Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jul 31, 2018:

activity

time

miles

biking

8:57:37

121.5

(13.6/h)

195.54

(21.8/h)

running/walking

8:56:57

49.66

(10:49)

79.93

(6:43)

strength/stretching

5:06:00

orienteering

4:17:58

15.06

(17:07)

24.24

(10:38)

44c

Total

27:18:32

186.23

299.7

44c

averages - sleep:7.2

2:25

0:00

» now

Tuesday Jul 31, 2018 #

biking (road bike) 2:05:00 [3] 28.6 mi (13.7 mph)

1st bike bike with the Retro group this year. Stayed back in the first part and at a cadence and speed I felt I could do all the way to the end. After first break, got into pace lines; so much easier mentally and physically to cruise and coast occasionally.
Garmin Edge was not fully charged but got in 9 miles at 84 rpm. 1:43 moving time. Had the Forerunner as a backup to measure the full route.

Brunch at Jason's Deli, had a Reuben (no tomatoes, not spicy, but lots of meat. Not too tasty).

Monday Jul 30, 2018 #

6 AM

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

DD #23 - calisthenics, stretching before and after run.

running/walking 13:30 [2] 1.25 mi (10:48 / mi)
slept:6.5 shoes: Hoka One One

shorter route around Haskell (about half of the Perimeter roads and thru streets in the middle).

Sunday Jul 29, 2018 #

Note
(rest day)

Saturday Jul 28, 2018 #

6 AM

strength/stretching 15:00 [1]

Dynamic stretching at home, then 10 more minjutes with Dog Days group warmup and static stretches after both runs.

orienteering 30:26 [3] ** 2.35 mi (12:57 / mi)
26c slept:7.0 shoes: Hoka Clifton 4

W Campus O training use the May 11, 2016 World O'Day 100 controls couse map. Started at Lied Center at #60. Went to every third control to #21. Then from #20 every third back to the Lied Center at #56. Stopped before doing DD warmup and DD run. Mostly ran, just below 'at temp' with easy walks near control points.
map

7 AM

running/walking (Galloway run) 38:27 [2] 3.7 mi (10:23 / mi)
shoes: Hoka Clifton 4

DD#22 - Dog Days Run to 5 KU Fountains (from Lied > Dole > Chancellor's > Crawford at 13th & Louisiana > Docking by Union > Chi O) and back to Lied. Mostly Galloway 30/30 intervals pushing the speed a little on the run (at tempo).
Coffee at Shaun & Sons Artisan Pub & Coffeehouse - a new favorite place for The Dog Days group. About 30 of use went.

Thursday Jul 26, 2018 #

6 PM

running/walking warm up/down (walking/running) 39:00 [1] 1.75 mi (22:17 / mi)
shoes: Hoka Clifton 4

warmup walk/run from Levee Cafe to start of no.Law 5K start (8th/Ash). Included warmup stretching exercises.

running/walking race 25:50 [3] 5.0 km (5:10 / km)
slept:8.0 shoes: Hoka Clifton 4

no Law 5K #3 - pushed the pace and 25:50 is the best I could do. It's the new norm. Temp: about 80F, so really nice for a summer evening.

Wednesday Jul 25, 2018 #

6 AM

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

DD #21 - calisthenics workout, cross filed drills, and post run stretching

running/walking intervals (Galloway run) 20:00 [2] 2.4 mi (8:20 / mi)

Haskell perimeter roads plus 2 uphill loops by XC finish and lone tree.
Galloway intervals (~ 60/30), except longer stretches of running at start and finish back on the track. At tempo on most of the run legs.

Tuesday Jul 24, 2018 #

5 AM

biking (road bike) 30:38 [2] 6.1 mi (11.9 mph)
shoes: Specialize Sport MTB

left house about 5:20 am - Rode from home to Haskell before Dog Days workout.
74 rpm

6 AM

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

DD #20 - calisthenics with higher reps today; and did cross field exercises (lunges, hi knees, side shuffles, etc.)

7 AM

biking (road bike) 1:20:00 [3] 17.9 mi (13.4 mph)
shoes: Specialize Sport MTB

From Haskell went clockwise on the Lawrence Loop (via The Links) to home.
79 rpm.

Monday Jul 23, 2018 #

6 AM

strength/stretching 30:00 [1]

DD #19 - lots of pushups today.

running/walking (walking) 10:00 [1] 0.75 mi (13:20 / mi)
(rest day)

3 laps walk - this is a rest day from two runs over the weekend.

Sunday Jul 22, 2018 #

8 AM

running/walking warm up/down 8:00 [1] 0.5 mi (16:00 / mi)

dynamic stretching and easy jog before run.

orienteering 25:01 [3] *** 4.0 km (6:15 / km)
18c shoes: Hoka Clifton 4

Sunflower State Games Orienteering at Washburn University. Good hard effort; no major mistakes. Pushed pace to last two controls.

Saturday Jul 21, 2018 #

7 AM

orienteering 5:29 [2] 0.5 mi (10:58 / mi)
shoes: Hoka Clifton 4

After short amount of leg swings and high knee walks and easy jog, did one of the old Pioneer Cemetery courses Mike or Mary laid out a few years ago. This was a warmup before the Dog Days run.

running/walking (Dog Days) 44:12 [3] 4.5 mi (9:49 / mi)
slept:7.0 shoes: Hoka Clifton 4

DD #18 - Lied Center run to the buffalo and 19th & Heatherwood, and back. Ran the whole way.

Friday Jul 20, 2018 #

7 AM

biking (road bike) 1:39:00 [3] 22.7 mi (13.8 mph)
shoes: Specialize Sport MTB

Lawrence Loop via The Links. Legs were heavy this morning and going was slow at first, then I warmed up and felt better after 10 miles. Picked up the pace around Kasold when I was gaining on a slower rider. Pushed harder on uphills without getting out of the saddle. So, good to have the fitness to push a little harder on rides this summer. Definitely will NOT race the Iliff Commons SSG XC Saturday. Need a rest.

79 rpm.

Thursday Jul 19, 2018 #

Note
(rest day)

X-ray with barium on my throat/esophagus. High probability that I have a hiatal hernia which has been the cause of my gagging when I thought food was going to my windpipe. Need official diagnosis from Dr. Segebrecht.

Wednesday Jul 18, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

DD #17 - DD workout, then run, then static stretches after run.

running/walking 19:11 [2] 2.2 mi (8:43 / mi)
shoes: Hoka One One

Haskell perimeter plus 23rd & Mass. and back.

Tuesday Jul 17, 2018 #

6 PM

orienteering 26:02 [3] 2.7 mi (9:39 / mi)
shoes: Hoka Clifton 4

Evening O' course at Water Tower Park (designed by Mike Eglinski). After an all day drive back from Minnesota, was really sluggish. After warmup, was able to move OK. Temperature wasn't bad at all.

my route

Saturday Jul 14, 2018 #

running/walking 48:00 [2] 5.5 mi (8:44 / mi)
shoes: Hoka One One

Alexandria, MN - From Ollie the Viking statue east along Agnes Lake, then back and on Viking Trail further west and back. With Dee; she was kind enough to run my pace; then picked it up the last 800m.

Wednesday Jul 11, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:6.5

DD #16

running/walking (walking/running) 16:00 [2] 1.5 mi (10:40 / mi)
shoes: Hoka One One

Haskell stadium to south of Pow-wow circle and back. Ran first 1/2 mile, then Galloway run/walk. Wanted to take it easy today.

Tuesday Jul 10, 2018 #

6 AM

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

DD #15 - sore from the 55 pushjups yesterday, but managed to do all the calisthenics.

running/walking hills 21:00 [3] 1.5 mi (14:00 / mi)
slept:7.0

6 laps with 1 set of stadium steps (zigzag up/down 4X) each side. 8 total stair climbs. Ran/jog, no walking on the track. Helped to keep an eye on the benches rather than the steps to prevent missteps. I used to enjoy the hard workouts on the steps, but my balance is of an older person now.

Monday Jul 9, 2018 #

6 AM

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

DD #14 - of course, I'm tired from yesterday's long run, so wasn't going to do any hard running, but did put in an honest efrfort on the calisthenics. Today included the 10 yd shuttle with pushups at each end (1 on the first, 10 on the last - 55 total) - always the hardest drill for me. Had to stop twice during the last set to get 10.

running/walking 13:39 [2] 1.5 mi (9:06 / mi)
shoes: Hoka One One

6 laps on track. Ran 100% - from slower to at tempo on last lap, but easy pace most of the time.

Sunday Jul 8, 2018 #

6 AM

running/walking long (Galloway run) 2:06:00 [2] 10.7 mi (11:47 / mi)
shoes: Hoka Clifton 4

Martín Park road to Rock Chalk Park bikepath, then checked out new paved path at new apt. complex. Fall Creek and home. Galloway 60/30 intervals until last 2 miles, 30/30 with some aching in right thigh.

strength/stretching 10:00 [1]

Stretching before and after run. And iced right heel and right thigh.

Saturday Jul 7, 2018 #

orienteering (walking) 1:10:00 [1] 6.0 km (11:40 / km)

set up control markers for Overlook Park O today; and retrieval

Friday Jul 6, 2018 #

7 AM

biking (road bike) 1:42:19 [2] 22.8 mi (13.4 mph)
slept:7.0 shoes: Specialize Sport MTB

Mini Lawrence Loop (skipped Martin Park Rd and took Eldridge and 6th to K10 bikepath). Short ride through Overlook Park (surprised gate was closed where the Overlook Park isn't supposed to open until 8 am; been opened other early mornings). Sluggish at start; tired legs. Just kept the spin high and never pushed it (a "2" effort sometimes getting to "3" threshold).
Temp: ~80F. Breeze fromN.

78 rpm.

Thursday Jul 5, 2018 #

7 AM

orienteering (walking) 1:41:00 [1] 3.3 mi (30:36 / mi)
slept:7.0 shoes: Salomon XT Wings 3

tagged marker control locations for faster setup on Sat. Walked. Muggier than yesterday.

Wednesday Jul 4, 2018 #

7 AM

running/walking warm up/down 24:00 [1] 1.7 mi (14:07 / mi)
slept:8.0 shoes: Hoka Clifton 4

dynamic stretching for 4 min, then warmup jog.
After run, hamstring stretching, then quad stretches after I got home.

running/walking race 25:38 [3] 5.0 km (5:08 / km)
shoes: Hoka Clifton 4

Lenexa Freedom Run - test run to see if I can run 100% (not walk/run). Started at the 9 min/mile pace line, but quickly went to the outside as it was too slow. Managed an even (enough) pace but at 1.5 miles had to convince myself the pain in the effort is what I have to get used to again.
5th M60-69 which is nice as I just wanted to finish with a good effort.

Tuesday Jul 3, 2018 #

6 AM

strength/stretching (Dog Days) 16:00 [1]

DD #13 and photo day, so a shorter calisthenics workout.

running/walking 29:30 [2] 2.5 mi (11:48 / mi)
shoes: Hoka One One

Ran 2 miles (19:30) around campus roads, then walked half a mile around campus building sidewalks to cool down (10 min).

Monday Jul 2, 2018 #

6 AM

strength/stretching (dog) 25:00 [1]

DD#12

running/walking 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Hoka One One

6 laps around track plus 3 stadium steps (south side).

Sunday Jul 1, 2018 #

9 AM

biking (road bike) 1:40:40 [2] 23.4 mi (13.9 mph)
slept:8.5 shoes: Specialize Sport MTB

Lawrence Loop - clockwise, but at Baker Wetlands Center, took 35th St and then sotuh on US59 to 458 and Eagle Bend and back via Eisenhower and Queens. Felt a little chilly at the start (it had rained a little earlier in the morning) but it got hot in the sun later.

79 rpm.

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