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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  orienteering7 11:31:43 27.76(24:55) 44.68(15:29)24c
  strength/stretching14 5:10:05 0.5 0.81
  running/walking11 5:02:07 23.3(12:58) 37.5(8:03)
  biking1 55:28 12.0(13.0/h) 19.31(20.9/h)
  Total23 22:39:23 63.56 102.2924c
averages - sleep:6.8

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Saturday Dec 31, 2016 #

10 AM

orienteering (walking/running) 1:39:00 [1] 4.4 mi (22:30 / mi)
shoes: Salomon XT Wings 3

Woodridge - setting out controls. 2 loops.
Nice weather, lots of peo0ple out at the park today.

strength/stretching 5:00 [1]

static stretching afterwards

Friday Dec 30, 2016 #

11 AM

biking (road bike) 55:28 [2] 12.0 mi (13.0 mph)
shoes: Specialize Sport MTB

Lakeview+
Not in shape to ride - it's been a long time. But good I got out.
Having dizziness this past week. Hope I can handle being out i nthe woods this weekend.

Thursday Dec 29, 2016 #

Note
(rest day)

Some dizziness. Took a nap and went to bed early.

Wednesday Dec 28, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

At Sports Pavilion - calis and exercises

running/walking 15:00 [2] 1.2 km (12:30 / km)

6 laps around SPL soccer field

Tuesday Dec 27, 2016 #

6 AM

strength/stretching (Dog Days) 35:00 [1]

just indoor workout at Comm. Bldg.
9 AM

orienteering 1:08:00 [2] 3.4 mi (20:00 / mi)
shoes: Salomon XT Wings 3

Woodridge run with map figuring most efficient 4 routes for putting out markers.

Monday Dec 26, 2016 #

10 AM

Note
(rest day)

Just breakfast at Wheatfields with Eva, Kim and Damon

Sunday Dec 25, 2016 #

10 AM

running/walking (walking) 45:00 [1] 2.3 mi (19:34 / mi)
shoes: Hoka One One

Walk with Kim, Eva, Dee, Damon along S. Shaw and Burcham Park trails.

Saturday Dec 24, 2016 #

7 AM

strength/stretching warm up/down 50:00 [1]

running/walking 41:20 [3] 4.1 mi (10:05 / mi)
shoes: Hoka One One

To Burcham Park & back - out via S Shaw Trail, back via 5th.
Temp: 25F, sunny. Felt good to move a a good clip at times.

Friday Dec 23, 2016 #

Note
(rest day)

Thursday Dec 22, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

calis at Comm Bldg

running/walking 28:35 [2] 2.5 mi (11:26 / mi)
shoes: Mizuno Wave Rider 15

Zigzagged through downtown from 11th & Tenn to 11th & Rhode Island, up a block to 10th, then west to Tenn. until I got to 6th, then straight back along Mass. to start.

Wednesday Dec 21, 2016 #

10 AM

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

orienteering (walking/running) 51:00 [2] 3.0 mi (17:00 / mi)
shoes: Salomon XT Wings 3

Woodridge Area. Parked car on paved road and ran half mile to park entrance. Could have driven up the hill, but wanted the extra distance for an easy run today. Checked out the remaining control points and removed two orange tags at locations I won't be using Jan 1. Had a nice chat with a guy working on his bulldozer and he explained the clear-cutting he was doing to rid the dense cedar groves. Probably no more work to force me to redraw the map.

Sunny, Temp: 30F. Still snow cover on the trails, but all pavements are now dry.

Tuesday Dec 20, 2016 #

6 AM

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

running/walking (Dog Days) 6:00 [3] 1.0 km (6:00 / km)
shoes: Hoka One One

10 laps around Comm. Bldg basketball court.

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

own stretchingwarmups before and after Dog Days workout.

Monday Dec 19, 2016 #

12 PM

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

before and after

running/walking 34:52 [2] 3.13 mi (11:08 / mi)
shoes: Hoka One One

West Campus run including down and up Ulrik's Hill; from Lied Center, hill and Facilities Ops area and back. Then over to 15th & Engel and back to start.

Thursday Dec 15, 2016 #

6 PM

running/walking 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Hoka One One

Jingle Jog downtown with the Dog Days group

Wednesday Dec 14, 2016 #

6 AM

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

at SPL

running/walking (walking/running) 18:00 [1] 2.1 km (8:34 / km)
shoes: Saucony Ride

Dog Days running on indoor soccer field at SPL. ~7 laps
10 AM

orienteering (fieldchecking) 2:17:00 [2] 4.3 mi (31:52 / mi)
slept:7.0 shoes: Salomon XT Wings 3

walk/jogged Woodridge area checking on course planning and updating map. Overcast skies, kept warm enough. Nice day6 to be out.

Tuesday Dec 13, 2016 #

6 AM

strength/stretching (Dog Days) 5 [1]
slept:6.5 shoes: Patagonia EVERLong

30 min Dog Days exercises, then 8 laps around Community Bldg gym. I wore the Patagonias figuring it's eaiser to slip on/off my warmup pants, but feet slide too much in the shoes during lateral movements.
Still need to take it easy after the ahrd run Sunday. Won't go out to Woodridge until tomorrow.

Monday Dec 12, 2016 #

Note
(rest day)

raked leaves in the morning for my workout. Last day of yard pickups by teh City for the year.

Sunday Dec 11, 2016 #

12 PM

running/walking warm up/down 25:00 [1] 0.6 mi (41:39 / mi)
shoes: Icebug Ardor OLX

Heartland Presbyterian Church Camp.
Warmup & 5 minutes stretching
1 PM

orienteering race 1:28:43 [4] *** 5.1 mi (17:24 / mi)
24c shoes: Icebug Ardor OLX

Heartland Presbyterian Center, Score O'.

Garmin route (did not have a downloaded map).

Please with my run, some errors. Wasn't expecting a sharp run, but completed course in good enough shape. 4th overall.
3 PM

orienteering warm up/down (walking/running) 38:00 [2] 1.36 mi (27:56 / mi)
shoes: Icebug Ardor OLX

Marker pickup and warm down

Saturday Dec 10, 2016 #

7 AM

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

9th & Vermont - stretching before run with Dog Days Group

running/walking (Dog Days) 36:00 [2] 3.5 mi (10:17 / mi)
shoes: Hoka One One

0.5 miles around block before the stretching.
Then 3 miles going to Sandra Shaw & Burcham parks.
Temp: 25F

Thursday Dec 8, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1] 0.5 mi (59:59 / mi)
shoes: Saucony Ride

calisthenics with Red Dog at Comm Bldg, then 8 laps in the gym

Wednesday Dec 7, 2016 #

Note
(rest day)

Thought rest was better than 3 days in a row of Dog Days workouts.

Tuesday Dec 6, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

at Community Bldg

running/walking 32:20 [2] 3.0 mi (10:47 / mi)
shoes: Saucony Ride

Ran outside instead of the laps in teh Community Bldg. Zigzagged through downtown Lawrence to get 3 miles.

Sunday Dec 4, 2016 #

7 AM

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

at home: foam rollering, buzz saw planks, tempo calves, bridges w/ band, twisting sump squats, leg swings.

Saturday Dec 3, 2016 #

8 AM

orienteering (walking/running) 3:30:00 [1] 6.2 mi (33:52 / mi)
shoes: Salomon XT Wings 3

fieldchecking courses for Jan 1 meet at Woodridge. Need to update map as Corps has done some landscaping. Walked alot and did some running. Temp about 45F, cloudy, nice day. Quite a few people out today.

Friday Dec 2, 2016 #

Note
(rest day)

workout was raking leaves at 4 pm.

Thursday Dec 1, 2016 #

Note
(rest day)

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