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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  running/walking16 11:59:34 69.14 111.27
  orienteering4 3:19:08 14.27 22.9725c
  strength/stretching13 2:20:00
  Total19 17:38:42 83.41 134.2425c
  [1-5]19 17:13:42
averages - sleep:7.3

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Friday Dec 31, 2010 #

2 PM

strength/stretching 5:00 [1]
slept:8.0

dynamic stretching.

Stayed up til midnight reading Stieg Larsson's book, but still got 8 hours sleep. Dee left early to go swimming at 7 am

orienteering 34:33 [5] 3.4 km (10:10 / km)
shoes: Innov8 Oroc 340

Mike Eglinski set out streamers at Rockcrusher on his new map (work in progress).
A New Year's Eve training run with a dozen people including Patrick and Gina Nuss.

Temp: 20s, overcast and windy. But the woods in this part of Rockcrusher is good enough to run most of the time.
Ran pretty good, pushing the pace (hand't planned on doing that). Didn't think to much going to 8 and 11 - just beelined. Ran and walked up the hills.

Thursday Dec 30, 2010 #

5 PM

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

dynamic stretching

running/walking 40:00 [2] 4.3 mi (9:18 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

woke up at 5 am, went back to sleep and woke up at 6 am. Didn't feel like running this morning. After work, ran to Hutton Farms, Monterey Way than home through Fall Creek.

Tuesday Dec 28, 2010 #

6 AM

strength/stretching warm up/down 4:00 [1]

dynamic stretching

running/walking 1:11:00 [2] 7.13 mi (9:57 / mi)
shoes: Brooks Ghost3-2010

5:30 - no Dog Days, so ran to 11th & Vermont, then up thru campus and back home via Lawrence Ave. Tried out the new headlamp from my brother (Kim) - 3 LEDs and a very elastic head strap with the extra over the head strap. Lighting was good, but not sure if I'd want to be in the woods with this one. Wanted some hill work as Topeka to Auburn (half marathon) is coming up.

Sunday Dec 26, 2010 #

11 AM

running/walking 50:11 [2] 4.3 mi (11:40 / mi)
slept:8.0 shoes: Innov8 Oroc 340

Woodridge Camping Area (Clinton Lake) - had to see how the newly-groomed trails looked even though this should have been a rest day. Just 4 miles I thought, but I was tripping on stumps and had to stop running about 3 times in the last 2 miles to keep from getting too dizzy. The stops helped. Overall, still a nice run on trails in the woods. Forest looked as runnable as it can get at this time of year., but stayed 100%$ on the trails. Forgot to take the O map I had printed out. Just as well, as I would have tripped even more looking at the map.

Stayed up late last night and almost finished Larsson's The Girl with Dragon Tattoo. So, orienteering clubs can be asked to help with search operations. I supposed if PTOC and OK combined we could muster 15-20 people.

Temp: 20F, sunny

Saturday Dec 25, 2010 #

12 PM

strength/stretching 5:00 [1]

dynamic stretching

running/walking 1:27:23 [2] 9.0 mi (9:43 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

Opened presents in the morning with Dee, Damon and Libby.
Ran to Oak Hill Cemetery and back. Tired feeling, but run was OK. Set Garmin to beep every mile. Ran mile, then walked 1 min except ran last 2 miles nonstop. Temp: 30F, wind from NNE, mild. Overcast. Streets were quiet.

Thursday Dec 23, 2010 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
slept:4.5 shoes: Brooks Ghost3-2010

Did not run outdoors this morning but went straight in to Allen FH.
Calisthenics and stretching - Red Dog rushed through all the exercises.

I stayed up to 12:30 watching the Calif vs KU basketball game so got only 4 1/2 hours sleep, but appreciated the shortened workout.

2 laps of running on level 2, then break for announcements before 4 more laps on level 3 with 2 sets of stairs.

Last Dog Days workout for 2010.

running/walking 20:00 [2] 1.7 km (11:46 / km)
shoes: Brooks Ghost3-2010

Tuesday Dec 21, 2010 #

6 AM

running/walking 24:00 [2] 2.4 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

From Allen FH, ran to Mil Sci Bldg, 7 chin/pull ups, then ran by Union to Oread Inn, SW corner of Corbin Hall and back behind Wescoe Hall to Allen FH. (2.4 mi)
3 min leg swings
15 min of timed exercises (45, 30 and 15 sec depending on the exercise).
2 laps (25% skipping & hopping, 75% jogging),
rest,
then 4 laps with 1 set of stairs down & up per lap (1.8k)

strength/stretching (Dog Days) 15:00 [0]
shoes: Brooks Ghost3-2010

running/walking 12:00 [2] 1.8 km (6:40 / km)
shoes: Brooks Ghost3-2010

Monday Dec 20, 2010 #

7 AM

strength/stretching 5:00 [1]

dynamic stretching

running/walking hills 48:00 [2] 5.0 mi (9:36 / mi)
slept:6.75 shoes: Brooks Ghost3-2010

dropped off rental minivan (back from St Louis yesterday) at Enterprise (Lawrence Auto Plaza) then ran home through KU West Campus. Hill workout compared to the flat routes the last few days around Tower Grove Park.

Sunday Dec 19, 2010 #

Note
(rest day)

Drove back to Lawrence

Saturday Dec 18, 2010 #

7 AM

strength/stretching warm up/down 5:00 [0]
slept:6.5

dynamic stretching

running/walking 1:00:00 [2] 5.5 mi (10:55 / mi)
shoes: Brooks Ghost3-2010

With Dee, ran from hotel to Tower Grove Park, going a little further to the Mozart and Rossini busts. Most of the ice on the sidewalks had melted but still a few patches. Ran back along Magnolia and saw some of the Botanical Garden (need to visit that next trip).
Didn't carry a map, so missed a turn but discovered Yogi Berra Park (huge Italian flag displayed).

Later that evening after my nephew's weeding, went to Rose of the Hill for the reception/dinner.

Friday Dec 17, 2010 #

7 AM

orienteering 50:00 [2] * 5.2 mi (9:37 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

5 min of dynamic stretching while waiting for Garmin to catch a signal.
St Louis - from Drury Inn (I-44 & Hampton) ran through The Hill to Tower Grove Park. Turned around by the Turkish Pavilion. Back via arsenal and wan N by Sublette Park, then took Sulphur Ave to the hotel. Roads were clear with some side streets ice covered. Ran in the snow covered grass alongside sidewalks at the park. Did run with a Google map.

strength/stretching warm up/down 5:00 [0]

Thursday Dec 16, 2010 #

6 AM

strength/stretching 4:00 [1]
shoes: Asics Cumulus II

Dynamic stretching at home (leg swings), then drove to Allen FH.
Roads were OK until getting to the parking lot and almost crashed into the back of a parked car. Parked in the middle of the lot rather than the usual spot along the west (out)side of the garage.
Ran on the grass to avoid some icy spots to the Mil Sci Bldg for 7 pull/chin ups, then ran back to Allen FH.
Did 11 laps before Dog Days workout began. They more dynamic stretching.

running/walking 43:00 [2] 6.6 km (6:31 / km)
shoes: Asics Cumulus II

1.2 K outside,
11 laps x 300m -warmup run before calisthenics,
then 7 more laps including 2 with skipping.
After 15 min of calis, 5 laps (lap 1 w/ 4 flights of stairs, lap 2 w/3, . ., lap 4 w/1 and one extra lap).
30 toe raises to end the day.

strength/stretching (Dog Days) 15:00 [1]
shoes: Asics Cumulus II

Lots of core muscle work; didn't do all to avoid straining back.

On to St Louis this weekend, probably Tower Grove Park tomorrow.

Tuesday Dec 14, 2010 #

6 AM

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Allen FH to Mil Sci Bldg (7 chin/pull ups), then to 17th & Mass, the 16th and back to Allen FH.

strength/stretching (Dog Days) 20:00 [1]
shoes: Brooks Ghost3-2010

calisthenics

running/walking 15:00 [3] 2.4 km (6:15 / km)
shoes: Asics Cumulus II

8 laps in Allen FH (level 2, tried to stay on the outside to get close to 300m per lap)

Sunday Dec 12, 2010 #

9 AM

running/walking 49:00 [2] 5.0 mi (9:48 / mi)
shoes: Brooks Ghost3-2010

Temp: 12 degrees, wind from NW, sunny but needed to cover face part of the time running back.

Ran to 11th & Mass to catch start of Jing Bell 5K. Thought it was a 9 am start but missed it by 5 min as it started at 8:30. Arrived at 8:35. Hung around to take a few photos, then ran home.

Saturday Dec 11, 2010 #

running/walking 1:00:00 [2] 6.5 mi (9:14 / mi)
shoes: Brooks Ghost3-2010

Wyandotte Co Lake. Chili Run - started early and took photos along the way. Easy run, until one mile with Dee at tempo. Then chili and awards including new socks, gloves, long sleeve tec shirt and coffee mug. Price of MARA membership is finally worth it.

Thursday Dec 9, 2010 #

6 AM

running/walking 23:00 [2] 2.25 mi (10:13 / mi)
slept:7.5 shoes: Brooks Ghost3-2010

From Allen FH to 19th & Tennessee and back, with stop at Veterans Park to do 8 chin/pull ups. Temp: 35F. No wind.

strength/stretching (Dog Days) 15:00 [1]
shoes: Brooks Ghost3-2010

calisthenics and 30-sec test drills

running/walking 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Brooks Ghost3-2010

6 laps around Allen FH including high kicks, hopping, skipping drills and easy jogs and sprint. Last 3 laps included 2 sets of 2 flights of stairs.
About 125 people worked out this morning.
It is a privilege to be allowed to workout in this historic building. We have a good group who won't abuse the privilege.

Tuesday Dec 7, 2010 #

6 AM

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

dynamic stretching at home before driving to Allen FH

running/walking 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Allen FH to Mil Sci Bldg (7 pull/chin ups), then on to Oread Inn and back down Sunnyside to Allen FH.

strength/stretching (Dog Days) 17:00 [1]
shoes: Brooks Ghost3-2010

Calisthenics and stretching and two laps on level 2 of Allen FH.

running/walking (Dog Days) 23:00 [2] 2.4 km (9:35 / km)
shoes: Brooks Ghost3-2010

After 2 laps earlier and all done with calisthenics, 4 laps on level 3 with stairs per lap (1st time - 1 flight, 2nd 2 flights. . . to 4); then back down to level 3 for 2 more laps.

Sunday Dec 5, 2010 #

Event: Possum Trot XIV
 
9 AM

orienteering warm up/down 7:00 [1]
slept:7.0 shoes: Innov8 Oroc 340

warm up including dynamic stretching and easy jogging. Temp: was 25F when I left Lawrence. Then became sunny, windy and still cold.

orienteering race 1:20:07 [5] *** 8.0 km (10:01 / km)
15c shoes: Innov8 Oroc 340

Ran in OK pink top and a long-sleeve tech shirt (thought the polyprop long undershirt would have been too warm. For a change I got that right. did the Short Possum ( approx 8.0 K). Good choice - no cramping up and the end, thought shorted than what I should be running.
4th overall - 1 sec behind Rick Armstrong. Boom - went from 29 to 32 by mistake. Did 30, 31, then skipped 32 to make that the official skip and finished.

Saturday Dec 4, 2010 #

Event: KS Champs (part of Possum Trot Weekend)
 
11 AM

running/walking warm up/down 5:00 [1]
shoes: Innov8 Oroc 340

Helped setup finish chute for Kansas O'spring champs with Raymond Wren, then 5 min of warmup

orienteering race 27:28 [4] *** 3.2 km (8:35 / km)
10c slept:8.0 shoes: Innov8 Oroc 340

Temp: about 35-40, but very windy from the north. OK running, but hard to stand around and help.
First 3 controls were sluggish and just not thinking like an orienteer. Also testing right hamstring to see if I'd be ready for Sun's Short Possum.
Long day in the cold, helping with timing at the finish, then putting stuff away and retrieving directional signs from the roads.

Friday Dec 3, 2010 #

6 AM

running/walking 29:00 [2] 3.0 mi (9:40 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

left house about 6:20 and ran to Fall Creek and down on Tomahawk and up Saddlehorn, but missed the fork to get to Riverview and headed back home via Longhorn - leaving out another hill.

Thursday Dec 2, 2010 #

Note
slept:8.0 (rest day)

skipped Dog Days and slept an extra hour - much needed rest

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