Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending May 31, 2010:

activity

time

miles

running/walking

17:03:15

103.53

(9:53)

166.61

(6:08)

biking

4:22:23

62.5

(14.3/h)

100.58

(23.0/h)

strength/stretching

3:39:00

Total

25:04:38

166.03

267.2

averages - sleep:7.5

2:32

0:00

» now

Monday May 31, 2010 #

running/walking race 36:31 [5] 8.0 km (4:34 / km)
slept:7.0 shoes: Asics Cumulus II

Amy Thompson 8K, 4th in M60-64 - out of the money again. Better overall effort than last year's race. Effort mentally to just want to race today, but pace was pretty event (7:13, 14:32, 25:10; 29:36, then finish in 36:31
7:22 per mile pace.
110th overall..

8 AM

strength/stretching 5:00 [1]

dynamic stretching

running/walking warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Asics Cumulus II

warm up

Saturday May 29, 2010 #

7 AM

running/walking 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics Cumulus II

Ran to Farmers Market then to Dog Days at Kizer-Cummings.

strength/stretching (Dog Days) 20:00 [1]

standing around and light calisthenics/stretching

running/walking hills (Dog Days) 35:00 [2] 3.6 mi (9:43 / mi)
shoes: Asics Cumulus II

From 9th & Vermont, up to campus via 11th, to Miss, to Jayhawk Blvd, Chi O ftn, Mem Dr, to Union garage - then up/down stairs, then up ramp, Oread Inn, to 10th/Miss (to see fire damaged house from last evening), then back to 9th & Vermont. Easy pace.
Stopped 4 min. before running again.

running/walking 23:30 [2] 2.65 mi (8:52 / mi)
shoes: Asics Cumulus II

to Farmers Market to look at Irish dancing, then home via 7th St.

strength/stretching 40:00 [1]

Mowed lawn including power line easement (with push mower) Temp: about mid 70s, cool morning.

Thursday May 27, 2010 #

6 AM

running/walking 29:00 [3] 3.0 mi (9:40 / mi)
shoes: Asics Cumulus II

Ran to Allen FH for Dog Days, took road west of apts south of 9th & Michigan to top of hill, then to Mil Sci Bldg for 3 pullups. Slow start, then at tempo.

strength/stretching (Dog Days) 15:00 [1]

Met outside on southside of AFH - last one before summer sessions begin next Tues.

running/walking tempo (fartlek) 26:00 [3] 3.0 mi (8:40 / mi)
slept:7.0 shoes: Asics Cumulus II

After calisthenics, ran to Sunnyside, then up by Wescoe to campus, then headed home instead of staying with DD group - fartlek workout. Wanting some speed play before next Monday's 8K (Amy Thompson)

Tuesday May 25, 2010 #

4 PM

biking (road bike) 1:08:37 [2] 15.8 mi (13.8 mph)
slept:7.0 shoes: Shimano (bike)

PM - went to work early since I spent most of yesterday getting the replacement computer reconfigured, so missed Dog Days. Left work an hour early, then rode to South Trafficway trails to Clinton Overlook and back. Overcast became sunny. A little tired, but spinning well on the return trip.

Sunday May 23, 2010 #

9 AM

biking (road bike) 1:22:27 [2] 19.0 mi (13.8 mph)
slept:6.5 shoes: Shimano (bike)

Took South Trafficway to base of Sanders Mound, then back to 6th St, turned south on Geo Wm Way to see the Leonardis new house in the gated community at The Villa (just off Bob White), then back home by Quail Run, then Trail to Lawrence Ave. Ride was to loosen up from day before. Just the right thing to do. Stayed up too late (watched Master and Commander, but not to the end).

Saturday May 22, 2010 #

7 AM

strength/stretching 5:00 [1]

dynamic stretching at home

running/walking 2:27:33 [2] 15.8 mi (9:20 / mi)
slept:7.5 shoes: Vasque Blur

from house an to downtown, then ran Thanksgiving Day 5K plus 2 miles on the levee, then back by the farmers market to the Burroughs Creek trail to 22nd & Learnard taking the more industrial street back to 19th (see Garmin route). Goal was to find my pace for 15+ miles to determine if I'm really ready to begin using the FIRST training program again. (yes).
There are 3 tests to see if you are ready - race results for half marathon or 10K - check; able to handle interval workouts, check. But never was really ready last year from the long run test: do 15-20 miles in a certain time. Broke 9:34 pace for almost 16 mi. These 3 tests say I should be able to do the training then break 4 hrs for a marathon and be a BQer.
Now starting my 4th year trying.

C • tough weather 1

Thursday May 20, 2010 #

6 AM

running/walking 20:00 [2] 1.5 mi (13:20 / mi)
slept:7.5 shoes: Asics Cumulus II

strength/stretching (Dog Days) 20:00 [1]

Kenny Baldwin led the workout, so that meant 5 reps of everything, then ran 2 laps, then 10 reps, 2 laps, then 15 reps and more arms/shoulder exercises, then 2 laps.

running/walking 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Asics Cumulus II

Tuesday May 18, 2010 #

6 AM

running/walking 28:43 [2] 2.5 mi (11:29 / mi)
slept:7.0 shoes: Saucony Progrid Ride

dynamic stretching at home, then ran to MS Bldg (3 pullups again), then to Allen FH.

strength/stretching 36:00 [1]

Dog Days workout - a lot of drills but managed all except the last set of leg lifts. Then lunges, skipping and hopping plus one lap on level 2. Skipped out last part to jog home and get to work on time. Two more weeks then Dog Days goes outdoors!

running/walking 23:50 [2] 2.5 mi (9:32 / mi)
shoes: Saucony Progrid Ride

Monday May 17, 2010 #

Note
slept:9.0 (rest day)

Took vacation day, watched the Tour of California instead of biking myself.

Sunday May 16, 2010 #

8 AM

strength/stretching 5:00 [1]

dynamic stretching

running/walking 1:40:00 [2] 10.0 mi (10:00 / mi)
slept:8.0 shoes: Asics Cumulus II

ran with Dee to Deerfield, met Peter Shaheed, then ran to KU campus and over to 12th & Burroughs Creek trail, then to 19th & Barker; return via Constant park, to home.

Saw Mary Jones in her car at 6th & Vermont.

Saturday May 15, 2010 #

6 AM

strength/stretching 4:00 [1]

dynamic stretching

running/walking 1:38:00 [2] 10.3 mi (9:31 / mi)
shoes: Asics Cumulus II

left house at 6:30 - out to downtown then 11th to start of Burroughs Creek trail until I hit mud about 300m south of 19th. Turned around then headed back weaving to Mass then Farmers' Market, then 8th & Vermont catching up with the Sat. Dog Days group to 7th & Mississippi, then to Johnny's, then home. Cloudy, 50F, ran in shorts & short sleeve shirt.

Thursday May 13, 2010 #

5 PM

running/walking 1:11:00 [2] 6.8 mi (10:26 / mi)
slept:8.0 shoes: Vasque Blur

Set the alarm for 6 am with plans to skip Dog Days this morning.
After work, ran from house to Lichwardt Park/Woods/Trails (about 1.3 miles on the muddy paths there). Nice little park - definitely plan to set some controls out there for a small event - this winter. No bugs and the new trails were clear - muddy though. Ran back via Trail. 3 pullups at Deerfield before getting home. When I ran it was sunny, about 60F. Cloudy most of the day.

C • Lichwardt 1

Wednesday May 12, 2010 #

Note
slept:8.0 (rest day)

made it a point to get 8 hours sleep

Tuesday May 11, 2010 #

6 AM

running/walking 28:00 [2] 2.5 mi (11:12 / mi)
shoes: Vasque Blur

run from house to Allen FH

strength/stretching (Dog Days) 30:00 [1]

Dog Days workout with lots of core muscle exercises and 2 laps on level 2.

running/walking 26:00 [2] 2.5 mi (10:24 / mi)
shoes: Vasque Blur

ran home (both ways via KANU)

Sunday May 9, 2010 #

Note
(rest day)

Took pictures at Mother's Day 5K at Corporate Woods.

Saturday May 8, 2010 #

8 AM

running/walking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Asics Cumulus II

Beofer women's race at 7 am , ran to spots on Shawnee Mission Park course to take pictures. Then about 8 am, 5 min dynamic stretching and easy jogging.

running/walking race 23:28 [5] 5.0 km (4:42 / km)
shoes: Asics Cumulus II

Men's race of the KC Corporate Challenge. Didn't feel very lively or peppy this morning. Easy cruise first 1/2 mile downhill, then got into race rhythm with hard breathing. Hardly passed very many people but more seemed to drop off the pace. Splits: mile 1: 6:36 (really? maybe off?), mile 2: 7:58, approx 9:30 at finish. Last half mile back to start was gradual uphill.

Afterwards, went with Dee to Haskell's powwow graduation and had Navajo tacos for lunch. Temp: about 50F and sunny at race time. Chilly.

Thursday May 6, 2010 #

6 AM

running/walking 24:00 [2] 2.0 mi (12:00 / mi)
slept:7.5 shoes: Saucony Progrid Ride

Allen FH to Oread Inn (w/ 3 pullups at the MSB bldg)

strength/stretching (Dog Days exercises) 19:00 [1]

running/walking 22:00 [2] 1.0 mi (22:00 / mi)
shoes: Saucony Progrid Ride

Allen FH to LHS track, 1 lap, then 5 hurdles - stepovers 2x,
25m hops, 25 lunges, 50 jog;
then back 100m backwards running on football field,
then jogged back to AFH and car.

Wednesday May 5, 2010 #

5 PM

biking (road bike) 1:06:19 [2] 15.7 mi (14.2 mph)
shoes: Shimano (bike)

after ride to Clinton Lake Overlook.

Tuesday May 4, 2010 #

6 AM

running/walking 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Saucony Progrid Ride

Allen FH to MSB chinup bar (3 pullups), then to Oread Inn and 1th & Indiana, then back to AllenFH

strength/stretching (Dog Days) 20:00 [1]

Calisthenics in AFH

running/walking hills 11:00 [2] 1.0 mi (11:00 / mi)
shoes: Saucony Progrid Ride

From Allen FH to 15th & Engel, down and up to Jayhawk Bookstore and back to car.

Monday May 3, 2010 #

6 PM

biking (road bike) 45:00 [2] 12.0 mi (16.0 mph)
shoes: Shimano (bike)

Afte rwork ride to Lakeview - first ride of the spring. Then helped Dee fix a flat on her commuter bike. A little more funky with an inexpensive rear derailleur (kept coming off and had to retwist it so chain line was correct).

Sunday May 2, 2010 #

8 AM

running/walking 2:20:40 [2] 15.3 mi (9:12 / mi)
slept:7.25 shoes: Asics Cumulus II

Ran to KU West Campus taking Iowa alll the way to Shenk Fields and did the part of the Kansas Half Marathon course. Cut back on the return on Kasold and took that all the way to 9th, then home via Lawrence Ave.

Temp: 50F, sunny, one long sleeve tec shirt

Saturday May 1, 2010 #

running/walking 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Vasque Blur

Took photos at the Olathe Heart & Sole 10K. Got out on the course as well as hanging around the start/finish.

« Earlier | Later »