Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2014:

activity

time

miles

running/walking

11:33:42

75.05

120.79

biking

8:53:12

108.02

(12.2/h)

173.84

(19.6/h)

strength/stretching

5:12:00

1.0

1.61

orienteering

3:37:23

24.94

(8:43)

40.14

(5:25)

23c

Total

29:16:17

209.01

336.37

23c

averages - sleep:7.8

3:24

0:00

» now

Friday Oct 31, 2014 #

9 AM

strength/stretching (Rob Jones drills) 19:00 [1]

before heading our to Rim Rock Farm

running/walking (walking/running) 1:30:00 [1] 2.5 mi (36:00 / mi)
shoes: Mizuno Cabrakan

Took photos at the Kansas High School Cross Country Champs (6A,5A,3A classes). Ran and walked between vantage points including heading down the Billy Mills Hill to catch the 5K course that ran by, but not up, the Mills Hill. The college men will go up this hill on Sat.

Thursday Oct 30, 2014 #

6 AM

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

running/walking 23:00 [2] 22.0 mi (1:03 / mi)
shoes: Mizuno Wave Rider 15

From Community Building to Burroughs Trail & 15th.

Wednesday Oct 29, 2014 #

9 AM

strength/stretching 8:00 [1]

dynamic before and static stretching afterwards

running/walking 1:44:30 [2] 8.6 mi (12:09 / mi)
shoes: Patagonia EVERLong

Easy long run. 2 min run, 30 sec walk. Wore Patagonias, really stretches the ankles, so won;t do too many more long runs in these. Great lightweight shoe, but don't think my ankles and calves are ready for a shoe with the heel so low. Only coffee before run. Biggs bbq for lunch.

Sunday Oct 26, 2014 #

10 AM

biking warm up/down (mtn bike - trails) 24:00 [1] 2.5 mi (6.3 mph)

rode from parking lot to start

orienteering race (mtn bike - trails) 48:00 [4] *** 15.0 km (3:12 / km)
11c slept:8.0

Mtn bike O - Series #3 - course set by Spike.
DQ - missed going to Pt #10; went to Pt 1 (Pt6) 3 times. Hard too hard as I fell twice and got stopped by a tree riding between 2 trees in the shady area. Had the fastest time and missed Pt 10 which wasn't that far off from the 1/6 the 3rd time. Tired hurts thinking.
Very tired after all the competitions this weekend. But enjoyable.
Temp:60F at the start.

orienteering warm up/down (mtn bike - trails) 39:00 [1] 4.8 mi (8:07 / mi)

marker pick up and easy ride back to car. Carried marker stands in gold bags. Got a smoothie on the way home. Didn't have enough water on the levee and trails.

Saturday Oct 25, 2014 #

10 AM

running/walking (walking/running) 32:00 [1] 1.3 mi (24:37 / mi)
shoes: Mizuno Wave Rider 15

Photographed NIRCA XC at Haskell.A lot of stop and go.

4 PM

orienteering race 54:00 [2] ** 4.1 mi (13:10 / mi)
shoes: Mizuno Cabrakan

Orange course at Ft Leavenworth. Map was fuzzy (didn't see the wall symbol for the old disciplinary barracks and bounced from north end to south end and almost back before finding a gate to get out). Spike made the map with a quick check -much improved over the USGS topo maps being used for other events. Also uncrossable fences (unmapped between 5 and 6). Map can be better printed next time.

Felt very tired driving in from Lawrence - tried to stay awake during the drive. The walk/run was good to loosen up and get some energy back. Also, helped to understand the quality of the map and field checking for the evening night O.
5 pm - When to the Exchange (within the fort) for a Philly sandwich before getting back to the 6:30 pm check-in.

7 PM

orienteering race (night O) 58:38 [4] *** 5.72 mi (10:15 / mi)
12c shoes: Mizuno Cabrakan

Ft Leavenworth Night O (score style) - Mary Jones course setter with 6 of the northernmost points removed. Map scale was 1:15000 and Mike suggested cutting those out. I was the only own to find all the controls. Please with my energy level and had only minor mistakes. Hand flashlight worked intermittently - I didn't have the end cap screwed in tight. Use the NiteRider headlamp with the Camelbak pack to hold the battery and the spare Black Diamond headlamp. Felt challenged to take on the local guy who knew the campus and wanted to do well (same guy who can't beat Spike at previous events hosted by the Ft Leavenworth Adventure Series). Helped to follow a couple of other groups going into 234, 241 and 240. Started to cramps in the legs with about 5 minutes from finish. A good effort.

9 PM

orienteering warm up/down (walking/running) 17:45 [1] 1.0 mi (17:45 / mi)

marker pickup - very tired.

Friday Oct 24, 2014 #

8 AM

running/walking (trail run) 37:13 [2] * 3.33 mi (11:11 / mi)
slept:7.5 shoes: Mizuno Cabrakan

Ran trails at Rock Chalk Park. Trails weren't muddy. The old asphalt chucks to cover the paths seem to do the job. Only a few places muddy from yesterday's 1" rain. There are many steep sections, but the two at the east and west ends are paved with concrete and to me appear dangerous for a public event - certainly not for walkers and families with strollers. It's a good cross country course but I don't see how a 5K road race can be anything more than a hard workout for runners and not walkers.
Then drove over to Haskell to see that there was (indeed) no longer a finish chute on the XC course for tomorrow's NIRCA races hosted by the KU Running Club. Need to bring our own chute setup.

10 AM

strength/stretching (Rob Jones drills) 22:00 [1]

dynamic stretching drills before the run. Then back home, the full set of Junes exercises for the glutes and hamstrings.

Thursday Oct 23, 2014 #

7 AM

strength/stretching 30:00 [1]

Rain in the morning, so stayed home and did stretching - exercises for glutes, hamstring, used foam roller, mostly Rob Jones drills.

4 PM

running/walking (walk) 10:00 [1] 0.6 mi (16:40 / mi)

Worked too long at the computer this afternoon, so took a walk around the block - sunny and warm. Still puddles on the streets from rain.

Wednesday Oct 22, 2014 #

9 AM

biking (road bike) 25:40 [2] 5.5 mi (12.9 mph)
slept:8.0 shoes: Shimano (bike)

From Laird Noller Hyundai to Lawrence Ave, West Campus and home.

10 AM

biking warm up/down (mtn bike on roads) 24:24 [1] 4.46 mi (11.0 mph)

From boat ramp parking to start point on map of Mt bike O #2 course Spike set up last Sunday. After time trial, rode back.

biking (mtn bike - trails) 33:18 [4] 5.6 mi (10.1 mph)

Time trial: mtn bike O on river trails. No markers so had to slow down and read the map more. Had to be more alert than last time. Stopped the Garmin on leg 2 to 3, but figured it was about 3 minutes and .6 miles to the Garmin record of all the other legs. The butchered Garmin readings. Opted for the levee whenever there was a choice.

C • levee 2

3 PM

biking (road bike) 31:13 [1] 6.0 mi (11.5 mph)
shoes: Shimano (bike)

house to Laird Noller via West Campus, extra distance (missed the turn). Tried to go easy.
66 rpm.

Tuesday Oct 21, 2014 #

6 AM

running/walking warm up/down (walk) 10:00 [1] 0.6 mi (16:40 / mi)
shoes: Mizuno Wave Rider 15

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

calis/stretching - avoided situps, did planks instead (front, L, R)

running/walking 16:40 [1] 1.55 mi (10:45 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

recovery run was the plan, so went easy even if it meant running up 14th St

strength/stretching (Rob Jones drills) 18:00 [1]

back at home, did the Jones bridges and stretches.

Monday Oct 20, 2014 #

Note
(rest day)

drive back to Lawrence. 3 pm : did mow the lawn to get the stiffness out.

Sunday Oct 19, 2014 #

7 AM

strength/stretching warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
slept:9.0 shoes: Adizero Tempo 5

dynamic stretching, then jogged up and down the parking lot before going to the start corral at 7:15 for the 7:30 start of the 10K. Dee took my warmups to the drop off. Stayed warm enough.

running/walking race 47:47 [4] 10.0 km (4:47 / km)
shoes: Adizero Tempo 5

Mankato (Marathon) 10K. Not in shape to run the half marathon, so signed up for the 10K this year. The warmup was good and I was ready to go. Start went well and felt comfortable and ended up tucking in behind a mother and daughter (in pink) going at my pace. Stayed pretty much behind them most og the way. At about 3 1/2 mile fell behind them on the long downhill on Stoltzman Dr. Went ahead at 4 miles, but felt they would pass me eventually. On the final straightaway, the passed me with ease. Hoped to crack 49 min. I misread the 1st mile split and thought I saw 7:56 and figured 49 would be tough even with the long downhill. Final time: 47:47. Very pleased. Times are slower all the time, but liked the effort. Breathed heard the whole way, which is how I always raced. Mile splits: 7:40, 7:52, 8:11, 7:38, 7:48, 7:59. 3rd in M60-69 out of 9 guys, I was the only one over 64.

Garmin stats

running/walking warm up/down (walking/running) 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Adizero Tempo 5

After the race, went top the hotel to grab my camera and took photos between miles 9 and 10 and waited for Dee's 1:55 pace group. Walk and slow jog. Climbed the "ramp" (parking garage to the rest of the U.S.) to try some shot looking down. I was really glad to run this year instead of just taking photos. Dee took first again, this time in F65-69. She said it was her best run in the 5 years at this race.

Saturday Oct 18, 2014 #

7 AM

running/walking 20:00 [1] 1.75 mi (11:26 / mi)
shoes: Adizero Tempo 5

With Dee from Mankato City Center Hotel to Poplar & Riverfont. Temp was 42F, so plan to run in shorts and 2 layers on top, not the thermal long sleeve by a lighter one and the runLawrence singlet.

Friday Oct 17, 2014 #

11 AM

running/walking (walk) 20:00 [1] 1.5 mi (13:20 / mi)

Waylaid again at the Stew Hansen Hyundai dealership to get our Sonata checked. Dashboard light came on again and we were diagnosed with the same problem as in May 2013 while on another trip through Des Moines.
Result: "need vent value& charcoal canister." But, that was the same problem last May. Anyway, Dee and I walked south from the dealership found a nice hiking trail and got in a good walk. It was OK to continue our trip to Mankato and get the problem checked back in Lawrence.

strength/stretching (Rob Jones drills) 12:00 [1]

at the hotel in Mankato before dinner at Jane's (Dee's sister)

Thursday Oct 16, 2014 #

6 AM

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

running/walking hills 20:00 [2] 1.8 mi (11:07 / mi)

from South Park, up 12th, Oread, 13th, Ohio, up/down 14th 2X, then to Mass. and back to South Park.

Wednesday Oct 15, 2014 #

Note
(sick) (rest day)

Got a cold, took NiteQuil and napped in the afternoon, then watched the Royals game until time to cook dinner. Victory before the spaghetti water boiled over (going back and forth between the kitchen and living room).

More NiteQuill at night.

Tuesday Oct 14, 2014 #

6 AM

running/walking warm up/down (walking/running) 10:00 [1] 0.6 mi (16:40 / mi)

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

Kenny Baldwin kept calisthenics short due to wet ground.

running/walking intervals 37:32 [3] 3.5 mi (10:43 / mi)
shoes: Mizuno Wave Rider 15

From South Park to 6th, then turned around on Mass. to 13th and back, repeat a 2nd time but with 4 half-block wind sprints (picked up speed anyway) at the end. A little stiff later in the day, then got the start of a cold.

Monday Oct 13, 2014 #

7 AM

strength/stretching (Rob Jones drills) 18:00 [1]
(rest day)

bridges, stretches, planks,.

Rainy day.

Sunday Oct 12, 2014 #

8 AM

biking (road bike) 3:24:00 [2] 45.4 mi (13.4 mph)
slept:8.0 shoes: Shimano (bike)

Rode from house to South Park, then Octoginta 40 miler with Dee. Overcast, temp: mid50s; mild wind from S. Similar weather to the first Octoginta in 1969. This year's route with minor changes to avoid traffic and hills.
Amazed how fast people were passing me. Felt better on the road going south from Davenport Winery and up a few hills. Brunch stop in Vinland with the usual Sunflower Bike Shop's breakfast offerings.
Under dressed for the ride, but managed.

Saturday Oct 11, 2014 #

11 AM

strength/stretching (Rob Jones drills) 12:00 [1]

Friday Oct 10, 2014 #

8 AM

strength/stretching 18:00 [1]

Skipped Dog Days to be ready for Paul Boone to pick up timing equipment for cross country race at Fall Leaf Farm. Did a few Jones exercises (planks, glute bridges, hamstring on ball, calf stretches, sumo squats, etc.)

10 AM

running/walking 53:00 [2] 5.1 mi (10:24 / mi)
shoes: Mizuno Wave Rider 15

Waited for rain to stop (would have been dry at 6 am for Dog Days, but rained 7 am - 9 am) then from house to 10th & Mass, with a 30 sec stop at Gribbles (said hi to Grant, he was busy with a customer, then left), then home.

Splits: 10:02, 10:42, 11:22, 9:54, 9:44. Left hip was stiff from bike ride the day before. Glad it's normal stiffness and strains.

4 PM

running/walking (walk) 3:00 [1]

Walked around Fall Leaf Farm taking photos of cross race before the rains hit again.
Paul Boone said next Thur's Frontier League XC Champs won't be at Rim Rock because KU is now charging $1900 (watering the roads, mow the grass course, etc.). Had to relocate to the golf course in Baldwin.

Wednesday Oct 8, 2014 #

10 AM

biking (road bike) 1:41:48 [3] 25.77 mi (15.2 mph)
slept:8.0 shoes: Shimano (bike)

Autour Mont Bleu route - out in East 15th, Davenport Winery, SiIbleyville Rd, back on Haskell to home. Put in a few sprints at the end as per Rob Jones' instructions. . . if you could call them sprints; not snappy like 40 years ago.

Tuesday Oct 7, 2014 #

6 AM

running/walking warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15

Did 1 set of 6 glute bridges at home, then to South Park for warm up run.

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

calisthenics

running/walking hills 15:30 [3] 1.5 mi (10:20 / mi)
shoes: Mizuno Wave Rider 15

South Park - 12th, Indiana, 9th, up Louisiana, 10th to Indiana and back up to Oread Hotel, down 12th and back to park. Very tired and sluggish in the first half mile; felt better going up Indiana and passing a few people.

Monday Oct 6, 2014 #

7 AM

strength/stretching (Rob Jones drills) 18:00 [1]
(rest day)

Just the stretching drills for the glutes and hamstrings today. Colonscopy at 11 am. Rest day.

Sunday Oct 5, 2014 #

9 AM

running/walking (trail run) 1:00:00 [2] 5.76 mi (10:25 / mi)
shoes: Mizuno Cabrakan

Sand Rat Fun Run. From Taylor Park to 2.5 miles on trail turn around, and back. First ran behind Steve Riley, then eventually did the run/walk (run 2 min, walk 30 sec) workout.

Saturday Oct 4, 2014 #

9 AM

biking warm up/down (mtn bike on roads) 25:00 [3] 4.0 mi (9.6 mph)

Ride from boat ramps (river trails parking area) to start circle and back.

biking race (mtn bike - trails) 29:00 [5] 6.5 km (13.4 kph)

mtn bike O on river trails set by Spike. Rode hard, but younger guys so much faster. Light on the brakes during turns; no falls, no misdirections. Spike made it easy today. Didn't start my Garmin, so no route download; drats.
Didn't have right cycling shoes for the pedals with toe straps, so wore my Asics running shoes.

Friday Oct 3, 2014 #

7 AM

strength/stretching (Rob Jones drills) 20:00 [1]

Full set of Rob Jones' exercises for the glutes and hamstring and foam roller on calves. Need to continue to do these 3x/week.

2 PM

biking (mtn bike on roads) 34:49 [1] 4.75 mi (8.2 mph)
slept:8.0

Drove to river trails boat ramp parking; then rode levee about 2 miles out and cut into trails to see how muddy they were. Muddy only in spots and my riding didn't damage the trail. Then came to a fallen tree over the trail just about 100m east of 4-corners. Decided I'd take the levee back - into a strong head wind. Tested riding with the map holder, but forgot the SportID to test how I'd wear it. Toes cramped up and the right toes were very bad driving home. Was the 5K TT that hard on the body yesterday? Hope Mike decides to say the mtn bike O is on tomorrow.

C • MTBO is on 1

Thursday Oct 2, 2014 #

6 AM

running/walking warm up/down 8:00 [1] 0.75 mi (10:40 / mi)
shoes: Adizero Tempo 5

Easy jog before Dog Days.

strength/stretching (Dog Days) 12:00 [1]

With lightning in the south and to beat the coming rain, Red Dog made it a short workout and easy calisthenics today. Then sent runners to the Vermont St. garage for ramps and stairs. I went to my car to drop off my towel and watch and strapped on my Garmin.

running/walking 25:30 [4] 3.1 mi (8:14 / mi)
slept:7.25 shoes: Adizero Tempo 5

Did a time trial on the certified course from South Park. Wore a headlamp and only 1 block from the finish did I miss the curb drop-off by South Park. Good even effort and not surprised at the slow time. First race without stopping since the Sunflower Games Cross Country 5K. Now I can say I'm over my hamstring strain, will run and race until a new trouble flares up. Such is the life of an older runner. But I will do more of the stretching and foam rollers.

splits: 8:00, 8:17, 8:15 5K course

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