Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2013:

activity

time

miles

biking

9:28:50

129.95

(13.7/h)

209.13

(22.1/h)

running/walking

7:35:11

26.0

41.84

strength/stretching

5:15:00

Total

22:19:01

155.95

250.98

averages - sleep:7.6

3:16

0:00

» now

Thursday Oct 31, 2013 #

6 AM

strength/stretching (PT) 20:00 [1]

Wednesday Oct 30, 2013 #

6 AM

running/walking hills 37:38 [2] 3.15 mi (11:57 / mi)
shoes: Mizuno Wave Rider 15

Deerfield Hills. How did it feel? Lumbering...

Tuesday Oct 29, 2013 #

6 AM

strength/stretching (PT) 22:00 [1]

Raining, so stayed home and did stretching

Monday Oct 28, 2013 #

5 PM

running/walking 20:26 [1] 2.5 mi (8:10 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

Risky - ran slowly after work from house to Kasold & Peterson. Some aching in the groin. Still sluggish feeling.

Sunday Oct 27, 2013 #

12 PM

biking (road bike) 1:04:44 [2] 14.85 mi (13.8 mph)
slept:9.0 shoes: Shimano (bike)

to Clinton T- with a side trip on Geo Wm Way to see the Rock Chalk Park project. Sunny,m temp: 55F. Back in to time to catch the 2nd half of the Chiefs game. They played not to lose, but they're 8-0.

82 rpm.

Saturday Oct 26, 2013 #

8 AM

running/walking 30:00 [2] 3.3 mi (9:05 / mi)
shoes: Mizuno Wave Rider 15

Walked one block, then did stretching with Dog Days group (800 block of Vermont), then ran to 6th & Iowa and back along 9th to start. Continues to be an effort to run, breathing hard, but groin area pain level is low, but not pain free.

Friday Oct 25, 2013 #

6 AM

strength/stretching (PT) 21:00 [1]

Thursday Oct 24, 2013 #

6 AM

running/walking hills 14:00 [2] 1.25 mi (11:12 / mi)
shoes: Mizuno Wave Rider 15

From South Park, up 13th to Oread, down 11th to Mass and back to So Park.

strength/stretching (Dog Days) 16:00 [1]

stretching and calisthenics

Tuesday Oct 22, 2013 #

6 AM

running/walking hills 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Mizuno Wave Rider 15

From South Park up 12th and back, then to 10th & Mass.

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

Monday Oct 21, 2013 #

4 PM

running/walking 30:07 [1] 3.1 mi (9:43 / mi)
slept:8.0 shoes: Mizuno Wave Rider 15

After drive home from Minnesota, went out for a test run to see if I could do another run without groin aches. temp: 55F and sunny,cloudy. Sluggish to Kasold and Peterson, then up hill to Monterey, around the roundabout and back. Decided to go exactly 5K (measured by Forerunner). Would have placed 208th in the Mankato 5K. Managed to to run without groin pain. But it was hard running not having done this for so long. The quad muscles surprisingly were tiring. Thought all that biking that would be the strongest. Took an Aleve.

strength/stretching 5:00 [1]

easy dynamic stretching before run.

Sunday Oct 20, 2013 #

9 AM

running/walking (walking/running) 50:00 [1]
shoes: Mizuno Wave Rider 15

Took photos of the Mankato Half Marathon with Dee running. Mostly getting in and out of the car and running and walking around. Time just an estimate of the walking and running time over 4 hours. Ran several times at race pace with the runners.

Saturday Oct 19, 2013 #

7 AM

running/walking hills 34:00 [2] 3.4 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

From City Center Hotel (Mankato) - 2nd, Cherry, Glenwood, Monks, Balcerzak and back. Ran the whole way. Sluggish and out of shape for running but was able to run without groin area aching. Pleased. Basically ran up to MSU campus, or close enough so I would know the way driving up the next day.

Wednesday Oct 16, 2013 #

6 AM

strength/stretching (PT) 17:00 [1]

Tuesday Oct 15, 2013 #

6 AM

running/walking (walking/running) 20:00 [1] 1.6 mi (12:30 / mi)
shoes: Mizuno Wave Rider 15

AM - 4 pullups at South Park, walked up Mass to 6th and back.

strength/stretching (d) 15:00 [1]

5 PM

biking (road bike) 1:00:14 [2] 14.2 mi (14.1 mph)
shoes: Shimano (bike)

to Clinton T, some tightness from the weekend's ride. Temp: 55F, wind from NW. A lot of rush hour traffic on 6th.
83.1 rpm

Monday Oct 14, 2013 #

6 AM

strength/stretching (PT) 15:00 [1]

Sunday Oct 13, 2013 #

8 AM

biking (road bike) 3:16:00 [2] 43.7 mi (13.4 mph)
slept:8.0 shoes: Shimano (bike)

Octoginta - rode from house to South Park, did the 38 mile loop with Dee. Rode with Rick Hermesch for 16 miles to the breakfast sag at Vinland. Sunny, wind from ENE. Temp at start 47F.
5.5 hours out including stops, breakfast and lunch.
Avg cadence: 75 rpm.
8 hours in bed, but woke up a lot.

Saturday Oct 12, 2013 #

8 AM

running/walking intervals (walking/running) 1:00:00 [1] 1.5 mi (40:00 / mi)
shoes: Mizuno Cabrakan

Ran around Haskell to photograph cross country meet. More walking than running this year. The runs, however short, were OK without pain.

Thursday Oct 10, 2013 #

6 AM

running/walking (walking/running) 20:00 [1]

some walking, some running along Mass St

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

5 pullups at South Park before the walk/run. then back to do Dog Days exercises

5 PM

running/walking (walking/running) 1:00:00 [1] 1.5 mi (40:00 / mi)
shoes: Mizuno Cabrakan

Left work early and drove to Fall Leaf Farm (north of Eudora) for the Eudora (cross country) Invitational - a small 3-school XC meet. Paul Boone the meet director. Got to run and walk around from photo shooting points. Lots of stops between moving around.

Wednesday Oct 9, 2013 #

6 AM

strength/stretching (PT) 22:00 [1]

PT at home

Tuesday Oct 8, 2013 #

6 AM

running/walking (walking) 20:00 [1]

Just walking, no jogging or running today

strength/stretching (Dog Days) 18:00 [1]

Monday Oct 7, 2013 #

5 PM

biking (road bike) 47:04 [3] 12.2 mi (15.6 mph)
shoes: Shimano (bike)

Lakeview+ - north of the tracks still gravelly, but OK for narrow tires.

84.5 rpm A little effort in spite of sluggish feeling at start.

Sunday Oct 6, 2013 #

8 AM

biking (mtn bike - roads) 45:00 [2] 6.0 mi (8.0 mph)

Drove to Sand Rat Trail Run. Parked truck at trailhead and rode 3 miles to water station. A directional sign was missing at the 4 trail crossing and people went the wrong way - so helped redirect people back before we stationed someone to get people going the right way. Then rode back to truck.

Saturday Oct 5, 2013 #

8 AM

biking (road bike) 2:35:48 [3] 39.0 mi (15.0 mph)
slept:7.5 shoes: Shimano (bike)

To Lone Star Lake (concession stand). Rode alone out, saw Rick Hermesch with the Muffin Ride 2 Pack at the lake dam. Rode back with him and group to model airplane field and I went home and they went back to Broken Arrow Park. Getting a little more used to being in a pace line. Temp: 50F - long pants, long undershirt, jersey and light jacket going out.

83 rpm.

Friday Oct 4, 2013 #

6 AM

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

Thursday Oct 3, 2013 #

6 AM

running/walking (walking/running) 23:00 [1] 1.7 mi (13:32 / mi)
slept:6.75 shoes: Brooks Ghost 3-tielace

12th to 8th on Mass, back to 11th, east to Rhode Island, 13th and back to start of Dog Days at South Park.

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

Kenny Baldwin exercises - sets of 3s each exercise with 10 reps. Amazingly consistent without variation. Maybe boring, but a good workout. No coffee until 9 am this morning.

Wednesday Oct 2, 2013 #

6 AM

strength/stretching (PT) 30:00 [1]

Did all the exercises at home this morning including the stand on one leg drill.

strength/stretching (PT) 30:00 [1]

Did all the exercises at home this morning including the stand on one leg drill.

Tuesday Oct 1, 2013 #

6 AM

running/walking (walking/running) 24:00 [1] 2.0 mi (12:00 / mi)
slept:7.0 (injured) shoes: Brooks Ghost 3-tielace

From South Park, meandered up Mass to 6th and back taking side block over to The Summit, and back over to car parked on Vermont and back to South Park - to get a full 2 miles. Walk/run with walking needed to relieve ache in the groin.

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

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