Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jul 31, 2009:

activity

time

miles

running/walking

18:18:38

100.39

161.57

biking

3:15:37

47.5

(14.6/h)

76.44

(23.4/h)

strength/stretching

3:10:00

orienteering

59:24

5.4

(11:00)

8.69

(6:50)

7 /

30c

23%

Total

25:43:39

153.3

246.71

7 /

30c

23%

averages - sleep:7.2

2:25

0:00

» now

Wednesday Jul 29, 2009 #

biking 44:37 [2] 12.0 mi (16.1 mph)
slept:7.0 shoes: Shimano (bike)

PM - Lakeview+, wind from NE, about 70F, cloudy - nice evening for a ride.

Tuesday Jul 28, 2009 #

running/walking 1:04:00 [3] 7.0 mi (9:09 / mi)
slept:7.0 shoes: Vasque Blur

PM - (rain and lightning in the morning)
Dog Days #26 - after work, jogged 1 mile, then at tempo 2 more miles(total 30 min) to Robinson for Dog Days workout. 5 min wait, 10 min calisthenics and stretching, then 15 min run up 2 hills. About another 5 min rest, before running home - up one more hill then jogging last 2 miles (26 min)

strength/stretching 10:00 [1]

Monday Jul 27, 2009 #

strength/stretching 18:00 [1]
slept:7.5 (rest day)

AM - stretching/core exercsies at home; taking a break from running today

Sunday Jul 26, 2009 #

running/walking 1:50:27 [2] 11.0 mi (10:02 / mi)
slept:7.0 shoes: Vasque Blur

AM - dynamic stretching in parking lot, ran from start point on the Kansas River levee to river trails pushing pace (I thought) while in the woods. Returned on streets to check out Woodlawn School area for the finish area for the Thanksgiving Day 5K. Good effort today. One water bottle and one Accelerade gu.

Iced right achilles while watching the end of the Tour on the Champs Elysees.

Saturday Jul 25, 2009 #

running/walking warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Vasque Blur

warmup and dynamic stretching; after run, 8 min jog picking up markers.

orienteering race 20:22 [5] *** 4.2 km (4:51 / km)
16c slept:6.5 shoes: Vasque Blur

Sprint O at Loose Park, 3 loop motala set by Fritz Menninger. Good run except last control on white loop (misread the bridge crossing to #5, read north when I went west). Walked in to finish, except picked up pace to get in one second ahead of Matt Barrett. 3rd overall. routes

Friday Jul 24, 2009 #

Note
(rest day)

Thursday Jul 23, 2009 #

running/walking 1:04:00 [3] 7.0 mi (9:09 / mi)
shoes: Saucony Progrid Ride

AM - put Superfeet orthotics in the Saucony shoes to see if that helped with the aching right ankle (overuse). Ran from house to Bambinos and back.
2 miles easy (10 min pce), then 3 miles supposedly at tempo (8:49/8:49/8:05), then easy 2 back (9:17/8:51) Avg pace: 8:34 at tempo - target was supposed to be 8:13. I wasn't breathing hard enough at tempo, I guess.
Used Garmin to mark:
1 mile = Wisc & 5th
2 mile, 6th & Vt
3 mi, Footprints
3.5 mi, Bambinos

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

PM - Dog Days #25 - dynamic stretching, calisthenics including timed exercises.
Then ran over hill from Robinson to base of campanile hill. 2x uphill forwards, 1x backwards (took it easy and turned around to go forward about have the distance to avoid injuries), then last run uphill with a good effort.

running/walking hills 20:00 [3]
shoes: Asics GT-2130

Up hill by Budig - very easy,
1st campanile hill easy, 2nd a little more speed, 3rd backwards took as easy as possible, 4th up with good effort.

Wednesday Jul 22, 2009 #

orienteering 20:29 [3] 1.3 mi (15:45 / mi)
slept:7.0 shoes: Saucony Progrid Ride

PM - street O on Mike's downtown map. Just Raymond Wren & I ran it. Mary Jones was in Sunflower Bikes buying her new bike. Then to Dempsey's for beer and burgers afterwards. Great evening run - pleasant weather, not at all humid.

Tuesday Jul 21, 2009 #

strength/stretching 22:00 [1]
shoes: Vasque Blur

AM - Dog Days #24 - dynamic stretching at home. Ground was very wet from the rain the day before, so we all did the calisthenics on the pavement just east of Robinson. Then walked about an extra 10 min (skipping Red Dog's running drills) before driving room. Needed a rest day.
#24 qualifies for the summer shirt (not 25 as Bev Gardner explained there were too many rain outs this summer).

Monday Jul 20, 2009 #

strength/stretching 5:00 [1]

dynamic stretching before run; ice bath afterwards (not enough ice cubes, but the cold water still helped).

running/walking 2:20:19 [2] 14.3 mi (9:49 / mi)
slept:7.5 shoes: Saucony Progrid Ride

AM - from house to Grand Vista, Martin Park Rd, Queens (saw 3 deer, 1 rainbow - looked like it was over the west end of the farmer's turnpike, heard a cockadoodledoo at the goat farm), took new paved road north of St Margaret's Episcopal, Geo Wms Way, 15th, Research Park, 18th, Clinton Parkway, Hartford, Quail Creek, Tam O'Shanter, followed Kasold to 8th, then home. One water bottle, one Clif Blok (I like their packaging, easy to use while running). Lots of hills especially the steeps: long climb from Grand Vista to Monterey & Peterson, Queens Rd, and Tam O'Shanter. Pleased with the pace for the day.

Sunday Jul 19, 2009 #

Note
(rest day)

slept late, took naps, went to the movies (Up, with Dee)

Saturday Jul 18, 2009 #

running/walking warm up/down 25:00 [1]
shoes: Asics GT-2130

dynamic stretching, then ran in neighborhood east of JCCC for warm up.

orienteering race 18:33 [5] *** 2.4 km (7:44 / km)
spiked:7/14c slept:7.5 shoes: Asics GT-2130

AM - JCCC sprint O, set by Paul Clatterbuck. Even after racing last evening, legs felt good. The 20 min warmup helped. Most time losses would be a few seconds looking for the hung markers, otherwise a pretty clean run today.

Friday Jul 17, 2009 #

running/walking warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Saucony Progrid Ride

including dynamic stretching.

running/walking race 22:42 [5] 5.0 km (4:32 / km)
slept:7.45 shoes: Saucony Progrid Ride

7 pm - Sunflower State Games - Governors Cup 5K. Ate granola bar and banana about 4 pm. Then did the warmup run. Felt queasy, so ate a gu about 20 min before start and water. Sluggish start, then slowly felt better. Breathing hard from the get go. Interesting - last Sunday's run I wasn't breathing hard the first 2 miles, Only two of us in the M60 cat. Much cooler day and much less humidity than two night's ago. Actually pleasant for an evening run. Great BBQ pork & beef sandwiches afterwards.

Thursday Jul 16, 2009 #

strength/stretching 25:00 [1]
shoes: Asics GT-2130

AM - Dog Days #23 - dynamic stretching at home, 1 mile jog, then 1 mi at tempo up to KANU bldg, easier pace to Robinson.
Dog Days exercises and calisthenics - mostly timed today.
Then jog around "O" zone lot, hopping, skipping, side stepping drills, then another lap.
Then ran home.

running/walking 1:15:00 [3] 7.0 mi (10:43 / mi)
slept:8.0 shoes: Asics GT-2130

1st mi: 11:17
2nd mi: 7:45 (including hill, as noted above),
easy to Robinson, then drills, then
24:50 run home

Wednesday Jul 15, 2009 #

biking (road bike) 54:00 [2] 14.0 mi (15.6 mph)
shoes: Shimano (bike)

11 am - rode out to Martin Park, then to Morningside Church, back on Farmers Turnpike, turned on 1st left to Lakeview,l rode to end of pavement, then back home.

Tuesday Jul 14, 2009 #

running/walking 1:58:00 [2] 11.7 mi (10:05 / mi)
shoes: Saucony Progrid Ride

AM - finally getting a long run since I didn't have a chance the last 4 days. Vacation time this week, staying home. Ran from home to downtown, then to N side of Haskell campus, back by 19th to Murphy Hall, and over to Schwarz, then Fall Creek & home. Got a late start (7am) because of threatening weather, thunder in distance, but ended up just a very humid day. 23 min to do first 2 miles, then around 10 min pace wtih 9:13 the best on the flat about mile 6. Felt OK up to mile 9, then tired but not straining.

Took 2 naps later in the day.

Bastille Day - missed Hector Berlioz' La Marseillaise on the KPR broadcast - so celebrate next year. Have to get the new edition of Hemingway's A Moveable Feast to relive Paris.

Monday Jul 13, 2009 #

strength/stretching 20:00 [1]
shoes: Vasque Blur

PM - Dog Days #22. Dynamic stretching and calisthenics, new leader today, Red Dog was out. Did the PM session instead to get at least another half day's rest.
Then 2 laps (E side of Robinson, Sunnyside, Naismith, 17th) - easy.

running/walking 15:00 [1]
shoes: Vasque Blur

Easy jog

Sunday Jul 12, 2009 #

running/walking warm up/down 34:00 [1] 2.5 mi (13:36 / mi)
shoes: Saucony Progrid Ride

dynamic stretching and 20 min warmup jog, then got word of delay of start (45 min), then 15 min jog before new start time.

running/walking race 22:10 [5] 4.95 km (4:29 / km)
shoes: Saucony Progrid Ride

Run to the Sun - an indoor run 97% in the cave, but got rain-delayed because the finish was supposed to be in the sun. But sever weather, lightning and gusty rain forced a delay and they moved the finish just inside the cave entrance; my guess for the shorten distance to be 4.95K (from a measurement on a Google Map photo from mouth of cave to where I saw the finish when I first arrived - used my fieldchecking skills).

With those dizzy, near-fainting spells in last week's 10K, had a great run. Did take Zyrtec for itching but nearly 18 hours earlier, drank lots of fluids and Gatorade before the run. Warmup runs had twinges in hamstrings wondering if I would have other problem today. But the near 3 miles of warmups helped, too, First mile - my legs had some life in them. Energy to stay relaxed and go at a comfortable pace. Then slowly started passing people I expected to pass, then caught a few at the 2 mile mark. The last mile was hard, but having 2 good miles made it manageable. Passed Mike Neel at 2.5 mi, but he caught me at the finish (younger guy anyway). 22:10 - that's a PR for my first 4.95K (and last?).

Pete Gogol ran and finished ahead of me.

Saturday Jul 11, 2009 #

Note
(rest day)

Photographed Horsethief 5K in Eudora on the streets instead of the cross country course this year. I had a commitment to deliver and setup finsih line equipment for this race, so missed the sprint O in KC today.

Friday Jul 10, 2009 #

running/walking 50:00 [3] 5.5 mi (9:05 / mi)
slept:7.0 shoes: Vasque Blur

PM - river trail run with orienteers - Raymond Wren, Neuburgers, Paul Clatterbuck, Rick Hermesch, Mike Eglinski. Out to just past the big log. Met a lot of mtn bikers on the trail. Chatted with Michelle Jost at parking lot about Cal Melicvk.
Dinner at Papa Keno's - Mary Jones joined us. Very humid.

dynamic stretching at home before going out.

C • mmmm..... Papa Keno's 1

Thursday Jul 9, 2009 #

strength/stretching 20:00 [1]
slept:7.0 shoes: Vasque Blur

AM - Dog Days #21 (got credit for #20 Wed evening) - wasn't planning to attend, but the big turnout the day before for the world's largest workout was inspiring.
Dynamic stretching and Dog Days calisthenics and stretching.

Then Red Dog decided this was the day to do his killer hill workout. This year we ran up stairs by Wescoe, Jayhawk Blvd over to 11th & Louisiana, then down/up 11th to Tenn, then ran Louisiana to 12th, down/up, then 13th, then 14th, then back on Jayhawk Blvd and back to start (I cut short to by parked car at Summerfield).

running/walking hills 23:00 [4]
shoes: Vasque Blur

Wednesday Jul 8, 2009 #

running/walking intervals 1:15:00 [3] 7.0 mi (10:43 / mi)
slept:7.0 shoes: Saucony Progrid Ride

AM - 5 min dynamic stretching at home,
ran to West Jr - 2 mi warm up
12 xd 400m , w/ 90 sec rest,
ran home.

Did last 3 400m on way back home to reduce warmup to 1 mile.
Set timer to go off every 30 sec to keep pace at each 100m. 8:00/mi pace is nice and comfortable this way.

Tuesday Jul 7, 2009 #

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

Dog Days #19 - photo day, so short workout. Then run up to Jayhawk Bookstore, down/up stairs by Budig/Wescoe, then back to Naismith and back to start at Robinson.

running/walking 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Vasque Blur

Monday Jul 6, 2009 #

running/walking 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Vasque Blur

AM - Dog Days #18 - drove to Robinson, ran on own for 20 min going over to Louisiana, Edgehill Road and the Chancellor's Drive retracing some of the biek race course from Sunday.
Then workout with Red Dog, then 15 min more running - easy.

strength/stretching 20:00 [1]
shoes: Vasque Blur

stretching and calisthenics

Sunday Jul 5, 2009 #

Note
(rest day)

5 am - helped retrieve and setup road barriers for campus bike race; then left since they did not assign Dee any thing to do and she got cold standing around. Came back later in the morning to watch the climb up Edgehill and going through the Chancellor's residence driveway.

Saturday Jul 4, 2009 #

running/walking warm up/down 15:00 [1]
shoes: Saucony Progrid Ride

running/walking 53:00 [3] 10.0 km (5:18 / km)
shoes: Saucony Progrid Ride

Lenexa Freedom Run - bad race - felt tired before the race. Two lap race; at 5K mark, had to stop, felt like passing out, walked 10 steps, then continued. Stopped about 7 more times on the 2nd lap. Took water before the 4 mile mark.
Causes? 1. terrible itchy in toes the night before, so took Zyrtec at 2:30 am - been taking Zyrtec a lot the past month for itching and hives - bad?;
2. did not drink any water all morning, just coffee, and then only at that 4 mi mark; 3. did not get enough sleep this week.

Napped 2 hrs, then went with Dee to watch the criterium downtown and eat at the food fair at Watson Park.

Friday Jul 3, 2009 #

biking (road bike) 48:00 [1] 9.5 mi (11.9 mph)
slept:8.0 shoes: Shimano (bike)

PM - rode to campus to check over Sunday's bike race course including going through the Chancellor's driveway. Then headed downtown to check out tonight's 200m bike sprints, then home. Temp about 75F, sunny and nice. Will go back to checkout the races at 8 pm.

Easy ride today before tomorrow's 10K.

C • street sprints 1

Thursday Jul 2, 2009 #

running/walking warm up/down 38:00 [1] 3.0 mi (12:40 / mi)
slept:7.0 shoes: Vasque Blur

AM - 2 min stretching at home, then 1 mi (12 min) warmup run (Florida & 5th), then tempo run (17 min) for 2 miles (Max Kade bldg = 2 mi mark, then to Louisiana & 18th);
checked in for Dog Days #17,
20 min calisthenics and stretching;
10 min more at tempo,
2 mi easy run home (26 min)

strength/stretching 20:00 [1]

running/walking 37:00 [3] 3.0 mi (12:20 / mi)
shoes: Vasque Blur

with uphill to KANU/Kade bldg, couldn't tell how hard the effort was.
10K time trial on Sat. at Lenexa Freedom Run.

Wednesday Jul 1, 2009 #

biking (road bike) 49:00 [3] 12.0 mi (14.7 mph)
shoes: Shimano (bike)

AM - ride to Lakeview+ - emphasis on spinning (90-100 rpm); took a day off from calisthenics and running

« Earlier | Later »