Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	running/walking	15	9:51:31	45.16	(13:06)	72.67	(8:08)
	biking	3	2:41:20	38.3	(14.2/h)	61.64	(22.9/h)
	strength/stretching	8	2:23:00	0.75		1.2
	orienteering	3	2:10:43	7.51	(17:24)	12.09	(10:49)	190	19c
	Total	23	17:06:34	91.72		147.6		190	19c
averages - sleep:7.8

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Tuesday Jan 29, 2013 #

6 AM

running/walking (walking) 2:00 [2] 1.5 mi (1:20 / mi)
shoes: Brooks Ghost 3-tielace

Walked to Lied Center from Allen FH parking lot

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

Dog Days - timed calisthenics (30 sec)

running/walking (walk/run) 5:00 [1] 1.0 km (5:00 / km)
shoes: Brooks Ghost 3-tielace

3 1/2 laps plus one set of stairs

Monday Jan 28, 2013 #

5 PM

biking (road bike) 45:20 [3] 12.0 mi (15.9 mph)
slept:8.0 shoes: Shimano (bike)

Temp was near 70F, windy from SW, rode bike to Lakeview+, 20 min out and 25 back. 86.1 rpm. Overdressed in shorts and a white T-shirt under my jersey. How nice.

Sunday Jan 27, 2013 #

12 PM

orienteering race 54:13 [3] *** 4.5 km (12:03 / km) +190m 9:57 / km
9c slept:8.0 shoes: Innov8 Oroc 340

PTOC Blue & Gray Park - green course. First attempt to race an orienteering course. No problems with the pelvic area, Out of breath not being in racing shape, but pleased with the outcome on overall health. Thank goodness the printing is at 1:10000 with bigger control circlesw - great for senior eyes.

Saturday Jan 26, 2013 #

7 AM

running/walking 30:00 [2] 3.2 mi (9:22 / mi)
shoes: Mizuno Wave Rider 15

Dog Days Sat. Run - from 9th & Vermont to 6th & Iowa and back. Ran keeping up with Ken Fangohr most of the way.

Thursday Jan 24, 2013 #

6 AM

strength/stretching 15:00 [1]

stayed home, go up later - 45 pushups, 20 crunches, calisthenics and stretching.

6 PM

orienteering 16:30 [3] ** 1.8 km (9:10 / km)
10c shoes: Mizuno Cabrakan

KU campus sprint training course set by Mary Jones. Started at Lindley Hall. Evening light was low and fortunately I had by car key chain with the little flashlight - enough when I stopped to be able to read the map. I had brought my headlamp but foolishly left it in the car. Met Ulrik Neilsen (young, fast, built like Magnus). If weather holds up would be fun to see Ulrik and Jenny in the woods at Blue and Gray on Sunday.

Dinner with Dee and Damon at Encore.

Wednesday Jan 23, 2013 #

6 AM

running/walking (walking) 44:19 [2] 3.0 mi (14:46 / mi)
shoes: Mizuno Wave Rider 15

to 6th & Schwarz. All walking.

Tuesday Jan 22, 2013 #

6 AM

running/walking (walk/run) 20:00 [2] 1.5 mi (13:20 / mi)
shoes: Brooks Ghost 3-tielace

from Allen FH parking lot to 18th & Louisiana and back.

strength/stretching (Dog Days) 16:00 [2]

tough workout - calistehnics

running/walking hills 15:00 [2] 0.5 mi (29:59 / mi)
shoes: Mizuno Wave Rider 15

2 laps and 6 sets of stairs.

Monday Jan 21, 2013 #

7 AM

running/walking 42:37 [2] 3.93 mi (10:51 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

to 6th Vermont, back via Burcham Park trail to 2nd. Mostkly running with intervals of short walks (50-100m each time)

Sunday Jan 20, 2013 #

10 AM

running/walking hills 15:00 [1] 0.5 mi (29:59 / mi)
shoes: Brooks Ghost 3-tielace

Photographed the Italian Stallion Stair Race at the Oread. Went up the stairs after the first few runners, stop and go to shoot. Then up and down a few stairs loading and uploading equipment (clock & finish chute stands) - so some weight training, too.

Saturday Jan 19, 2013 #

8 AM

running/walking (walking) 36:30 [2] 2.4 mi (15:13 / mi)
slept:8.5 shoes: Mizuno Wave Rider 15

Walked to The Merc to put a sandwich for lunch during the Topeka to Auburn Half Marathon (photographing today - may do up to 2 miles along the route). Using the new sidewalk along Iowa by the High Pointe Apts. Temp: 40F, sunny, windy from SW.

Thursday Jan 17, 2013 #

6 AM

running/walking (walk) 25:00 [2] 1.75 mi (14:17 / mi)
shoes: Mizuno Wave Rider 15

Allen FH parking lot, up to Jayhawk Bkstore, down Sunnyside, COmp Center, Watkins Health Center, Allen FH.

strength/stretching (Dog Days) 30:00 [2] 1.2 km (25:00 / km)
shoes: Mizuno Wave Rider 15

A lot of calisthenics including timed exercises. 4 laps on level 2 interspersed. Faster than a jog. Skipped the 7 sets of stairs and went home and to work.

Wednesday Jan 16, 2013 #

Note
(rest day)

Didn't feel like biking after work.

Tuesday Jan 15, 2013 #

6 AM

running/walking 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

Allen FH parking lot, to Mil Sci Bldg for one painful pullup, then jogged to 19th & Louisiana (there was a homeless guy sitting on the park bench at Veterans Park in the dark - skipped the 2nd attempt to do a pullup).

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

calisthenics and exercises led by Kenny Baldwin

running/walking 17:00 [2] 1.0 mi (17:00 / mi)

7 laps on level 3.

Monday Jan 14, 2013 #

2 PM

biking (road bike) 51:00 [2] 12.0 mi (14.1 mph)
slept:7.75 shoes: Shimano (bike)

ride to Lakeview (took the day off). Sunny, temp: 30F, wind - mild from NE. It was an effort to ride, just no perky energy. 83 rpm.

Cramps in both feet when I took off the shoes. Shoes too small? Why did I buy them small? Wearing neoprene socks does make it snug.

Sunday Jan 13, 2013 #

9 AM

running/walking (walking) 1:17:00 [2] 5.3 mi (14:32 / mi)
slept:9.0 shoes: Mizuno Wave Rider 15

Walked to Kansas Union (forgot to put away some things I printed on the copier, personal stuff. They wre still in the copier tray - it was very slow day yesterday, students aren't back until Jan 22). Through Pinckney School playground to campus and back across Jayhawk Blvd and new sidewalk by Baymount Motel & High Pointe Apts.
Sunny, windy from N, temp: 14F
Glad I did not bike ride today.

Saturday Jan 12, 2013 #

7 AM

running/walking (walk/run) 1:00:00 [3] 5.0 mi (12:00 / mi)
slept:7.25 shoes: Mizuno Wave Rider 15

From Kiser-Cummings, 7th & Mass, then 11th & Mass and back - all walking. Break for 5 min oif Dog Days stretching, the ran with group. 9th&Mass to Emery, Univ, Memorial Dr, Miss., up and down garage ramps, up ramp stairs then back to start. Pushed pace and walked after leave ramps. 2nd mile pace: 9:35; 3rd: 9:07.
Temp: 29F, overcast.

A test day to see if I can't sign up for a 5K in the near future without getting hurt. Looks possible; just in terrible shape to go at any speed.

Thursday Jan 10, 2013 #

6 AM

running/walking (walk) 20:00 [2] 1.25 mi (16:00 / mi)
slept:7.0 (injured) shoes: Brooks Ghost 3-tielace

Light rain this morning, so walked the Allen FH garage ramps.

strength/stretching (Dog Days) 17:00 [1]

pretty intensive set of calisthenics this morning led by Red Dog.

running/walking hills (walk/run) 22:00 [3] 1.0 mi (22:00 / mi)

4 laps on level 3 and 7 sets of stairs (level 1 to 4). By the time you add the 7 sets of stairs, probably a mile.
In first lap, did 3 sets of stairs,
walked/jogged 2 more laps and on
last lap did 4 more sets of stairs. Was supposed to do 6 laps, but ran out of time.
Had to walk as groin felt strained on the flats, no strain on the stairs.
Red Dog wanted to get everyone ready for the Jan 20 stair climb race.

Wednesday Jan 9, 2013 #

6 AM

running/walking (walk/run) 44:00 [2] 3.0 mi (14:40 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15

Walked the neighborhood north of Peterson; hadn't been there in awhile. Got a little confused on the east side of the route. Jogged form about 1K of the 3 miles.

Tuesday Jan 8, 2013 #

6 AM

running/walking (walking) 23:43 [2] 2.8 km (8:28 / km)
slept:7.75 shoes: Brooks Ghost3-2010

Allen FH parking lot N - to Lied Center and back - walking. Temp:32F

strength/stretching (Dog Days) 17:00 [1]

Lots of Ken Baldwin-led calisthenics interspersed with 2 laps

running/walking 14:00 [3] 2.1 km (6:40 / km)
shoes: Brooks Ghost3-2010

Exercises then 2 laps x 3,
Then one more lap before going home. 7 laps total x 300m.

Pushed the pace instead of jogging - no pelvic pain for 7 laps.

Sunday Jan 6, 2013 #

11 AM

biking (road bike) 1:05:00 [2] 14.3 mi (13.2 mph)
slept:8.25 shoes: Shimano (bike)

bike ride to Clinton Pkwy & bike path. Sunny, mild wind from W, 35F. Left foot cramped up after ride. 80 rpm.
Had to miss the O meet at Kill Creek due to 4 pm running club meeting

Saturday Jan 5, 2013 #

7 AM

running/walking (walk/run) 58:22 [2] 4.66 mi (12:31 / mi)
slept:7.5 shoes: Adidas SNOVA Glide 4M

8th & Vermont to north of Kasw River bridge, down to 10th & Mass and to parking lot for Dog Days gtroup run. Then 3 mile up Indiana, Chi Omega fountain and back, Walked downtown and ran mostly with some walking with Ellen Young on campus.

Thursday Jan 3, 2013 #

5 PM

strength/stretching 15:00 [1]
slept:7.5

Didn't feel like getting up to go to Dog Days and slept another hour to get 7.5 hrs. Stretching and calisthenics at home after work.

Wednesday Jan 2, 2013 #

Note
(injured) (rest day)

Back to work. Rest day. Evening - Saw KU women's basketball team beat KSU for the first time in 4 years.

Tuesday Jan 1, 2013 #

12 PM

orienteering 1:00:00 [1] 3.6 mi (16:40 / mi)
shoes: Innov8 Oroc 340

Set out control markers for the Rockhaven New Year's Day O' Meet. Helped post results, registration. Then ran to pick up the last 5 markers. Fun running in the snow with a sunny sky for most of the day.
Dinner at El Porto Mexican Restaurant. Good spinach enchilada.

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