Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending May 31, 2016:

activity

time

miles

biking

15:07:40

189.3

(12.5/h)

304.65

(20.1/h)

orienteering

11:51:24

35.01

(20:19)

56.35

(12:38)

100c

strength/stretching

7:56:00

4.66

7.49

running/walking

4:14:53

22.71

(11:13)

36.54

(6:58)

Total

39:09:57

251.68

405.03

100c

[1-5]

38:59:57

averages - sleep:7.7

3:15

0:00

» now

Tuesday May 31, 2016 #

6 AM

biking (road bike) 40:00 [1] 7.0 mi (10.5 mph)
(sick) (rest day) shoes: Specialize Sport MTB

Rode the Home Run 5K course, then went to calibration course (100 ft) on Clinton Parkway, then went back downtown and rode the exact certified 5K route. The course used May 30th was 19m short - no state record for the winner; he would have broken the state 5K record that was set in 1985. TOo bad.

Sleepless night, coughing badly. Took Mucinex about 3 am and finally got some rest.

Monday May 30, 2016 #

8 AM

strength/stretching warm up/down 30:00 [1] 1.6 mi (18:45 / mi)
shoes: Saucony Ride

dynamic stretching and buzzsaw planks, tempo calves for warmup and 1+ mi jog, then race.

Lot of coughing the night before.

running/walking race 24:22 [4] 5.0 km (4:52 / km)
shoes: Saucony Ride

Home Run 5K - started steady with intent of going as fast as "comfortable." Then Karen Hyde passed after two blocks. Managed to stay behind her 20m most of the way. Lost contact at about 2miles, then closed a little before the finish. 3rd in M60-69 behind Dan Kuhlman and Keith Dowell. Not bad.

Mowed lawn afterwards. Kinda zombied out with the NyQuil & Mucinex from last night and the physical "work" today. Didn't take a nap.

Sunday May 29, 2016 #

9 AM

biking (road bike) 2:20:18 [2] 28.8 mi (12.3 mph)
slept:8.0 (sick) shoes: Specialize Sport MTB

Easy ride with Dee and Grover Everett to Lakeview+ then to Burcham Park to look at the river level remaining flooding in the park. Then I continued alone to downtown to do the Lawrence Loop, down to Haskell, bikepath, then cut back through Alvamar and home. Lots of people out on the paths, nice day.

More coughing throughout the night, took NyQuil at 9 pm, then Mucinex about 2 am. Helped some, but still coughing. Slept enough.

strength/stretching warm up/down 5:00 [1]

static stretches after ride

Saturday May 28, 2016 #

8 AM

biking (road bike) 1:34:16 [2] 20.0 mi (12.7 mph)
slept:7.0 shoes: Specialize Sport MTB

70 rpm. Checked the flooding at Burcham and Constant parks, then over to 23rd and Clinton Parkway to Clinton Overlook; back by Rock Chalk Park as the NCAA Track meet was starting its final day. Had energy riding, especially with the tail wind from the west.

Nasty coughing about 2 am last night, Took Mucinex and that worked; then coughing up phlegm in the morning.

Friday May 27, 2016 #

running/walking (walking) 32:00 [1] 2.0 mi (16:00 / mi)

walking around track at Rock Chalk Park watching/taking photos at the NCAA Champs - West Prelims. Didn't ride or run today. Dealing with a sore throat.

Thursday May 26, 2016 #

10 AM

strength/stretching warm up/down 15:00 [1]
slept:8.0

before & after run

running/walking 37:00 [2] 3.3 mi (11:13 / mi)
shoes: Saucony Ride

Couldn't get Garmin to catch a signal until 2 miles into the run. At first went around the block (Manchester, then Yorkshire) and out and back to Peterson & Monterey. Ran then walked last 200m. Stiff muscles from side shuffles from yesterday's Dog Days workout. The good sign is I am stiff and not hurt.
First run in humid conditions this season.

Had to take NyQuil the night before to suppress coughing.

Wednesday May 25, 2016 #

6 AM

strength/stretching (Dog Days) 43:00 [1] 1.3 km (33:05 / km)
shoes: Saucony Ride

at SPL - did full Dog Days workout including side shuffles and other exercises to work the groin muscles. Stiff the next day.
End with 6 laps around soccer field and 2 lengths quickstep (forwards, 2nd time backwards - avoided injuries).

Tuesday May 24, 2016 #

8 AM

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

dynamic stretching and buzzsaw planks & tempo calves before run; static stretches after

orienteering (field checking) 1:25:34 [2] 8.6 km (9:57 / km)
slept:8.0 shoes: Saucony Ride

Map run to Constant Park and back.

Last night got a sore throat - catching what Dee has had for a week.

Monday May 23, 2016 #

8 AM

strength/stretching 46:00 [1]
slept:7.5

at Sports Pavilion - weights, stretching, PT exercises (hamstrings, calves, glutes) lats (10x145, 12x135, 15x105). No running or walking this morning. Extra rest day wouldn't hurt.

Sunday May 22, 2016 #

7 AM

strength/stretching warm up/down 10:00 [0]

foam roller on legs

11 AM

biking 1:42:00 [2] 23.3 mi (13.7 mph)
shoes: Specialize Sport MTB

Lawrence Loop (clockwise). Nice weather - lots of people out on loop (biking, strollers, runners, roller bladers). Easy ride to recovery from long run yesterday.

Saturday May 21, 2016 #

9 AM

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

dynamic stretching, buzz saw planks, tempo calves, .5 mile jog.

And static stretching at home (after shower, lunch, drive home and rinsing poisin ivy and horse poop off shoes and pants).

orienteering race 2:26:00 [3] 18.2 km (8:01 / km)
shoes: Salomon XT Wings 3

Bing-O' - Ft Leavenworth Adv Series By S Stephens and C Carpenter. Got the unfieldchecked fort map Spike made in the past and a bingo card. Goal, find all the points on my card. Other people had different cards. Score meet. Not sharp map reading, but still a good exercise. Surprised to find out how long I ran (and walked). Lucky day; no serious injuries.
More point son the map than on my bingo card. Crossed out the ones I didn't need to go. Still, I went to pt #25 (furthest one away) by mistake. I drew a line to it. Everyone had time to decide their routes before starting. Klondike ice cream was great! Didn't carry any water - should have. No cramps (luckily).
Baan Thai for lunch in downtown Leavenworth.
Forgot to charge up the Garmin - wasted 3 minutes at start forgetting to put on the Garmin on my wrist, then discovering "battery low." Have yet to have a clean O' run this year.
Route
Didn't sleep well; Dee was coughing all night.
Connie gave me my Ft Lv Series bike series. Going to wear it at the next Retro bike ride.

Friday May 20, 2016 #

9 AM

orienteering (field checking) 2:40:00 [1] 3.9 mi (41:02 / mi)
slept:8.0 shoes: Salomon XT Wings 3

more fieldchecking on Burcham map. Overcast, no rain

5 PM

biking (road bike) 6:00 [1] 0.5 mi (5.0 mph)

test rode bike after tune up work. Shifting gears a little rough.

Thursday May 19, 2016 #

orienteering (field checking) 2:30:00 [1] 3.0 mi (50:00 / mi)
slept:8.0 shoes: Salomon XT Wings 3

Actual field checking of Burcham Park and beyond. Tried to go on the roads in the woods but needed bug spray. Didn't have any in the car, so will come back tomorrow. Good map hike. Imagery from Lidar, etc. aren't completely up to date. Old fashion in the field work is still necessary. Will do enough field checking to get a good map for a summer event. Will go back if we want to go into the woods in the winter.

Wednesday May 18, 2016 #

strength/stretching (Dog Days) 50:00 [1] 1.0 mi (50:01 / mi)
slept:7.0 shoes: Saucony Ride

Dog Days workout at Sport Pavilion. Did one set of bizzsaw planks and tempo calves before DD workout. Workout time includes 2x full length of soccer field drills, plus 6 laps (= 1 mile).
Then upstairs to lats machine (8 x 145, 12 x 125, 12x105); hamstring bridges w/ball. Static stretches at SPL and at home.

Tuesday May 17, 2016 #

4 PM

orienteering 58:33 [1] 4.2 mi (13:56 / mi)
slept:7.5 shoes: Salomon XT Wings 3

from house to S Shaw Park and Burcham Park, run with map and some memory field-checking. Need to go back and do a real field check; lots of things to change that we're recorded from the Lidar and Google map data.

Took a 20 min nap before the run. Rained in the morning. Very tired today.
Dynamic stretching before run.

Monday May 16, 2016 #

8 AM

strength/stretching 45:00 [1] 0.25 mi (3:00:09 / mi)
slept:7.0 shoes: Saucony Ride

At SPL - all the usual stretchtng and PT exercises. lats: 12x140, 8x145, 12x140. 25 pushups. 400m walk before starting.

Also, put Superfeet inserts (old set) in the Rides since plantar f. starting acting up. No issues today with the hamstrings or achilles tendons.

Sunday May 15, 2016 #

Note
(rest day)

Spent pretty much all day working on the Burcham map at home. 21st Century urban O' mapping is 75% on the computer and about 25% in the field checking. It could be 100%. So different than color pencils and hard copies of the basemap.

Saturday May 14, 2016 #

7 AM

strength/stretching warm up/down 15:00 [1]
slept:8.0 shoes: Saucony Ride

at home: buzzsaw planks and bridges w/band. Then at Kizer parking lot, more dynamic stretching and Dog Days warmup exercises.

Temp: 42F (felt like 38)

running/walking 33:20 [2] 3.3 mi (10:06 / mi)
shoes: Saucony Ride

orienteering (field checking) 51:50 [1] 2.35 mi (22:03 / mi)
shoes: Saucony Ride

walk/jogged Burcham trail with map - field checking bench locations.

Friday May 13, 2016 #

11 AM

biking (road bike) 2:31:00 [3] 31.3 mi (12.4 mph)
slept:8.75 shoes: Specialize Sport MTB

Route. Hobbs Park to Vinland, Eudora blacktop, 458, Davenport Winery and back to Hobbs. Felt strong with wind at out backs going north. Hamstring was not a problem. Sunny during ride. Lunch at Dempseys.

Wednesday May 11, 2016 #

11 AM

biking (road bike) 51:00 [1] 8.4 mi (9.9 mph)
slept:8.0 shoes: Specialize Sport MTB

Rode to Constant and Burcham parks and meandered around eyeballing areas I'm making a map.

5 PM

strength/stretching 8:00 [1]

foam roller (on hamstring especially) and dynamic stretches, buzz saw planks, tempo calves before driving over to West Campus.

orienteering 59:27 [2] ** 7.9 km (7:32 / km)
100c shoes: Saucony Ride

World O' Day on KU's West Campus. Control-picking workout - 100 controls. Left hamstring felt tender so did the warmup exercises (at home), then easy jog to start and hamstrings felt OK and continued to run holding back not overdoing it. Made it to all 100 controls (more as I went to about 6 wrong controls locations when course lines crossed).
route

Dinner at Paneras with Paul, Dick and Mary. Mike E showed up just for dinner.

Tuesday May 10, 2016 #

6 AM

strength/stretching 35:00 [2]
slept:7.0

dynamic stretching and buzzsaw planks at home, then went to Dog Days at the Community Building for a workout. Skipped the run and hope to bike later in the day.

Monday May 9, 2016 #

9 AM

running/walking 21:00 [2] 1.7 mi (12:21 / mi)
slept:7.0 shoes: Saucony Ride

Sports Pavilion: .5 miles on indoor track (walked more than ran)
1.2 miles outdoors - 100% running

strength/stretching 44:00 [1]

After earmup walk, stretching, weights and Dog Days exercises.
Lats: 12x140, 10x140, 8x125

Sunday May 8, 2016 #

Note
(rest day)

Annual Mothers Day Run at Corporate Woods. Dee ran with friend Ann Carlin Ozegovic. I took photos again. (yes, Dee won her age category again)

In cropping a photo taken at the one quarter mile mark, noticed 2 runners checking their watches for the pace. Didn't realize they were at the exact 1/4 mi point until I checked later on Google Maps.

"

Saturday May 7, 2016 #

Note
(rest day)

Did not run Skyline Shuffle. Instead helped with timing and setting up finish line. Mike E. stopped by on a mountain bike ride.

Thursday May 5, 2016 #

5 PM

strength/stretching warm up/down (walking) 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Saucony Ride

dynamic stretching, tempo calves and walk.jog for about a mile off and on around New Hampshire between 8th and 11th.

6 PM

running/walking (walking/running) 37:00 [2] 2.7 mi (13:42 / mi)
shoes: Saucony Ride

From Ad Astra to Jayhawk Blvd & Mississippi. Felt a hamstring twinge in front of Watson Library and walked the rest of the way back to the store. Test ran in Hoka shoes - cushiony. Not planning to buy any.

Iced left hamstring at home. No racing Saturday or running for awhile,. We'll see if I'm ready for next Wed's World O' event.

Wednesday May 4, 2016 #

6 AM

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

Spors Pavilion - Dog Days & other strecthing exercises

running/walking 32:54 [2] 3.2 mi (10:17 / mi)
shoes: Saucony Ride

Rock Chalk Park trails

Tuesday May 3, 2016 #

10 AM

biking (road bike) 2:08:06 [2] 28.5 mi (13.3 mph)
slept:8.0 shoes: Specialize Sport MTB

Lawrence Loop+ - rode to Eagle Bend, then to Leary Road and up to Wells Overlook, back on Burroughs Trail. Glad I did not ride with the Retro Group - 50 miles would have been too much. Felt tired and overtrained.
route

Monday May 2, 2016 #

8 AM

strength/stretching 45:00 [1]

Foam roller at home, then at SPL, workout stretching, and some Dog Days drills. Full set of drills for glutes and achilles.
After run, static stretching at home.

running/walking 37:17 [2] 3.4 mi (10:58 / mi)
slept:8.0 shoes: Saucony Ride

Out on Rock Chalk trail then cut over to bike path going to north end and back.

Sunday May 1, 2016 #

8 AM

biking (road bike) 3:15:00 [2] 41.5 mi (12.8 mph)
slept:7.5 shoes: Specialize Sport MTB

Capitol Classic bike tour (Kaw Valley BC), temp: 47F when I started. overdressed (5 layers, down to 3 at first sag stop). Turn around at Lecompton, visited Constitution Hall and the historical museum. Sags had great coffee cake! Headwind all the way back to Topeka. Leg muscles were complaining so I definitely backed off from working too hard the last 13 miles. Finished in good shape.
route

Moving time: 2:45

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