Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m
	running/walking	15	5:26:37	36.01		57.95
	biking	10	3:14:00	7.0		11.27
	strength/stretching	9	2:59:00
	orienteering	1	37:36	2.0	(18:48)	3.22	(11:41)	100	7c
	Total	23	12:17:13	45.01		72.43		100	7c
averages - sleep:7.6

1:49

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Tuesday Dec 31, 2013 #

6 AM

strength/stretching 22:00 [1]

at home - no Dog Days.

Monday Dec 30, 2013 #

biking (stationary bike) 25:00 [3]
shoes: Mizuno Wave Rider 15

8 pullups (40# cheat) before biking (22 min with 3 min warm down),
then 8 more pullups.

Sunday Dec 29, 2013 #

Note
(rest day)

Did nothing Sat and Sun except help with the RunWalkLawrence 5K (equipment rental) on Sat.

Friday Dec 27, 2013 #

7 AM

biking (stationary bike) 25:00 [3]
shoes: Mizuno Wave Rider 15

22 min - LifeFitness bike, random, level 7, 2 min warn down
2x8 pullups (50# cheat) - before and after ride

Thursday Dec 26, 2013 #

6 AM

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

calisthenics and stretching

running/walking 20:00 [2]
shoes: Mizuno Wave Rider 15

6 laps on level 3 of Allen FH and 4 sets of stairs (3 floors).

Wednesday Dec 25, 2013 #

2 PM

running/walking warm up/down 14:18 [1] 1.0 mi (14:18 / mi)
slept:8.5 shoes: Innov8 Oroc 340

Parked on road at top of hill south of Clinton dam. Jogged trail through woods until the open field, then did own workout on Spike's course from 11/30/13.

orienteering 37:36 [3] *** 2.0 mi (18:48 / mi) +100m 16:16 / mi
7c

Being out in the white snow is a great way to celebrate Christmas - even the brambles aren't so bad. Temp about 38F, sunny. Missed the seeing the marker at Pt #4 on the map; the rest was pretty clean. Wasted time at the original Nov 20 start triangle. Saw other tracks at the controls.

Forgot to stop Garmin when I got to the car. So, splits are:
car to start: 7:13
start to 5: 5:26
4: 5:04
3: 4:27
2: 5:00 (approx - Garmin split button wasn't working right)
1: 6:25 (approx)
old start triangle: 5:00 (approx)
6: 1:49
start/finish: 4:25
jog to car: 7:05

Here's the Garmin map showing approx. where I went.

C • tracks at controls 1

Tuesday Dec 24, 2013 #

6 AM

strength/stretching 25:00 [1]

stayed home and did dynamic stretching, calisthenics

Monday Dec 23, 2013 #

biking (stationary bike) 25:00 [3]
shoes: Brooks Ghost3-2010

22 min with 3 min warm down. And 8 pull ups (50# cheat)

Saturday Dec 21, 2013 #

8 AM

running/walking (Dog Days) 18:00 [2] 1.8 mi (10:00 / mi)
shoes: Mizuno Wave Rider 15

Ran with Dog Days group.

Friday Dec 20, 2013 #

6 AM

strength/stretching (stair climbing machine) 2:00 [1]
shoes: Brooks Ghost3-2010

Glad to find out that Robinson will be open all during the winter break except for the 3 holidays. Tried one of the stair climbing machines; 2 minutes was enough.
8 pullups (50# cheat).

biking (stationary) 25:00 [3] 7.0 mi (16.8 mph)
slept:7.5 shoes: Brooks Ghost3-2010

Set at 22 min, random, level 7, with 3 min cool down. Kept rpms above 100. Worked up a good sweat.
Then 8 more pullups (50# cheat)

Thursday Dec 19, 2013 #

Note
(rest day)

Slept late having come back from last night's Kauffman Center holiday concert rehearsal performance with the KC Symphony. Cool how the conductor was still fine tuning things even with an audience and just the day before. Seeing a high professional level was worth the trip.

Wednesday Dec 18, 2013 #

6 AM

running/walking (elliptical machine) 15:00 [2] 1.0 mi (15:00 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

set to level 7 and upped the incline at the end.

biking (stationary) 15:00 [2]

at Robinson.

Tuesday Dec 17, 2013 #

6 AM

running/walking 22:00 [2] 2.0 mi (11:00 / mi)
shoes: Mizuno Wave Rider 15

Allen FH to 18th & Louisiana and back and extra time around AFH

strength/stretching (Dog Days) 22:00 [1]

a lot of timed (30 sec) drills - calisthenics

Monday Dec 16, 2013 #

6 AM

biking (stationary) 25:00 [2]
shoes: Brooks Ghost3-2010

at Robinson, did 8 pullups (50# cheat), then 25 mi all on stationary bike, then 8 more pullups (50#).

C • Cheating? 1

Sunday Dec 15, 2013 #

Note
(rest day)

Worked on projects all morning and didn't have energy to go out to bike in the warm weather (50F) before 2 pm KU women's basketball game and social at Pam and Ed Eglinskis later. A rest day.

Saturday Dec 14, 2013 #

Note
(rest day)

took photos at Chili Run (Wyandotte Co Lake Park)

Thursday Dec 12, 2013 #

6 AM

running/walking 18:00 [3] 1.7 mi (10:35 / mi)

Allen FH to Louisiana and 17th and back.

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

Wednesday Dec 11, 2013 #

6 AM

running/walking (elliptical machine) 10:00 [2] 1.0 mi (10:00 / mi)

biking (stationary) 15:00 [2]

Tuesday Dec 10, 2013 #

6 AM

strength/stretching (Dog Days) 27:00 [3]

calis, stretching and moving drills

running/walking 18:00 [2] 1.5 mi (12:00 / mi)
slept:6.5 shoes: Mizuno Wave Rider 15

1 lap before Dog Days, after DD exercises, 6 laps on level 3 including 4 sets of stairs (bottom to attic)

Sunday Dec 8, 2013 #

1 PM

running/walking (elliptical) 12:00 [2]

At Robinson

biking (stationary bike) 18:00 [3]

Did more than planned. Mickey Imber was riding, too. He and I dislike indoor workouts but need to on occasions. Chatted away and rode a little longer.

3 pullups before I left.

Saturday Dec 7, 2013 #

8 AM

running/walking 22:00 [3] 2.2 mi (10:00 / mi)
slept:8.0 shoes: Mizuno Wave Rider 15

Alvamar golf course - ran the cart track with the Dog Days group. Temp: 9F, overcast, no wind. Nice place to run, but it was cold and not in shape for steep hills. Decided not to drive in to Landahl for the score-O. Dee had tickets to a pancake feed that morning.

Friday Dec 6, 2013 #

6 AM

running/walking 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Mizuno Wave Rider 15

Elliptical at Robinson. Tried the elliptical with the moving arm bars. Then switched to the stationary bike.

8 AM

biking (stationary bike) 11:00 [3]
slept:7.5

worked up a sweat again. Don't sweat when I run, but on any indoor bike, I'm a sweat hog.

3 pullups (zero assist on knee platforms)

Thursday Dec 5, 2013 #

6 AM

running/walking hills 14:00 [1] 2.25 km (6:13 / km)
shoes: Mizuno Wave Rider 15

Ran the ramps at the Allen FH garage. A light dusting of snow on the ground.
Then 3 laps on level 2 (AFH).

strength/stretching (Dog Days) 18:00 [3]

the usual - calisthencis and stretching, with 3 laps with Ken Fanghor before heading home.

Wednesday Dec 4, 2013 #

6 AM

running/walking (elliptical) 10:00 [2] 10.0 mi (1:00 / mi)
shoes: Mizuno Wave Rider 15

Went to Robinson to start the winter workouts on the elliptical and avoid too much running on the streets.

biking (stationary bike) 10:00 [2]

worked up a good sweat on the stationary bike - first winter spinning workout.

Then 3 pullups; finally access to a gym.

Tuesday Dec 3, 2013 #

6 AM

running/walking 13:00 [2] 1.2 mi (10:50 / mi)
shoes: Mizuno Wave Rider 15

Allen FH garage to 18th & Indiana and back to AFH.

strength/stretching (Dog Days) 18:00 [3]

1st Dog Days session of the winter at Allen Fieldhouse.
Knuckles not tough enough to do pullups on fists and don't want to bring a towel.

Sunday Dec 1, 2013 #

9 AM

running/walking 1:49:19 [3] 10.21 mi (10:42 / mi)
slept:8.0 shoes: Mizuno Cabrakan

River trails from the trail head parking lot. Also did complete side loop (the sandy trails) so got in 10 miles instead of 8. Pushed the pace between miles 6 and 8 ("4" effort), but by the Garmin, I'm slowing down. Best pace was a 9:20 between miles 7 and 8; the easy run was at 11:00 per mile.
Sunny, 38F.

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