Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2009:

activity

time

miles

running/walking

8:44:24

46.48

74.81

strength/stretching

4:47:00

orienteering

1:57:55

4.04

6.5

24c

Total

15:29:19

50.52

81.31

24c

averages - sleep:7.9

2:31

0:00

» now

Saturday Jan 31, 2009 #

strength/stretching warm up/down 20:00 [1]
shoes: Integrator

dynamic stretching, & 15 min easy jog

orienteering race 57:50 [5] *** 6.5 km (8:54 / km)
13c slept:7.0 shoes: Integrator

Longview Lake (SW corner of map), Grandview MO. Red course, 1st three controls whitsh-yellow. Actually none were technically tough. It was a track meet today with a couple of tall brushy fields to plow through.
Have Larry Rink to thank for picking up my lost control card on trail between 11 & 12. Please with effort, time, minimal mistakes and not pulling a hamstring. At end of run, temp was around 70F. What a nice day.

Thursday Jan 29, 2009 #

Note
(rest day)

too tired to go this morning; then went to doctor for an ENG to check in inner ear and dizziness problems

Tuesday Jan 27, 2009 #

strength/stretching 20:00 [1]

dynamic stretching, Dog Days calisthenics. Red Dog had us do a lot of pushups - more so than usual.

running/walking 10:00 [2]
shoes: Asics GT-2130

5 laps

Sunday Jan 25, 2009 #

strength/stretching warm up/down 20:00 [1]
shoes: Asics GT-2130

dynamic stretching, then 10 min warm up jog

running/walking race 46:35 [5] 10.0 km (4:40 / km)
slept:8.0 shoes: Asics GT-2130

Groundhog Run (18F outside, nice in the Hunt Underground caves). Hamstring and calf muscles were a concern, but nothing broke down. Managed to run a comfortable pace the the 1st of 2 laps, then pushed the effort the last three. Kept up with my pack of runners, then after 3 miles, I picked up the pace and eventually caught Eugene Wren and Marla Rhoden (both runners who usually finish ahead of me). 5th in M60 - picked up pace last 150m and did beat someone I suspected was an M60 (4 sec back as the 6th M60).

Tuesday Jan 20, 2009 #

strength/stretching 30:00 [1]
shoes: Asics GT-2130

AM - drove to Allen FH, dynamic stretching, 3 pullups, Dog Days workout, 4 more pullups (asked to do 6, couldn't)

running/walking 10:00 [2] 1.8 km (5:33 / km)
shoes: Asics GT-2130

easy 3 warm-up laps; and at end, 3 more laps; skipped the stairs. Still sore from weekend half marathon. right hamstring tender - treating it gingerly.

Monday Jan 19, 2009 #

strength/stretching 20:00 [1]
(rest day)

Stretching especially the hamstrings and calves. Right hamstring tender again. Icing throughout the day. May want to wear a wrap at Sat's Underground 10K. (If I wasn't signed up, I would rest. . .)

Sunday Jan 18, 2009 #

strength/stretching 20:00 [1]
slept:9.5 (rest day)

stretching at home to loosen up as much as possible from yesterday's hard effort. hamstring stretches, psoas, figure-4 stretch, standing quad stretch, Jones 2x20 hamstring butt raises, Rettele shoulder stretches with elastic bands; 2 x planks (front, left, right - 28 sec each).

Continued to ice right leg (right side of knee) - a knot in muscle just below. Some DeCoursey self-massage of calves and hamstrings.

Saturday Jan 17, 2009 #

strength/stretching warm up/down 10:00 [1]
shoes: Vasque Blur

dynamic stretching & easy jog, then removed warms before start

running/walking race 1:50:05 [5] 13.1 mi (8:24 / mi)
shoes: Vasque Blur

Topeka to Auburn Half Marathon -
good pace until about 8-9 miles, then hamstring muscles felt like they had it and if I didn't ease, I'd be cramping badly at the end or pull something. Managed to survive the last 5 miles - took shorter strides. Uphills were OK, very care (i.e., going slower on downhills). Oh, this is a hilly course. The 4 miles of gravel country roads were in great shape. Very little snow on city streets - roads practically all cleared.
Mild wind from NW about 15 mph; sunny, temp about 40 F. Wore shorts and long-sleeve shirt with the new OK top.
5th in M60, which may have got one 1 MARA Grand Prix point (never got one before).

Thursday Jan 15, 2009 #

strength/stretching 20:00 [1]

AM - dynaimic stretching, then 4 pull ups.
Dog Days calisthenics led by Kenny Baldwin (stretching, then the routine of jumping jacks, toe touches, volleyball jumps, crunches, mountain climbs -
A: did the routine with 15 reps, then 2 laps;
B: routine with 20 reps; then 2 laps;
c: routine with 7 reps, 2 laps.

running/walking 20:00 [2] 3.3 km (6:04 / km)
shoes: Asics GT-2130

11 laps total (300m) - 5 ahead of time, plus the 6 from Kenny's workout.

Tuesday Jan 13, 2009 #

strength/stretching 15:00 [1]

AM - stretching, 5 pullups, then calisthenics

running/walking 15:00 [2]
shoes: Asics GT-2130

Sunday Jan 11, 2009 #

strength/stretching warm up/down 10:00 [1]
shoes: Integrator

dynamic stretching, easy jog, rest 15 min before start, took photos then started score O (only lost a minute).

orienteering 1:00:05 [4] ***
ahr:116 max:159 11c slept:9.0 shoes: Integrator

Score O' (1 hr limit) at Shawnee Mission Park. Ran to #19 twice (that's not O' training enough). Decent run, no leg injury or aches. Ran last 600m hard.
235 calories. 440 pts.

Paid for that last 90 sec run-in - cramps in the back of both lower hamstrings that evening.

Photos from today.

Saturday Jan 10, 2009 #

strength/stretching 10:00 [1]

running/walking 26:14 [3] 3.1 mi (8:28 / mi)
ahr:106 max:159 slept:8.0 shoes: Vasque Blur

AM - Dog Days run from Sigler Pharmacy to Stone Creek & 6th. Cloudy, 20F, windy from N. Ran with a group going faster than I wanted - so much for taking it easy before the SMP O' tomorrow. 176 cal.
Heart monitor worked with the Edge 305.

Thursday Jan 8, 2009 #

running/walking 1:08:00 [2] 5.5 mi (12:22 / mi)
slept:7.0 shoes: Asics GT-2130

AM - run to Allen FH (via Iowa),
after DD calisthenics - 4 laps in field house (faster pace than just easy jog),
ran home via Lawrence Ave.

strength/stretching 20:00 [1]

dynamic stretching at home, Dog Days workout (stretching and calisthenics); 3 pullups, 2 army pullups/crunches

Tuesday Jan 6, 2009 #

strength/stretching 23:00 [1]

AM - dynamic stretching at home, calisthenics at Allen FH.

running/walking 1:04:00 [3]
shoes: Asics GT-2130

AM - run to Allen FH (24:30), after calisthenics,
6 laps around FH with 3 stairs.
Run home: 24:30.

Saturday Jan 3, 2009 #

running/walking 1:46:00 [3] 11.4 mi (9:18 / mi)
max:145 slept:7.0 shoes: Asics GT-2130

6:40 am - ran to Martin Park, west to Queens Rd, south; arrived at Sigler Pharmacy (Folks & 6th) as Dog Days group was just leaving. Did about 3 miles with group; 10 min break to chat, then ran home. Pushed pace with group.

Legs felt OK and felt great to be running longer again.

Temp: 39F at start; ended asbout 48F. Heart monitor did NOT work again.

strength/stretching 15:00 [1]

PM - stretching (full range of Rob Jone's exercises)

strength/stretching 30:00 [1]
shoes: Asics GT-2130

AM - Dog Days workout with some running

Thursday Jan 1, 2009 #

strength/stretching 4:00 [1]

running/walking 48:30 [3] 4.0 mi (12:08 / mi)
shoes: Integrator

2 PM - Woodridge Park, Clinton Lake. Ran the trail with OK group of 10, thanks to Peter Gogol for getting us together. Pushed pace on 3rd mile.

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