Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+m
	running/walking	21	12:09:39	64.91		104.47
	strength/stretching	19	6:30:00	0.8		1.29
	orienteering	7	5:09:06	18.49	(16:43)	29.75	(10:23)	161	59c
	Total	30	23:48:45	84.2		135.5		161	59c
averages - sleep:7.9

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Friday Jan 30, 2015 #

2 PM

strength/stretching 15:00 [1]

5 min before run;
after run went into SPL and did lat exercises (12 x85, 10 x100, 3 x120),
then went home and used roller on legs.

running/walking 45:39 [2] 6.56 km (6:58 / km)
shoes: Salomon XT Wings 3

at Sports Pavilion, ran to the bike path south to almost 1500 Rd (the construction area of the new overpass) and back and added 400m more to be sure I got in 4 miles (or 6.4K).
Bought inserts for the shoes as I was getting aches on the bottom of the left foot (ball of the sole). It may not help, but it's bulkier and foot will feel more snug in the shoe. Nice run: wind from S, sunny, 35F. Getting back to winter temps.

Thursday Jan 29, 2015 #

6 AM

strength/stretching (Dog Days) 23:00 [1]

calisthenics

running/walking 15:00 [2] 2.4 km (6:15 / km)
shoes: Mizuno Wave Rider 15

2 laps on level 3 before workout; 6 laps at end with 2 stairs (floors 1 to 4). At tempo last 2 laps.

Wednesday Jan 28, 2015 #

10 AM

orienteering 55:50 [3] 3.55 mi (15:44 / mi) +80m 14:42 / mi
shoes: Innov8 Oroc 340

Ran at Woodridge going to all the TRIM controls. Very slow going. Woods were rough - lots of little fallen branches, plus I was tired. Nice weather; about 45F when I went out. 70F this afternoon.

route

C • Rough woods 2

Tuesday Jan 27, 2015 #

6 AM

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

Dog Days calisthenics at Aellen FH

running/walking (walking/running) 8:00 [1] 0.9 km (8:53 / km)
shoes: Mizuno Wave Rider 15

3 laps warmup/down

Monday Jan 26, 2015 #

7 AM

strength/stretching 40:00 [1]
slept:8.0

Sports Pavilion Lawrence - stretching exercises for glutes, hamstrings; planks, lats

Sunday Jan 25, 2015 #

Note
(rest day)

Saturday Jan 24, 2015 #

8 AM

strength/stretching (Dog Days) 5:00 [1]

stretching before going over to Garry Gribble's to see how the Run-Walk welcome went (start of of their next half marathon series).

running/walking (walking/running) 15:00 [1] 1.0 mi (15:00 / mi)

6 PM

running/walking warm up/down 15:00 [1] 0.5 mi (29:59 / mi)

orienteering race 53:27 [4] *** 3.33 mi (16:03 / mi)
19c shoes: Innov8 Oroc 340

Night O at Clinton Overlook Park. Temp: 50F when we started (this is mid-January!). Poor route choices on this 1-hr score course, spent too much time mucking around the thick stuff; should have made using trails a priority. Felt very tired during warmup jog, but felt OK during the race.
Lost 2 min between #43 and #15 when I tripped, headlamp came off, couldn't untangle the headstrap and accidentally pulled the cables apart. Nice to have the handheld flashlight (which I use to read the map) to see how to reassemble everything. In going from 35 to 43 decided I already had a bad run and would cut short the run tonight.

route The mistake was not going from 42 to 35 taking the trail then taking in all the west side controls and return getting 33, 34, 15, ...

7 PM

orienteering warm up/down 26:39 [1] 1.13 mi (23:35 / mi)
5c shoes: Innov8 Oroc 340

marker pickup

Friday Jan 23, 2015 #

7 AM

strength/stretching warm up/down 10:00 [1]

5 min before - dynamic stretching
5 min after - static stretching

running/walking 25:00 [1] 2.3 mi (10:52 / mi)
slept:8.5 shoes: Mizuno Wave Rider 15

tested Nite-Rider headlamp for fit, use of battery holder and battery staying power before Sat's night-O. Easy jog to Kasold & Peterson taking Princeton both ways. Took flashlight and map to test the map reading as I don't use the Nite-Rider to shine on the map - too bright.
Continue to make it an easy training week; recovery.

Thursday Jan 22, 2015 #

6 AM

strength/stretching (Rob Jones drills) 20:00 [3]
slept:7.0

went to Sports Pavilion Lawrence to do stretching and glutes exercises. Didn;t run the trails in the dark to test my headlamp as I lost enough of the charge from 3 days ago. The Black Diamond beam was way too weak and I quit and did only 8 min - just enough to see the new handrail on the concrete steep descent on the trail. Also brought the small handheld flashlight (a lot brighter than the headlamp).

running/walking 8:00 [1] 0.6 mi (13:20 / mi)

Wednesday Jan 21, 2015 #

Note
(rest day)

Drove into KC and took part in the race directors conference hosted by Hospital Hill. Beth Salinger gave a good presentation. Ethiopian lunch afterwards.

Tuesday Jan 20, 2015 #

6 AM

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

1st day students back for spring semester so a huge crowd getting into Allen Fieldhouse. I parked by the law school and walked over.
Dog Days workout including lunging and side shuffle drills. Very tired and slow - still recovering from HM.

running/walking (walking/running) 12:00 [1] 1.8 km (6:40 / km)
shoes: Mizuno Wave Rider 15

6 laps

strength/stretching 5:00 [1]

foam roller at home

Monday Jan 19, 2015 #

Note
(rest day)

Sunday Jan 18, 2015 #

1 PM

strength/stretching 20:00 [1]
(rest day)

Went to Sports Pavilion to loosen up and use the lat machine. 5 laps on the track.

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

Saturday Jan 17, 2015 #

10 AM

running/walking warm up/down 10:00 [1]
shoes: Adizero Tempo 5

dynamic stretching and easy walk/jog

11 AM

running/walking race 1:54:57 [4] 13.1 mi (8:46 / mi)
slept:8.0 shoes: Adizero Tempo 5

Topeka to Auburn Half Marathon. Made it the whole way without cramping. That's a major accomplishment. Some mile splits at 9 min/mile. So the aging process goes on. It is a hilly course. 3rd in M65-69. Was within sight of Jeff Behrens at about 5 miles before he slowly pulled away.
Was in shape to handle 13 miles, not fast, but in shape for once. Those glute exercises helped.

splits

Friday Jan 16, 2015 #

7 AM

strength/stretching 8:00 [1]

glutes

running/walking 21:00 [1] 2.0 mi (10:30 / mi)
shoes: Adizero Tempo 5

Testing what I will wear tomorrow as temps will again be about 35-40F (or warmer). Shorts, compression socks, long-sleeve and jersey. Thermal long-sleeve got a little warm on the way back. From house to Kasold/Peterson and back.

Thursday Jan 15, 2015 #

6 AM

strength/stretching (Dog Days) 40:00 [1]

calisthenics, lunging drills, side shuffles, etc. and 3 laps easy around field house.

Wednesday Jan 14, 2015 #

3 PM

running/walking warm up/down 8:00 [1] 0.7 mi (11:25 / mi)
shoes: Innov8 Oroc 340

easy walk/jog, dtnamic stretching before run.
400m walk to warm down

orienteering 28:51 [2] *** 1.9 mi (15:11 / mi)
5c shoes: Innov8 Oroc 340

Training on Spike's Rockhaven East #2 course. Woods are rough. Rocky and brambly - rare that you could run at all in the woods. Trails were OK.
Temp: 40F, sunny. No gloves.
route

Easy workout before the road half marathon Saturday.

C • Trail routes 1

Tuesday Jan 13, 2015 #

6 AM

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

calisthenics & stretching

running/walking (walk/run) 13:00 [1] 2.4 km (5:25 / km)
slept:7.0 shoes: Mizuno Wave Rider 15

3 laps walking mostly before calisthenics.
Then 4 laps on level 3 with 3 sets of stairs (3 floors; we do 3 when the lights are on while the crew gets the field house ready for a men's game tonight. Otherwise we're limited to 2 floors.)

Monday Jan 12, 2015 #

5 PM

strength/stretching (Rob Jones drills) 17:00 [1]
(rest day)

glutes, hamstring, shoulders, calves

Sunday Jan 11, 2015 #

12 PM

running/walking warm up/down 11:00 [1] 1.0 mi (11:00 / mi)

dynamic stretching and easy jogging. Realized almost too late that the start was 12:45, not 1 pm and raced back to the start.

orienteering race 53:35 [4] *** 6.61 km (8:06 / km) +81m 7:38 / km
19c slept:9.0 shoes: Innov8 Oroc 340

Score O - 1 hr. warming up I forget the start was 12:45 not 1 pm. Raced back to start with 1 minute to spare before we all started. Looked at map but didn't see pt # 6. Ended up 3rd overall in 53 min. With the long run yesterday didn't know how much energy I would have to run for 1 hr. IT wended up being a good run. Sloppy map reading, but I'm OK with the effort today. Got an ache in my left thigh as I hit the dining table hard when I got home, showered, snacked and did the laundry. Probably the worse ache for the day. Official time was: 53:30.

QuickRoute

C • Galloway 2

Saturday Jan 10, 2015 #

10 AM

running/walking long 2:29:46 [1] 13.08 mi (11:27 / mi)
slept:8.0 shoes: Salomon XT Wings 3

From house up Lawrence Ave to West Campus, by back side of Office Depot, 27th to Naismith Creek bike path, south side of Broken Arrow Park, cut thru Haskell XC course and took service road from S Perimeter Rd to 31st Street. Water on the road by the marsh was frozen so was able to cross over to 31st using clumps of turf and the boards. Then 100m south of 31st I got on to the new South Trafficway to see that the north side lanes were already done. Turned around and went by Haskell Children's Cemetery and took bike path to 23rd, then Learnard to 15th and downtown and home. Used the Galloway timer, 2 min runs, 30 sec walks for most of the time. Very tired at the end. The run/walk made it manageable.
Would have stareted earlier, but battery was low on the Forerunner. Took the Garmin Edge as a backup along with the Timex watch.

Temp: 20F, Wind from S/SW.
route

We'll see if I'm up for a 1 hour score O' tomorrow.

12 PM

strength/stretching 5:00 [1]

leg stretches (hamstrings, quads, psoas, did some kneading of the calve muscles (just hands no roller)

Friday Jan 9, 2015 #

8 AM

strength/stretching 34:00 [1] 0.8 mi (42:31 / mi)
slept:7.75 shoes: Mizuno Wave Rider 15

Decided to do the stretching exercises at Sports Pavilion Lawrence (that is so hard to get in the right word order). Walked 4 laps on the track and did the Jones drills (dynamic stretching, exercises for glutes and hamstrings), planks (front, L, R), and lat machine (very weak, need to get back to doing chin ups).

Thursday Jan 8, 2015 #

9 AM

running/walking 44:52 [2] 4.27 mi (10:30 / mi)
shoes: Adizero Tempo 5

Temp: 8F. Wind from S, SE. Was going to do 12 miles, but cut it short with the wind and discomfort. Out to 5th & Tenn, back to 5th & Wisconsin, S. to 7th, Florida, back home. Going south for 2 blocks was too cold.

C • At least you got to Florida... 1

strength/stretching 22:00 [1]

stretching after room: calves, hamstrings, glute exercises, rowing with elastic band

Wednesday Jan 7, 2015 #

Note
(rest day)

Lazy do-nothing day. Weather forecast was worse than it actually was. Could have done a run. Read at home instead (The Book Thief).

Tuesday Jan 6, 2015 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:7.75

After 2 lap walk, Ken Baldwin led us through a set of calisthenics and jogging drills.

running/walking 25:00 [2] 3.5 km (7:09 / km)
shoes: Mizuno Wave Rider 15

5 laps of walking and jogging mixed in with other drills. 7 laps on level 3 running.

Monday Jan 5, 2015 #

8 AM

strength/stretching 29:00 [2]

went to Sports Pavilion Lawrence to do stretching exercises (Jones drills for hips and hamstrings), tried out the weight machines and walked once around the 200m track. Got a long way to go to do pullups. First time that triceps dips were hard to do. Aging on. . . Temp outside about 10F. Just wanted to get out of the house instead of doing the exercises at home.

Sunday Jan 4, 2015 #

11 AM

strength/stretching 5:00 [1]

dynamic stretching before run, massage roller on calves and hamstrings afterwards

running/walking long 1:36:40 [2] 9.0 mi (10:44 / mi)
slept:8.0 shoes: Salomon XT Wings 3

Some patches of snow in the streets but footing was good everywhere. Temp:10F, sunny, wind from NW.
To avoid the wind, basically zigzagged through streets - along 4th &n 5th, then 7th and 8th with a little extra to South Park to total 9 miles. All running, no walking breaks. No water, no gel.

Saturday Jan 3, 2015 #

7 AM

running/walking (Dog Days) 1:01:45 [2] 5.85 mi (10:33 / mi)
slept:7.75 shoes: Patagonia EVERLong

Sat. Dog Days Run. Did extra miles (9th to 6th & back to Kizer-Cummings) before and after Red Dog's route (from parking lot to Union parking garage, then I ran along Jayhawk Blvd to SAE house and back behind Hoch, then back on campus to Oread Hotel, down Indiana and back to start. Then trash truck in the lot was blocking my car so I ran to 6th & Mass again, back to check out the Marriott Hotel and back to car. Easy run. Temp, surprisingly warm at 30%, dry and no wind. Forecast is for worse later in the day.

Friday Jan 2, 2015 #

9 AM

orienteering (walking/running) 31:00 [1] 1.3 mi (23:51 / mi)
shoes: Salomon XT Wings 3

marker pickup from yesterday's meet. Not used to the longer Salomon shoes, tripping some on the slopes. Walked and ran. Easy recovery day.

Temp: 30F, partly cloudy, no wind. Then dropped off markers at Mike and Mary's.

Thursday Jan 1, 2015 #

1 PM

running/walking warm up/down 20:00 [1]

walked 10 min, then helped with registration, then 10 more minutes running and Jones stretching drills

orienteering race 59:44 [4] *** 5.1 km (11:43 / km)
11c shoes: Innov8 Oroc 340

Rockcrusher Area - Clinton Lake - orienteering on New Year's Day (Year 3). Tough run set up by Mary. Had a decent run effortwise. Looking at my routes, I was lazy and could have done a better job reading the options. Ended up 3rd behind Mike and the Fletcher/Colin Hamel team. My steps going down anywhere rough are gingerly and cautious, Able to run some on thge better trails. Tripped only once and that was out on a trail in the open field - just tired. Jan 1 - my first run as an M67.
I won a pair of protective bifocals (DeWalt) thanks to Mary's ideal of having a raffle for our early 2015 series meets. Did get poked in the eye again on the course.
Dinner at Paneras with Mary, Dick Neuburger, Mike Shifman, Reta Roe and the Pogges.
Spike's video
my route

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