Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+m
	running/walking	12	10:40:53	57.16		91.99
	orienteering	6	5:29:55	19.87	(16:36)	31.98	(10:19)	664	2 /	101c	1%
	strength/stretching	12	3:34:00
	Total	18	19:44:48	77.03		123.97		664	2 /	101c	1%
averages - sleep:7.6

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Wednesday Mar 31, 2010 #

6 PM

orienteering 21:24 [3] ** 2.0 mi (10:42 / mi)
19c shoes: Vasque Blur

Dad Perry Park- Mike E set two loops. Hard to get started with temp at 80F. First warm spring day. Missed control #3 on 2nd loop, just didn't see it on the map. Nice trail network and nice map for a sprint O. I hope to use it in August.

strength/stretching warm up/down 5:00 [1]

dynamic stretching and very short easy jog - but still felt badly going over first 4 controls.

Tuesday Mar 30, 2010 #

6 AM

running/walking 52:00 [2] 5.5 mi (9:27 / mi)
shoes: Saucony Progrid Ride

ran from house to KPR and Allen FH, then Dog Days workout, then ran back via 9th & Iowa. Also 4 laps in AllenFH & 2 sets of stairs.

Very, very sluggish. Stayed up too late watch video (Blind Side). And admittedly overtraining.

strength/stretching 30:00 [1]
shoes: Saucony Progrid Ride

calisthenics

Monday Mar 29, 2010 #

Note
(rest day)

Sunday Mar 28, 2010 #

8 AM

running/walking 2:03:15 [2] 12.21 mi (10:06 / mi)
slept:8.0 shoes: Asics Cumulus II

house to N Lawrence to check out underpass, then on levee to start of bike trails, back on city streets, then to Catholic cemetery stopping at 12th & Prospect to check out the old Woodland Park and the base for an old roller coaster support (found it - my geo-cashing for the day); then back home adding extra blocks to get the 12 miles I was shooting for. With the two O runs yesterday, eased up on the distance today. Took frequent walks. Two Accelerade gu packs - like the taste of this brand.

C • Parkrun video 2

Saturday Mar 27, 2010 #

10 AM

strength/stretching 10:00 [1]

dynamic stretching and limited jogging as I barely got ready for the start of the relay event

orienteering race 10:30 [5] *** 1.1 km (9:33 / km) +35m 8:14 / km
6c shoes: Integrator

Wallace SP - relay (3 loops) I started doing the yellow loop, mass start. Teamed with Mary (2nd leg) and Fritz (anchor). Overcast and wasn't raining when I ran, but didn't read the map well at all. Didn;t even check tosee that it was 1:5000. The only clean legs were 3-4 (200m on one trail) and 4-5 up and into the open to a shed.

orienteering race 1:03:33 [5] *** 5.4 km (11:46 / km) +212m 9:50 / km
spiked:2/12c slept:7.5 shoes: Integrator

Wallace SP - after the short relay race, did the red course - in the rain, used antifog on glasses but raindrops made it hard to see. Took safer routes on a lot of trails if choice was there. RouteGadget
Stopped raining when I got done. 2nd to Mike E.
Great job by the Barretts.

Coughing almost gone.

Thursday Mar 25, 2010 #

6 AM

running/walking 32:00 [2] 2.5 mi (12:48 / mi)
shoes: Asics Cumulus II

5:30 am - from Allen FH parking garage, ran to Oread Inn and back. Then did Dog Days workout - calis, then 4 laps on level 3 (lap 1, 1 set of stairs, then 2 sets; afte 3 laps did 3 sets of stairs, then lap 4 w/4 sets of stairs).
22 min for 2 miles outdoors; 10 min inside.

strength/stretching 20:00 [1]

had a bit more energy this morning. 25 situps were not a chore to do this time. BPPV problem may be gone.

Wednesday Mar 24, 2010 #

6 PM

running/walking 35:22 [1] 3.4 mi (10:24 / mi)
slept:8.0 (sick) shoes: Vasque Blur

Took NyQuil and got a good night's sleep. No workout in the morning. Went to Arboretum and ran the Dam Run 5K course to see Duane Peterson's newly painted directional arrows. Will be at Wallace SP so will miss Sat's run. Dee and Damon will assist Parks & Rec.
Easy run, light mist, light rain.

Tuesday Mar 23, 2010 #

6 AM

strength/stretching 12:00 [1]
slept:8.0 (sick)

running nose, sore throat. Skipped Dog Days and stayed home and did stretching exercises. Took Zrytec last night, but didn't help. Very dry throat all night.

C • Hot Toddy 2

Monday Mar 22, 2010 #

Note
(rest day)

Sunday Mar 21, 2010 #

strength/stretching warm up/down 5:00 [1]
slept:8.0

Made sure I had a good nice rest, coffee and one slice of toast with PB & blueberry jam., Dynamic stretching. Temp: 30F, mostly crunchy snow on streets with some cleared pavement.

7 AM

running/walking 2:59:36 [2] 17.0 mi (10:34 / mi)
shoes: Vasque Blur

Temp: 30F, mostly crunchy snow on streets with some cleared pavement.
From house up Lawrence Ave, over to KU campus, ran by Oread Inn, down Indiana to 11th, then back up Miss. over to 17th & Indiana. Over to 18th & Vermont, 15th, Barker, Forrest, Learnard to Haskell campus and back up Learnard and turned E on 15th to Catholic cemetery, back on 13th, S Park, downtown, Burcham Park boat ramps, on on 2nd and did extra blocks E of hospital since I didn't think I would get 16 miles, back by Hallmark and home. 17 mi right in front of Parmley's house (next door neighbor). Route
No hurry, just steady. Really wanted to walk at the end/ 3 cubes of Clif Shot Bloks, 1 Accelerade gu, 1 tall bottle of water.
Tried ice bath, but foot and heels couldn't stand it and had to quit.
Short O next weekend, so hopefully another long run in 2 weeks (oh yeah, 10 mile race in Topeka Apr 3).

Snowy serenity
Woodpecker, chirping in trees
Crunch crunch under foot

Thursday Mar 18, 2010 #

6 AM

running/walking 50:20 [3] 5.45 mi (9:14 / mi)
slept:7.0 shoes: Asics Cumulus II

to 11th & Mass and back. Slept pretty good after dealing with bad case of BPPV yesterday. Skipped Dog Days workout - with head lowered in situps and pushups, would have been very bad.

Wednesday Mar 17, 2010 #

Note
(sick) (rest day)

4 am - dizzyness = BPPV?
8 am dentist appt, then got very dizzy and made appt to see Dr Segebrecht; 2 pm he confirmed it was BPPV (vertigo). Eppley maneuver next Wed.

Tuesday Mar 16, 2010 #

strength/stretching 33:00 [1]
slept:7.0

AM - dynamic stretching at home, before run to Allen FH. Then Dog Days workout before running home. Restless night, shouldn't have drunk coffee at 9 pm. Did the same the night before but I was really tired then.

running/walking 56:20 [2] 5.5 mi (10:15 / mi)
shoes: Asics Cumulus II

Run via KPR then to Ambler parking lot before circling back to Allen FH. Return route, straight show - Engel, 9th & Iowa. A little more refreshed doing the run today.

Monday Mar 15, 2010 #

Note
(rest day)

Sunday Mar 14, 2010 #

Note
(rest day)

Thought about going to the 7 at 7 training run, but still very exhausted from yesterday's run. Still recovering from the 3-day efforts at Hawn.

Saturday Mar 13, 2010 #

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

Dynamic stretching and maybe 5 min jog.
Overcast, light rain, windy from NW, temp: 40s

orienteering 1:08:15 [5] *** 6.9 km (9:53 / km)
15c slept:8.0 shoes: Integrator

Smithville Lake (PTOC) - new map! Red course set by Reta Roe
Rainy day, tried glass defogging solution, didn't work. Again, missed enough details because I don't stop to read and because I don't have a magnifier yet. For the KC area, not too bad of an area (some brambles, some nice woods, fields were open and tough to get through). Lost contact going to 4. Sloppy around 7. 7-14 jockeying on the course with a team of 2 guys. They missed #14, but I lost to them by 6 sec.

Thursday Mar 11, 2010 #

strength/stretching 25:00 [1]
slept:6.5 shoes: Saucony Progrid Ride

AM - Dog Days calisthenics - timed 30 sec drills. Very sluggish and tired. But glad I did the workout. No promises yet of getting access to the KU stadium yet as Red Dog hasn't talked to Coach Gill.

running/walking 13:00 [2]
shoes: Saucony Progrid Ride

6 laps on level 2 w/ 3 stair climbs (bottom to next to top landing above level 3). Very slow today.

Wednesday Mar 10, 2010 #

Note
(rest day)

Tuesday Mar 9, 2010 #

running/walking 23:00 [2] 2.0 mi (11:30 / mi)
slept:7.0 shoes: Asics Cumulus II

AM - from Allen FH to Oread Inn and back. "Exhaustion" is the best way to describe how tired I felt this morning, especially with the calisthenics.

strength/stretching 31:00 [1]
shoes: Asics Cumulus II

Dog Days

Monday Mar 8, 2010 #

Note
(rest day)

Sunday Mar 7, 2010 #

orienteering race 1:42:54 [5] *** 8.6 km (11:58 / km) +265m 10:22 / km
15c slept:8.0 shoes: Integrator

Ice bath help - felt pretty good at the start on the 3rd day.

Gateway Runt - long O - mass start - skipped #13. Big mistake to #4. Left 3 by going left to stream, but stayed high and ran through the green (was OK), crossed first reentrant then convinced myself I had accidentally headed towards #6 so continued towards 4 but way too low. Lost a good 10 min. Lucky with 7, someone was leaving it. Looked for 9 in the parallel reentrant before the actual one. Sloppy nearing 10, picked up the indistinct trail and didn't use it, so wandered aimlessly E of actual control.
Skipped 13. Felt good attacking 15. 16 was one long uphill!. Beelined to finish chasing Dave Frei on tope before he zipped down the steep side as I started ti cramp up.
Great 3 days of O.

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

dynamic stretching and just a short jog, then walk to start

Runt - Splits

Saturday Mar 6, 2010 #

running/walking warm up/down 25:00 [1]
shoes: Integrator

AM : early walk to start, dynamic stretching, easy jogging, got to start just right, no more than a 2 min wait. Wore Garmin and did not keep time, so lucky I wasn't late.
PM: just easy walk/jog uphill to start (5 min)

orienteering race 32:28 [5] *** 2.82 km (11:31 / km) +90m 9:56 / km
11c slept:8.5 shoes: Integrator

Hawn SP - Middle O - green course. Left 2, headed S into the dead fall and backtracked left to trail up ridge. Boom to 10. Saw Mary Jones leaving 9 ahead of me and I thought she was taking a direct or a route more to the left. First left 9 going higher to roughly contour around 1st bowl of rentrants, then lost concentration while climbing and climbing going to the knoll just E of the direct line. Ended up on a trail 100m further NE than I thought and ran the trail to the opposite side of the reentrant NE of the control. An aha moment - knew where I was and slowly got to 10. Having not practiced this sport much recently, one mistake wasn't bad. QuickRoute

orienteering race 17:28 [5] *** 2.15 km (8:07 / km) +20m 7:46 / km
12c shoes: Integrator

Hawn SP - afternoon campground sprint course. easy walk to start from parking area. 1-2 - legs felt tired and stiff, better from 2-3. 4-5 took power line to the left and down, didn't see that the straight shot wasn;t that steep. 7-8 straight to nose of ridge then contoured around; didn't even see the road as a choice. Near finish and thought I still had to find a #13.

Thought about doing an ice bath afterwards for quicker recovery.

Hawn sprint - Splits

Hawn middle: green - Splits

Friday Mar 5, 2010 #

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

orienteering race 13:23 [5] *** 1.79 km (7:29 / km) +42m 6:42 / km
11c shoes: Vasque Blur

Forest Park - Kennedy Woods Sprint event - drove from Lawrence in the morning; raced at 3 pm. Slow gettinbg started to 1, then OK until bobble at 6 (overshot to ditch before looking right to see depression (10m away). First nice sunny warm day. Short sleeve shirt weather.

Forest Park: GrBrOr - Splits

Wednesday Mar 3, 2010 #

Note
slept:7.0 (rest day)

After work, cooked dinner, then watched KU-KSU game (the good guys won). Damon called and said he'd pick Dee up from the airport, so I was
able to get more sleep before the trip to Hawn Friday.

Tuesday Mar 2, 2010 #

running/walking 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Saucony Progrid Ride

AM - ran from Allen FH to GSP/Corbin and back (about 2.5 mi); then Dog Days calisthencis, then 6 laps (3 on lvl 2, 3 on lvl 3)

strength/stretching 23:00 [1]

Red Dog was back to lead us in exercises different from Kenny Baldwin's sets. More stretching at first. Emphasis - core muscles.

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