Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2012:

activity

time

miles

running/walking

14:49:53

73.15

117.72

orienteering

3:42:27

16.7

(13:19)

26.88

(8:17)

24c

strength/stretching

3:20:30

1.7

2.74

biking

1:47:04

23.6

(13.2/h)

37.98

(21.3/h)

Total

23:39:54

115.15

185.32

24c

averages - sleep:7.6

2:52

0:00

» now

Tuesday Jan 31, 2012 #

6 AM

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks Ghost 3-tielace

Allen FH to Veteran's Park (6 pullups), then to 19th & Mass and back.

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

Red Dog got us going a full 30 min - repeated exercises - 3 sets. Had enough energy to do it all. Really trying to get more sleep - helps.

Sunday Jan 29, 2012 #

9 AM

strength/stretching (dynamic stretching) 3:30 [1]
slept:8.5

after waffle breakfast, stretching at home before driving out ti river trails.

running/walking (on trails) 2:02:00 [2] 10.5 mi (11:37 / mi)
shoes: Mizuno Cabrakan

ran entire trail, plus half mile off the loop to check the island (low water, esy walk to island - saw evidence of beaver work on the island and a white crane flying overhead). Wanted to go easy, so walked 30 sec. every half mile. Tired at end, and in good shape. Sunny, 25F then got warmer. Garmin route

Saturday Jan 28, 2012 #

7 AM

strength/stretching (Dog Days) 5:00 [1]
shoes: Brooks Ghost 3-tielace

Met at Kizer Cummings parlking lot, temp: 25F

running/walking hills 32:00 [3] 3.5 mi (9:09 / mi)
shoes: Brooks Ghost 3-tielace

Vt& 9th, W on 9th, then up & down to Indiana and 12th, then further W on 9th to Emery, turned around at University and back to 9th and back to start.

Friday Jan 27, 2012 #

Note
slept:7.5 (rest day)

Thursday Jan 26, 2012 #

6 AM

running/walking 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Brooks Ghost 3-tielace

run to MS Bldg, 5 pullups, then to Allen FH, easy jog, felt sluggish

strength/stretching (Dog Days) 17:00 [3]

good workout, only once felt dizzy, again left early but this time ran home

running/walking 26:00 [2] 2.4 mi (10:50 / mi)
shoes: Brooks Ghost 3-tielace

home via Iowa St & Days Inn cutoff

Wednesday Jan 25, 2012 #

6 AM

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

running/walking 53:00 [2] 5.0 mi (10:36 / mi)
shoes: Brooks Ghost 3-tielace

from house to Deerfield School, 5 pullups, then to Princeton Blvd to Lichtwardt (Lawrence Nature) Park and did 1K on the trails. My new Black Diamond headlamp works great in the woods. Like the wide beam, too when on the road or sidewalks. Saw eyes of one deer reflected in the woods. Back on Westchester heard an owl hooting, shone lamp beam towards trees but didn;t see it. The owl continued to hoot and I could it hear it all the way to the other end of the block at our house.

Tuesday Jan 24, 2012 #

6 AM

running/walking 16:00 [2] 1.6 mi (10:00 / mi)
shoes: Brooks Ghost 3-tielace

drove to Allen FH - easy run, 7 pullups at MS Bldg

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

Dizzxiness when laying down on back on some exercises. Went home instead od doing the Dog Days running in the fieldhouse

Sunday Jan 22, 2012 #

Note
(rest day)

Decided not to go to Monkey Mountain.

Saturday Jan 21, 2012 #

11 AM

running/walking 1:55:03 [4] 13.25 mi (8:41 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Topeka to Auburn Half Marathon

Temp at start: 20F, wind from SSE, overcast.
Mild cramping at about 12 miles in abductor muscles. But only had to walk 3 times and only for short stretches.
See Garmin splits - no 14 min mile splits this year.
Whole run was sort of in a trance - the miles came quickly enough, just moving so slow this time. So many people passing me throughout the course.

Nice to see an event with so many younger runners coming out (i.e., under 40). Record crowd, too, close to 600 compared to 350 last year.

5th in may category - way out of medal contention - which is where I should be if all the fast runners show up.

strength/stretching warm up/down (dynamic stretching) 15:00 [1] 1.0 mi (15:00 / mi)

dynamic stretching and easy jogging outside to figure out what to wear. First cold day run this winter considering how unseasonably warm it's been.

Thursday Jan 19, 2012 #

6 AM

strength/stretching (dynamic stretching) 3:00 [3]

running/walking 31:00 [2] 3.25 mi (9:32 / mi)
shoes: Brooks Ghost 3-tielace

from home to Pinckney schoolyard, 6 chin/pullups, and home

Tuesday Jan 17, 2012 #

6 AM

running/walking 17:00 [2] 1.15 mi (14:47 / mi)
shoes: Brooks Ghost 3-tielace

Around campus, 6 pull-chin ups, then to Allen FH

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

running/walking (Dog Days) 15:00 [2] 1.1 mi (13:38 / mi)
shoes: Brooks Ghost 3-tielace

7 laps on AFH 3rd floor, 4 stairs

Monday Jan 16, 2012 #

11 AM

biking (road bike) 1:13:09 [3] 15.9 mi (13.0 mph)
shoes: Shimano (bike)

Ride to Clinton overlook. Strong wind from SW, temp: 55F, sunny. Lots of people out running and few bikers, too. Holiday break (MLK Day - my turn to get the day off). 7.6 mph on one uphill into the wind. How slow can I go? Hills? Nothing really steep.

Sunday Jan 15, 2012 #

Note
(rest day)

Last bus trip to Columbia to see a MU-KU women's Big 12 basketball game.
I liked the guy wearing the Mizzou cap with the stuffed tiger with the stuffed Jayhawk in it's mouth. What a great rivalry. It'll be back some day.

Saturday Jan 14, 2012 #

8 AM

running/walking 1:52:41 [3]
slept:8.0 shoes: Mizuno Cabrakan

Ran the river trail and added the new (for me) loop that goes by the island. Tried out my new (replacement) Forerunner 305. Still not sure if it's working right 100% (shuts off too often - a few more tests before I go back to Olathe to complain). Felt sluggish but ran OK. Windy from the N, temp 30F. Nice to be in the woods. Just water & 1 Clif Blok cube. Here's the route.
5 pullups before I got started.
Now to watch the marathon trials, then KU basketball.

Friday Jan 13, 2012 #

6 AM

strength/stretching 14:00 [1]
slept:8.0

stretching, Jones drills - at home

Thursday Jan 12, 2012 #

6 AM

running/walking 1:05:00 [2] 6.3 mi (10:19 / mi)
slept:6.5 shoes: Mizuno Cabrakan

5:30 am - about half inch of snow on the ground. Not slick except for the plastic studs on the Cabrakans. Thought about running to Dog Days, but changed my mind not wanting to come back out into the cold from Allen FH.
Route: to High Pte Apts & cut to Iowa, then to Chi Omega fountain across camps, then 10th & Louisiana, Mass, 7th, Michigan, 5th, and home.
Temp: 22F, windy 16 mph from NW. Got a little uncomfortable heading back into the wind.

Wednesday Jan 11, 2012 #

6 AM

running/walking (walking) 44:00 [3] 3.0 mi (14:40 / mi)
shoes: Mizuno Cabrakan

to 6th & Schwarz & back via Lawrence Ave. Tried out my new Black Diamond headlamp. (it is bight.)

Tuesday Jan 10, 2012 #

6 AM

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

at home

running/walking 29:00 [2] 2.8 mi (10:21 / mi)
shoes: Brooks Ghost 3-tielace

home to KANU, to MSB (6 pullups), then Allen FH.

strength/stretching 24:00 [1] 0.7 mi (34:16 / mi)
shoes: Mizuno Cabrakan

Dog Days workout led by Kenny Baldwin. 5 laps in Allen FH.

running/walking 24:00 [2] 2.5 mi (9:36 / mi)
shoes: Brooks Ghost 3-tielace

Run home for Allen FH using new cut in to High Pointe (i.e., continue N on Iowa St passed Days Inn, then cut through treeline west of High Pointe, across 6th by Boston Financial, & home).

Sunday Jan 8, 2012 #

1 PM

orienteering race 50:27 [4] *** 5.8 km (8:42 / km)
24c slept:7.75 shoes: Innov8 Oroc 340

Shawnee Mission Park - score O, 1 hr limit. Wall clock battery went dead and instead of leaving Lawrence about 11 am, left at 12 noon for the 1 pm mass start. Made it with 10 min to spare. Decent run and not wasted from the long run yesterday. Great weather. No major errors. The map reading yesterday paid off.

Saturday Jan 7, 2012 #

8 AM

orienteering long (on trails) 2:52:00 [2] ** 13.1 mi (13:08 / mi)
slept:8.0 shoes: Mizuno Cabrakan

Clinton SP trails - made it to the beach then back, avoided the longer trails around Lake Henry. Started from Corps Office ran road to trailhead; same on return. Good east effort, mostly running going out, but did more walking breaks on way back. Plan to go to SM Park tomorrow. Ran with map - and kept contact with map going out, but less often as I got tired - mostly checked off features along the way and mentally noted the changes on the trail.

Sunny, started at about 25F and ended at 35F. Lots of runners on the trails.

Friday Jan 6, 2012 #

Note
(rest day)

Thursday Jan 5, 2012 #

6 AM

strength/stretching (Dog Days) 20:00 [1]
slept:6.75

Last night, stayed up late again (trying to catch the end of the women's KU vs Texas basketball game (KU won a close one at the end) after watching the men's K-State game earlier. . . and runLawrence office work.
Drove to Allen FH and just got there in time to start workout.

running/walking hills 13:00 [2] 1.1 mi (11:49 / mi)
shoes: Brooks Ghost 3-tielace

7 laps on level 3 at Allen FH, then 4 sets of stairs.

Wednesday Jan 4, 2012 #

6 AM

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

running/walking 50:22 [2] 5.0 mi (10:04 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

Home to 10th & Mass, w/ 5 pullups at Pinckney.
Slow start, then at tempo last 2 blocks (N Iowa & Westchester). Felt very sluggish when I woke up and almost didn't go out.

Tuesday Jan 3, 2012 #

6 AM

running/walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Brooks Ghost 3-tielace

Allen FH to Mil Sci Bldg, 2 pullups, 17th & Illinois and back to AFH = easy.

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

12 reps of most exercises for 2012.

running/walking 15:00 [2] 1.2 mi (12:30 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace

2 laps easy (walk, then jog) before Dog Days calisthenics. Then 6 laps with 3 stairs.

Monday Jan 2, 2012 #

3 PM

biking (road bike) 33:55 [2] 7.7 mi (13.6 mph)
slept:8.0 shoes: Shimano (bike)

Rode just Lakeview and back. Windy from NW, temp: 35F, sunny

Sunday Jan 1, 2012 #

8 AM

running/walking hills 37:47 [2] 3.5 mi (10:48 / mi)
slept:8.0 shoes: Brooks Ghost 3-tielace

Butler Hill Rd area in St Louis for first run in the new year. With Dee - hilly, windy

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