Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m
	running/walking	23	16:50:51	98.94		159.23		246
	biking	5	3:57:07	54.3	(13.7/h)	87.39	(22.1/h)
	strength/stretching	15	3:38:00	1.0		1.61
	orienteering	1	26:38	2.03	(13:07)	3.27	(8:09)	69	6 /	12c	50%
	Total	29	24:52:36	156.27		251.49		315	6 /	12c	50%
	[1-5]	28	24:22:36
averages - sleep:7.4

1:48

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Tuesday May 31, 2011 #

6 AM

strength/stretching 20:00 [1]

Jones exercises - stretching

Monday May 30, 2011 #

8 AM

running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Brooks Ghost 3-tielace

7:30 - dynamic stretching and easy jogging

running/walking race 36:58 [5] 8.0 km (4:37 / km)
slept:7.5 shoes: Brooks Ghost 3-tielace

Amy Thompson 8K (KCMO), only 20 sec slower than last year - very pleased. Pretty even pacing. 1st mile split 7:37. Temp at start 73F; breeze from the south was nice, but on Ward Parkway it was muggy. 5th in M60.

Sunday May 29, 2011 #

9 AM

running/walking (walking) 49:00 [1] 3.0 mi (16:20 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Walked the 2nd, Mich, River Ridge, N Iowa square. A bit warm (70F) to walk in a cotton t-shirt and cordoroy pants. In the shady parts was nice, but need to get use to the sun beating down. Summer will be here if not already today. Got a 6 in turtle off the Michigan turnpike overpass; a driver passing by stopped and said she was going to do the same thing after she had passed by once earlier. Tomorrow's 8K will be an adventure - don't know what to expect. Not brimming with energy these days.

Saturday May 28, 2011 #

7 AM

strength/stretching (dynamic stretch/D-Days) 15:00 [1] 0.25 mi (1:00:03 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

dynamic stretching in alley behind Francis, then jogged back to Kizer-Cummings parking lot for Dog Days stretching.

running/walking hills 31:00 [3] 3.5 mi (8:51 / mi)
shoes: Brooks Ghost 3-tielace

9th& Vermont to 14th/Mass, up 14th, across Jayhawk Blvd to W Campus Rd, campanile, then down to stadium & up, Mississippi and back to start. Pretty good effort today.

11 AM

biking (road bike) 1:01:00 [1] 12.0 mi (11.8 mph)
shoes: Shimano (bike)

Rode to Lakeview with Grover Everett and Dee - easy pace and getting use to bike. Wrists tired quickly; handlebars need to be adjusted. Also, need to ride more.

Friday May 27, 2011 #

Note
(rest day)

Thursday May 26, 2011 #

6 AM

running/walking (walking) 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Brooks Ghost3-2010

Allen FH to MSB bldg (7 pullups), then up to Bailey Hall, around it one time, then back to MSB (7 chin ups - figured out that the straining aches come from chin ups, not a problem with pullups), then AFH.

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

a lot of timed drills this morning. Not as perky - lacking energy.

running/walking hills 17:00 [2] 1.7 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

AFH south to Irving Hill Rd, Iowa, 19th and back.

5 PM

biking (road bike) 28:00 [2] 6.0 mi (12.9 mph)
shoes: Shimano (bike)

on new bike to Lakeview (just the lake) and back. Felt tired.

Wednesday May 25, 2011 #

6 AM

running/walking (walking) 47:00 [1] 3.0 mi (15:40 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

Thunder storms overnight (twice) so not as much sleep as the 8 hours indicate. Walked to 6th & Schwarz - no over striding.

Tuesday May 24, 2011 #

6 AM

running/walking 29:18 [2] 3.0 mi (9:46 / mi)
slept:7.5 shoes: Brooks Ghost 3-tielace

Run from house to Allen FH (route: via W Campus Rd, MSB - did 7 chin/pull ups, 1 lap around MSB, 6 pull/chin ups), then to AFH. Will try doing straight pull ups next time to see if strain at elbow joint is reduced.

strength/stretching (Dog Days) 25:00 [1]

calisthenics indoors, slight smell of fresh paint in air. Had energy to do the workout.

running/walking 39:55 [2] 4.2 mi (9:30 / mi)
shoes: Brooks Ghost 3-tielace

Run with Dog Days group from AFH to Louisiana and 18th. 1 loop around Edgehill Rd (up hill 2x), then back home via Jayhawk Blvd with a side step to Emery Rd to see if there was a back way out of the West Hill Apts - to alleviate the parking hassles during the Tour of Lawrence bike race. No suitable exit without ruining a lawn. Pretty pace at first, then two walk breaks and slowing down the pace. Over 7 miles today, more than planned. Walk tomorrow!

Took day off from work - my "mental health day". Then did the crazy thing - took both Dee's and my bikes to Cycleworks for tune-ups. I ended up getting a new bike - after 40 years and probably 20 years of Gary Long encouraging me to get a new bike from him. Didn't want to repaint the rusting Gios. Guess I'll bike more but still want to keep at marathon training.
Oh, it's a Giant Defy1 (not a replacement for the Gios, but will do just fine).

C • New bike 1

Monday May 23, 2011 #

6 AM

running/walking (walking) 46:00 [1] 3.0 mi (15:20 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Walked to Grand Vista & Kasold. Got to remember: keep strides short.

Sunday May 22, 2011 #

9 AM

biking (road bike) 1:12:15 [3] 17.4 mi (14.4 mph)
slept:7.75 shoes: Shimano (bike)

Rode to Clinton Overlook, then to arboretum and back home via Alvamar, then Fall Creek. Seemed sluggish at breakfast, but once on the bike, had energy today, enough to get off the saddle a few times. Sleep is good!
A little more humidity, but not annoying (for me; Dee doesn't like it already). Temp: 70s, partly cloudy, then sunny. Forgot to reset the Garmin Edge, so had to do the math and subtract the ride distance to Lakeview (from May 11).

Avg rpm: 83

Saturday May 21, 2011 #

6 AM

strength/stretching (dynamic stretching) 4:00 [1]

running/walking hills 1:44:00 [3] 11.1 mi (9:22 / mi) +246m 8:46 / mi
slept:8.0 shoes: Brooks Ghost3-2010

Ran to Dog Days, but took in hills ( Bluffs D, Wisc & 7th, 10th& Ark, up 11th to W Campus Rd, down Naismith, up Sunnyside, down to 17th & La, up La to campus, down to 13th\/Tenn, up 12th to Oread Inn and to Kizer Cummings.
Then 5 min Dog Days stretching.
Part 2: 9th & Vermont to Mich, west on 7th to HighPointe, back E on 6th to Vermont and back to start. 20 min rest (off clock)
Part 3: jog home.

Best mile split: 7:57 (all splits)

Hard run; took a nap and was sluggish the rest of the day.

Thursday May 19, 2011 #

6 AM

running/walking (walking) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Brooks Ghost3-2010

Walked in Allen FH parking garage (wet, slight sprinkles in the monring).

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

running/walking 6:00 [1] 0.5 mi (12:00 / mi)
shoes: Brooks Ghost3-2010

3 laps in AFH on level 2 - with side shuffles, high kicks, lunges and half lap of skipping.

Wednesday May 18, 2011 #

6 AM

running/walking 29:46 [2] 3.0 mi (9:55 / mi)
slept:7.0 shoes: Mizuno Cabrakan

to Monterey & Peterson and back.

Tuesday May 17, 2011 #

6 AM

strength/stretching (dynamic stretching) 4:00 [1]

running/walking 29:00 [2] 2.7 mi (10:44 / mi)
shoes: Brooks Ghost3-2010

Ran to campus via Michigan St, at Mil Sci Bldg (7 chin/pull ups), around MSB 1 x then 6 pull/chin ups, then to Allen FH.

strength/stretching (Dog Days) 25:00 [1]

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

Ran home via Iowa.

Monday May 16, 2011 #

6 AM

running/walking (walking) 27:00 [1] 2.0 mi (13:30 / mi)
shoes: Brooks Ghost3-2010

shortened the walk since I planned to bike to work (at least today) as part of "bike to work week."

biking (road bike) 14:00 [2] 2.9 mi (12.4 mph)
slept:7.0 shoes: Shimano (bike)

took flat route to 7th & Arkansas, then up Indiana to Sch of Religion bldg to park my bike. Temp was 45F - perfect riding weather without getting stinkin' sweaty.

biking (road bike) 19:00 [1] 4.0 mi (12.6 mph)
shoes: Shimano (bike)

5 pm - rode home across campus, then down Lawrence Ave. Long stops at traffic lights.

Sunday May 15, 2011 #

8 AM

strength/stretching (dynamic stretching) 4:00 [1]

running/walking hills 12:30 [2] 9.0 mi (1:23 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

To Tillerman and stayed going west to Monterey, then Martin Park Rd, to Queens, added road thru the commercial development south of Free St HS, then Overland back to Lawrence Ave and home. Steady pace, no walk breaks today.

Saturday May 14, 2011 #

4 PM

strength/stretching warm up/down (dynamic stretching) 15:00 [1] 0.75 mi (20:00 / mi)
slept:7.0 shoes: Innov8 Oroc 340

Shawnee Mission Park, warm up jog to rest room, dynamic stretching, miore jogging before going to the start.

orienteering race 26:38 [5] *** 2.03 mi (13:07 / mi) +69m 11:52 / mi
spiked:6/12c shoes: Innov8 Oroc 340

PTOC sprint O/picnic/club meeting - Mike Shifman course setter. Warned to wear long pants - not an urban park O. Expected to be rusty - and was. Did not read map at 32 and circled around all the paths to get to it; should have stayed on trail to 3 instead of taking the boardwalk; should have taken a bearing and better pace counted to #7 using the broad spur by the field/woods edge as attackpoint. Got to get that cataract surgery done. Vision was blurred in the woods, blinking didn't help. Out of-focus, blurry, lost of depth perception. Came and went - so running was bad part of the time. Tiptoed through rockier parts - just having been running trails and woods at all this year. Older legs can't lightly hop from rock to rock anymore. From barely dunking a basketball on a 10 ft goal to now barely jumping a foot short of that same goal. It is what it is.

Thursday May 12, 2011 #

6 AM

running/walking 30:00 [2] 3.0 mi (10:00 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

Allen FH to Schwegler School (7 chin/pullups), then back to AFH, but added Stouffer Place playground (7 pull/chins - not an ideal equipment as I had to use the horizontal ladder trying to crash my head on a back rung), then Burge Union and back to AFH.

strength/stretching (Dog Days) 10:00 [1]

Kenny Baldwin led an easy workout - short 10 min, then we ran outside

running/walking hills 19:00 [1] 1.75 mi (10:52 / mi)
shoes: Brooks Ghost3-2010

Easy pace w/ Ken Fanghor - from AFH - up to Jayhawk Bookstore, down, up to 15th & Engel and back down to Naismith, then up Irving Hill Rd to Engel and back to car.

Wednesday May 11, 2011 #

6 AM

biking (road bike) 42:52 [3] 12.0 mi (16.8 mph)
slept:7.0 shoes: Shimano (bike)

Recharged the Nite-Rider light last evening, took 15 minutes to put it back on the road bike, but still managed to put in 12 miles to Lakeview and back - of course it was light by then. The flashing rear light battery was still good. Nice spin - good rpms. Temp: 70F, overcast. Feeling much better than that drained feeling trying to run last Sunday at Clinton SP.

Itchy eyes afterwards - may be Zyrtec season again.

Tuesday May 10, 2011 #

6 AM

running/walking 23:00 [3] 2.2 mi (10:27 / mi)
slept:7.75 shoes: Brooks Ghost3-2010

Allen FH - Mil Sci Bldg (7 chin/pull ups), Veteran's Park (before going to the chin bar, someone at the sidewalk crossroad was taking a leak in the dark; 7 pull/chon ups), back to the car & Burge Union and S. side of AFH.

strength/stretching (Dog Days) 13:00 [1]

after a group photo of the winter DD bunch, calisthenics for 13 min.

running/walking 18:00 [2] 1.8 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

Ran to Lawrence HS track, 1 lap then on football field 2 x 100 yd forwards & 100 yds backwards, then jogged back to car.

Sunday May 8, 2011 #

8 AM

running/walking (walking) 30:00 [0]
slept:7.0 shoes: Mizuno Cabrakan

Damon and I accompanied Dee to her first 5K road race after her surgery - the Mother's Day Run in Overland Park. I walked around and ran some to take photos.

1 PM

running/walking (walking) 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Mizuno Cabrakan

Started out with Raymond Wren, Pete Gogol, Fritz & Mike on a trail run at Clinton. Fritz set a very easy pace, but I couldn't keep up and turned around when we got the paved cross road to the marina. I walked back and had a chance to read the O map Mike provided. Temp: 87F. I was just exhausted and not up to it.
We picnicked afterwards as a final farewell to Raymond. I'll have to catch him in the UK next time.

Saturday May 7, 2011 #

8 AM

running/walking warm up/down 15:00 [1]
shoes: Brooks Ghost3-2010

5 min dynamic stretching, 10 min easy jog

running/walking race 47:16 [5] 6.2 mi (7:37 / mi)
0c slept:7.75 shoes: Brooks Ghost3-2010

Heart & Sole Classic 10K - a 2 lap race in Olathe - first time running this course. First lap kept pace with Karen Hyde and David Hack, then start of lap 2 pulled away on the slight incline going east. Pretty event pace and finished strong. First fast pace race in a long time - a nice change from the Galloway marathon training method. 4th in M60-64

Thursday May 5, 2011 #

6 AM

running/walking (walking) 30:00 [3] 2.0 mi (15:00 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

Allen FH - 7 pull/chin ups at MSB, walk, then 7 chin/pull ups at Vet. Park, 19th, Hilltop Childcare and back to AFH

strength/stretching (Dog Days) 14:00 [1]

calisthenics, core muscles mostly

Wednesday May 4, 2011 #

6 AM

strength/stretching (dynamic stretching) 5:00 [1]

running/walking 56:49 [3] 5.72 mi (9:56 / mi)
slept:7.25 shoes: Mizuno Cabrakan

Lawrence Ave to 15th to check out the 2rd world wind turbine a KU class is building by the Chamney Barn on West Campus, then back via Crestline and Schwarz. Slow at first then more effort especially on mile 5.

Tuesday May 3, 2011 #

6 AM

running/walking 20:00 [3] 1.75 mi (11:26 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

AllenFH - run to MSB (7 chin/pull ups, then had to stop at Dole for pit stop, out on Sunnyside and to Veterans Park (7 pull/chin ups), 18th to Ambler and Allen FH. Pushed pace since I had a late start (5:38 am and had to be at AFH by 6 am).

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

tired from run and just felt weaker today. Didn't do all the stomach exercises.

running/walking 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

4 laps on level 2, then 3 on level 3, slowly picky up pace

Monday May 2, 2011 #

6 AM

running/walking (w) 42:00 [1] 3.6 mi (11:40 / mi)
slept:7.25 shoes: Brooks Ghost3-2010

Walked across Hallmark parking lot, then did the rectangle: 2nd, Michigan, River Ridge, N Iowa and home. So it's now 14 min /mile and not race walking style. Temp: 45F. There was frost on some house rooftops. Was it really 91F a few weekends ago?

Sunday May 1, 2011 #

9 AM

strength/stretching (dynamic stretching) 4:00 [1]
slept:7.5

running/walking warm up/down 33:22 [1] 5.25 mi (6:21 / mi)
shoes: Brooks Ghost3-2010

warmup and down for Magic Mile - from Galloway's training books.
Out: 5 min walk, then
4 x 1 min run, t min walk
800m jog,
4 Galloway gliders,
4 min walk,
then mile TT on track,
then reversed sequence going home.

Only difference, walked 1 mile at start, and ended up with only 2/10th of a mile on return walk.
Overcast, mild wind from N.

running/walking 6:57 [5] 1.0 mi (6:57 / mi)
shoes: Brooks Ghost3-2010

West Jr High track. half mile split 3:32. TT: 6:57. Wind was a factor; tried to run for an even pace. Guess it's 7 min miles, not 6 any more on the track. Life marches on.

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