Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending May 31, 2009:

activity

time

miles

running/walking

11:21:00

56.01

90.14

biking

7:56:27

100.5

161.74

strength/stretching

3:39:00

orienteering

17:14

1.68

(10:16)

2.7

(6:23)

11c

Total

23:13:41

158.19

254.57

11c

averages - sleep:7.2

2:22

0:00

» now

Sunday May 31, 2009 #

Note
(rest day)

Just mowed the lawn in the afternoon sun.

Saturday May 30, 2009 #

running/walking 1:22:15 [2] 8.53 mi (9:39 / mi)
slept:7.0 shoes: Saucony Progrid Ride

AM - drove to Eudora (took 15th St all the way to see how dusty it could be and if any dogs came out - possible training route). Group photo and 5 min of exercises, then 3.4 mi run through downtown to cemetery and back from football field, then 1 lap around track (31:11). Drove to North Lawrence and ran streets checking out an alternate 5K route for Thanksgiving with the expected street closing of our start area. Added more distance going to west side of bridge. Sunny.
Felt sluggish. Definitely nix that 400m race Mon evening (KC Corp Challenge).

Friday May 29, 2009 #

Note
(rest day)

Thursday May 28, 2009 #

strength/stretching 20:00 [1]
shoes: Saucony Progrid Ride

AM - very tired from bike race and staying up late to watch a PBS special (Hollywood & Chinese). Dynamic stretching and Dog Days workout inside (last time before summer workouts begin outdoors next Monday).

running/walking hills 15:00 [2]
shoes: Saucony Progrid Ride

AM - wanted to do an easy run, but Red Dog had us run hills; from Robinson, E to Dole Center and up steps to Wescoe, then down and up stairs west side of Wescoe, down Naismith.

Wednesday May 27, 2009 #

biking warm up/down 30:00 [1]
shoes: Shimano (bike)

KC Corp Challenge - warm up - rode the 1 lap (perimeter road at Kansas Speedway) about 30 min before start; then 15 more minutes - needed to warm up as it was breezy with the overcast sky and light drizzle. Stopped when I raced.

biking race (road bike) 7:39 [5] 2.5 mi (19.6 mph)
shoes: Shimano (bike)

Interesting event: 2.5 mi time trial. Corp Challenge attracts a lot of people. M60s showed up with neighborhood bikes with kickstands as well as solid disk wheels. Warned not to go out too fast. Course started on the west side of the Speedway, going counterclockwise. Wind was from the N. I think I got up to 30 mph in the first 1000m, then about 20 next 1000, about 12 mph and dying in the next 1000, hung on at about 14 mph crossing the finish line heaving and almost wanted to throw up. Passed about 7 guys, but got caught in last 800m. Result: 22nd out of 56, time: 7:39. Winner's time: 5:50. So, pleased that I avg 19.6 mph. What the heck, only 3 days of bike training before this.

Monday May 25, 2009 #

running/walking warm up/down 20:00 [1]
shoes: Saucony Progrid Ride

AM - dynamic stretching, then 15 min jog to warmup. Wore pink OK top, but decided that it was too hot for that and opted for a cotton shirt before the 8K started.

running/walking race 37:02 [5] 8.0 km (4:38 / km)
shoes: Saucony Progrid Ride

Amy Thompson 8K, steady pace without pushing pace after start (7:15 1st mile), then 14:35, sub 23, 30:00 at 4 mile. 5th (M60-65)

Saturday May 23, 2009 #

running/walking 30:00 [2] 3.5 mi (8:34 / mi)
slept:6.5 shoes: Saucony Progrid Ride

AM drove to downtown and ran 30 min with Dog Days group -easy. Felt sluggish. Did not sleep well again, itching was bad - needed to ice pack twice in the middle of the night. Zyrtec didn't seem to help.

strength/stretching 12:00 [1]
shoes: Saucony Progrid Ride

AM - stretching at home, 8 min calisthenics & stretching before run

orienteering race 17:14 [3] ** 2.7 km (6:23 / km)
11c shoes: Asics GT-2130

PM - Stoll Park sprint O by PTOC. treated as a training run and ran at tempo. Tenp: 85F, sunny

strength/stretching warm up/down 15:00 [1]
shoes: Asics GT-2130

PM - before Stoll Park O'

Friday May 22, 2009 #

biking (road bike) 1:06:00 [2] 16.6 mi (15.1 mph)
slept:7.5 shoes: Shimano (bike)

AM - took a vacation day; biked to Clinton Lake overlook - easy ride

Thursday May 21, 2009 #

running/walking 52:00 [2] 5.2 mi (10:00 / mi)
slept:6.5 shoes: Saucony Progrid Ride

AM - tried out new shoes (Saucony) - definitely spongier than the old Asics.
Also used the Garmin Edge to measure distance to Robinson.

Ran back going up Irving Hill Rd to Hashinger Hall then straight home.

strength/stretching 22:00 [1]
shoes: Saucony Progrid Ride

AM - Dog Days at Robinson - calisthencis and full "court" drills.

Wednesday May 20, 2009 #

biking (road bike) 1:09:36 [3] 16.8 mi (14.5 mph)
max:122 slept:7.5 shoes: Shimano (bike)

PM - biked by FSHS to bikepath to Clinton Lake outlet park entrance, and back. Moderate wind from S. Sunny, 80F.
Put heart monitor with sensor on my back - seemed to get a better signal, but avg of 61 bpm can't be right.

Tuesday May 19, 2009 #

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

AM - dynamic stretching, Dog Days workout - calisthenics, skipping, backwards running, jumping at basketball goals (3x at each of 4 goals).

running/walking 53:00 [2] 5.0 mi (10:36 / mi)
shoes: Asics GT-2130

AM - from home to Robinson, then back (via KANU both ways)

running/walking 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Vasque Blur

PM - run from Garry Gribbles to levee with Mass St Milers group (only 5 of us). Managed to run and talk - at my limit before breathing hard enough not to talk.

Monday May 18, 2009 #

Note
(rest day)

Sunday May 17, 2009 #

biking (road bike) 2:22:00 [2] 36.0 mi (15.2 mph)
slept:7.5 shoes: Shimano (bike)

9:30 am - ride to Lone Star Lake. Tried not toverdo it. Spun close to 90 rpm most of the time. Took sport jelly beans & water. Wind, mild from SW, sunny, but only 56F. Wore long pants and two layers (3 the first 2 miles). Thighs wre about to buckle towards the end. Definitely have laid off cycling for long time. Burned 1936 caL. Wore heart rate monitor - again didn't work.

Saturday May 16, 2009 #

strength/stretching 10:00 [1]

AM - dynamic stretching at home before run to down town to meet up with Dog Days group at 7:30. 8 more minutes of DD stretching and exercises before group run to 9th & Highland (Ellen Young suggested the route - it was her prep run before a San Francisco race). Chatted more after the group run - about 10-15 min, then jogged home. Sunny, breeze from the NNW, 48F.

running/walking 1:18:00 [2]
shoes: Asics GT-2130

Thursday May 14, 2009 #

running/walking 52:00 [2] 5.0 mi (10:24 / mi)
shoes: Asics Gel-1100

AM - ran to Robinson Gym and back after Dog Days workout.

strength/stretching 25:00 [1]
shoes: Asics Gel-1100

dynamic stretches at home;
Dog Days workout, calisthenics, stretching and 1-10 drill (jog 30 ft, 1 crunch, then back, 2 crunches, etc. to 10); the 1-5 drill (same idea with widespread pushups).

Very tired and sluggish, did not sleep well with itching from hives.

biking (road bike) 46:00 [2] 12.0 mi (15.7 mph)
shoes: Shimano (bike)

PM - up Lawrence Ave to Clinton Pkwy & So Trafficway intersection (on bike path). Rode by Mike & Mary's new apartment, but didn't see their cars. Easy ride to try to loosen up. Thighs were tight yesterday and this morning. Had more energy than I thought since I was dragging this morning. slight breeze from the SE, sunny, about 70.

Wednesday May 13, 2009 #

Note
(rest day)

PM - skies looked threatening so wimped out and did not go for a bike ride. Actually the weather held up. Sore thigh muscles from the hard ride on Mon.

Tuesday May 12, 2009 #

strength/stretching 20:00 [1]

AM - dynamic stretching, 4 pullups, Dog Days workout - mostly timed exercises and a good amountof stretching.

running/walking 20:00 [2]
shoes: Asics Gel-1100

10 min run before Dog Days workout; then 10 min run from Robinson up to 15th & Engel Rd and back.

Monday May 11, 2009 #

strength/stretching 10:00 [1]

AM - stretching exercises (planks, hamstring & calf stretches, elastic band for shoulders)

biking (road bike) 1:09:12 [3] 16.6 mi (14.4 mph)
shoes: Shimano (bike)

5 PM - rode to Lakeview, including a 2.5 mile TT in about 9 min (avg 17 mph). Long ways from the M60 winner who did 25 mph at last year's Corporate Challenge TT. The KCCC is May 27. It will be fun, but no cigar for the effort.

Sunday May 10, 2009 #

Note
(rest day)

Mothers Day 5K at Corporate Woods. Took photos while Dee ran and won her age category. Lunch with Damon at the Blue Nile.

Saturday May 9, 2009 #

running/walking warm up/down 20:00 [1]
shoes: Asics Gel-1100

dynamic stretching, 10 min wamup run; after race, 5 min easy jog/walk

running/walking race 22:37 [5] 5.0 km (4:31 / km)
shoes: Asics Gel-1100

KC Corp Challenge 5K at Shawnee Mission Park. Disappointed in time (sort of, but not really). Not bad one week after hard half marathon. Was amazed by the size of the event - over 2000 people. The whole grassy area east of the Theatre in the Park parking lot was full of parked cars - I can only imagine the O-Ringer must look somewhat like that. Rare time when the race was for males only (women ran 1 1/2 hours later). Course was as flat as you could get for a SMP event - reminiscent or our "asphalt-only: O training a few years' ago. Course map.

Thursday May 7, 2009 #

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

AM - dynamic stretching, Dog Days calisthenics

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

AM - running around Robinson, 7 laps around; full length of gym drills (side shuffles, skipping, lunges, elongated suicide drill),

biking (road bike) 46:00 [2]
shoes: Shimano (bike)

PM - biked to Lakeview, first time out, just easy ride. Only way to get 20 mph is to coast downhill.

Wednesday May 6, 2009 #

running/walking 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Asics GT-2130

5 min dynamic stretching, ran to Fall Creek - taking it easy. Slight aches in hamstrings. Hope I'm OK for the 5K on Sat.

strength/stretching 10:00 [1]

PM - stretching and exercises at home (hamstring, planks, straight left & right, double leg bridges)

Tuesday May 5, 2009 #

strength/stretching 35:00 [1]
(rest day) shoes: Asics GT-2130

Drove to Robinson Gym. 5 pullups, dynamic stretching, Dog Days workout, rest day - still recovering fro hard run Sunday.

Monday May 4, 2009 #

Note
(rest day)

Sunday May 3, 2009 #

running/walking warm up/down 15:00 [1]
shoes: Asics GT-2130

parked car, walked three blocks to start, dynamic stretching, jogged back to car, then back to start

running/walking race 1:43:06 [5] 13.1 mi (7:52 / mi)
slept:8.0 shoes: Asics GT-2130

Lincoln Half Marathon, 2nd M60-64. Ran OK for 12;5 miles, then started to cramp up and had to ease up; about 9 min pace the last mile. Surprised to medal today. Nice to start a new age category.
But this ain't orienteering. Did read ONA about ski O on drive back home.

C • Hardware's always nice 1

« Earlier | Later »