without taking S-Caps to see if that is the common factor (and exercising beyond 2 1/2 hours).

The ride itself was nice; each stretch seem to come by so fast. Goal was to ride alone, but in doing that the speed varies to keep the distance from
hooking up with a pace line. Found out that more of Leary Rd is paved and more roads I haven;t ridden on before. Time to explore.

strength/stretching 15:00 [1]

took 2 hr nap after ride. Then lunch, then stretching exercises

Saturday Jul 12, 2008 #

running/walking 20:00 [1]
shoes: Vasque Blur

AM - at Eudora Horsethief 5K cross country run - took photos. Course was nicely laid out to get to good spots without having to beat the fastest time (15:55). More importantly, was able to jog and run easily without tightness in the calves afterwards. No stretching today.

Friday Jul 11, 2008 #

strength/stretching 15:00 [1]

after bike ride, stretching for hamstrings, shoulders, calves.

biking (road bike) 1:02:00 [2] 15.7 mi (15.2 mph)
max:150 shoes: Shimano (bike)

AM - to Clinton Overlook & back; waited for light rain to stop. Heart monitor not working right again, avg can't be 92 bpm.

Thursday Jul 10, 2008 #

strength/stretching (Dog Days) 30:00 [1]
shoes: Asics Gel-Cumulus9

AM - dynamic stretching before RDDD #9 workout - more stretching on own, then calisthenics. Only walk/jogged 800m while Red Dog had group do one of the toughest workouts (I walked around the track, they went up Union garage from stadium, then down 14 to Tenn, up 13th to La., down to Tenn, to 12th, repeat up/down, then to 11th and back to stadium - hills, for those not in the know).

Biofreezed left calf - don;t know what to do next with this problem? WIll I be ready for next Tues' O' at Bonner Park?

Tuesday Jul 8, 2008 #

biking (road bike) 55:00 [3] 14.4 mi (15.7 mph)
shoes: Shimano (bike)

AM - South Traffiway bikepath & Clinton Parkway - and back

strength/stretching 15:00 [1]

PM - stretching of hamstring, shoulders, calf muscles

Monday Jul 7, 2008 #

biking (road bike) 35:00 [2] 7.0 mi (12.0 mph)
shoes: Shimano (bike)

commute by bike to work - AM - east first to up Miss. St; took elevator in garage to parking spot. PM - back across Jayhawk Blvd and Cap Fed on Iowa & Lawrence Ave.

Sunday Jul 6, 2008 #

biking (road bike) 1:04:00 [2] 16.3 mi (15.3 mph)
slept:9.0 shoes: Shimano (bike)

AM - bikeway to Clinton Overlook, took winding sidewalk to rest of bikepath to arboretum, SW JrHi, Inverness to Carmel, Vantuyl, Monterey, Trail. Off the saddle on a couple of short hills - getting into my "Tour" shape. Plan to ride Lizard next Sunday.

strength/stretching 15:00 [1]

AM - hamstring, shoulders, calves

Saturday Jul 5, 2008 #

biking (road bike) 2:05:00 [3] 32.4 mi (15.6 mph)
shoes: Shimano (bike)

AM - bike ride to Vinland (via Naismith bike trail to Louisiana), back by Davenport Winery. Cloudy, 65F, wind from SE - great day for a ride on the forst day of the Tour (rode first, then watched stage 1).
Been getting light headed after putting some effort on even modest climbs. I eased off because overdoing it could mean needing to stop and sit down with my head between my legs.
However, it was a good ride today.

strength/stretching 20:00 [1]

stretching - hamstring, shoulder, ankles

Friday Jul 4, 2008 #

running/walking (run/walk) 13:00 [1] 1.0 mi (13:00 / mi)
shoes: New Balance 767

AM - Lenexa Freedom Run - went to take pictures, but had to walk from start to Santa Fe & 95th to catch the two laps of the 10K race. Dee ran and placed 2nd.

Shouldn't have been running - I'm supposed to rest the calf from running for two weeks.

Wednesday Jul 2, 2008 #

biking (road bike) 47:00 [2] 12.0 mi (15.3 mph)
slept:7.0 shoes: Shimano (bike)

PM - Lakeview+ - humid. Felt shaky before ride, ate PB&J half sandwich and one Hammer Gel.

Tuesday Jul 1, 2008 #

biking (road bike) 44:00 [3] 10.0 mi (13.6 mph)
shoes: Shimano (bike)

AM - biked to Langston Hughes School (out on 6th, back by Monterey & Harvard)

strength/stretching 20:00 [1]

PM

« Earlier | Later »