Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Mar 31, 2019:

activity

time

miles

running/walking

9:11:28

51.73

(10:40)

83.25

(6:37)

orienteering

6:03:01

15.49

(23:26)

24.93

(14:34)

200

strength/stretching

5:29:00

biking

2:03:15

26.65

(13.0/h)

42.89

(20.9/h)

Total

22:46:44

93.87

151.07

200

averages - sleep:7.3

2:29

0:00

» now

Saturday Mar 30, 2019 #

9 AM

orienteering (walking/running) 1:14:00 [2] 3.25 mi (22:46 / mi)
shoes: Icebug Pytho4 M BUGrip

hung markers for Slough Creek O'. Mostly walking, but did enough walking. Drove to spots closest to markers, got out and walked/ran, repeat.
Light rain and snow flurries; dressed correctly and didn';t get too hot or cold.
Meet went OK - cloudy then gave way o sunshine as we finished picking up controls.

Thursday Mar 28, 2019 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.5

calis/stretching with Red Dog, then outside for the run, then after run static stretches and lat machine (3 x 10 @ 90#).

running/walking 22:00 [2] 2.0 mi (11:00 / mi)
shoes: Hoka One One

downtown zigzag course to get 2 miles.

Wednesday Mar 27, 2019 #

9 AM

orienteering (walking) 1:08:00 [2] 2.74 mi (24:49 / mi)
slept:7.0 shoes: Brooks Cascadia

Slough Creek walk to 3 control points and repainted a few trail blazes.
95% walking, some easy jogging. First day since HM that muscles have loosened up and not as stiff. Temp: ~50F.

Tuesday Mar 26, 2019 #

6 AM

strength/stretching (Dog Days) 45:00 [1]
slept:7.5

Fortunately Red Dog led a workout with a lot more stretching than hard calisthenics today and then I let up to avoid overdoing it. 6 laps walk/jog around gym. 3x lat machine (pullups: 10x75, 10x95, 10x95 - easy)

Monday Mar 25, 2019 #

Note
(rest day)

Achy muscles especially in the biceps and abductor muscles from yesterday's race.

Sunday Mar 24, 2019 #

7 AM

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

pre-race stretching in the hotel; and static stretches after run, breakfast and shower

running/walking warm up/down 11:20 [2] 1.0 mi (11:20 / mi)
shoes: Hoka Clifton 4

warm up run

running/walking race 2:01:41 [4] 13.1 mi (9:17 / mi)
slept:8.0 shoes: Hoka Clifton 4

Chisholm Trail Half Marathon in Wichita. Started in front of the 2:00 pacer. Should have started with the pacer. Probably went out faster than I should have. About mile 9, the pace group caught me meaning I wasn't going to finish in under 2 hours. I was slowing down, and the 2:00 group just kept steady at their pace. Also around mile 9, right abductor muscle was feeling stressed, but I managed to to slow down just tad so I was able to finish without cramping. 2nd M70 was a bonus as I just wanted to finish without under stress or cramps.
Breakfast at 5 am; race started at 7:30. Morning sun was in my eyes the first 6 miles. College Hill area was hilly; just gentle climbs, not brutal.
Great course. We ran down the center of Douglas Ave with cars on lanes outside of the runners; never seen that setup before.
Had fun chatting with other runners I didn't know. Some came fro N Carolina, Idaho, El Paso and around the state. Race was advertised as fast and a good one to try to qualify for the Boston Marathon.

Saturday Mar 23, 2019 #

running/walking warm up/down (walking) 10:00 [1] 0.5 mi (20:00 / mi)

easy walk from Broadview Hotel to Sycamore & Douglas checking out the race course the next day.

Thursday Mar 21, 2019 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:8.0

calis led by Kenny Baldwin. Skipped the running part.

10 AM

orienteering (walking) 1:57:33 [2] 4.7 mi (25:01 / mi) +200m 22:05 / mi
shoes: Brooks Cascadia

Field checked my control sites for the Slough Creek meet on the 30th.
Mostly walked but did some running - trying not to over do it today. Practiced how I'll hang out the markers on race day moving the car 4 times and going out a few controls at a time. Water level was high but hasn't yet threaten the course planning.

2 PM

strength/stretching 7:00 [1]

after O' and lunch, stretching and foam roller.

Tuesday Mar 19, 2019 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:8.0

at Comm. Bldg. led by Ken Baldwin. Then lat machine after run.

running/walking 21:13 [2] 2.0 mi (10:36 / mi)
shoes: Hoka One One

downtown run

Monday Mar 18, 2019 #

1 PM

biking (road bike) 1:09:00 [2] 14.5 mi (12.6 mph)
shoes: Specialize Sport MTB

To Clinton Pkwy T and back. sunny, 50F. Still sore muscles from Sat's long run. Used roller bar after ride.

Sunday Mar 17, 2019 #

Note
(rest day)

St Pat's Day Irish Mile downtown. Walked around taking photos. Dee one the age-graded women's category in 7:22.

Saturday Mar 16, 2019 #

6 AM

strength/stretching warm up/down 8:00 [1]
slept:7.0

dynamic stretching at home before getting to downtown. Static stretches immediately after 2nd run.

Didn't sleep too well (woke up about every hour. Didn't stay up til the end of the KU-W Vir. game. Did take 30 min nap before the game as I wanted to ready for the long run today.

running/walking long (Galloway run) 2:07:00 [3] 10.78 mi (11:47 / mi)
shoes: Hoka Clifton 4

6:15 - out on my own from 9th/Vermont to K-10 & Louisiana. I ran mostly on Vermont, crossed 23rd, then by Billy Mills MS and to the K10 overpass. Then back to start where the Dog Days group was just finishing up their warmup drills. I planned it so I didn't have to hang around to start running again.
Carried water bottle and took one Shot-Blok at about 45 min out.
Did Galloway 60/30 intervals. Temp at start 27F, pre-dawn
Took off my headlamp and water bottle belt and went with the Dog Days group to Mississippi and Campanile Hill. There I split from the group and headed to Daisy Hill; turned around at the bridge over Iowa. Continued the 60/30 intervals. Sun came out; nice.
After being sick this week, doing about 10 miles was enough.

Friday Mar 15, 2019 #

1 PM

running/walking (Galloway run) 37:27 [2] 3.14 mi (11:56 / mi)
(sick) shoes: Patagonia EVERLong

to 6th & Schwarz and back. Galloway intervals (30/30). Still under the weather taking cold medicine, congested. But had to get in a test run. Managed OK and felt better than the last 3 days sitting around. Will try the last long run tomorrow (before the Mar 24 HM). Sunny, temp: 46F.

About to get over the cold... another day?

Thursday Mar 14, 2019 #

Note
(sick) (rest day)

cold, congested and coughing, tired

Wednesday Mar 13, 2019 #

Note
(sick) (rest day)

cold, coughing, tiredness, tried to nap a few times in the afternoon.

Tuesday Mar 12, 2019 #

6 AM

strength/stretching (Dog Days) 40:00 [1]
slept:6.5

Have a cold and felt weak doing the Dog Days exercises. Managed to get through by easing up.

Static stretches after run.

running/walking (walking/running) 22:00 [2] 2.0 mi (11:00 / mi)
shoes: Hoka One One

Downtown run to 6th/Mass and taking side streets to make 2 miles. Mostly running with a few 30 sec walks. Tired and dragging today.
Temp: 50F.

Sunday Mar 10, 2019 #

3 PM

biking (road bike) 54:15 [2] 12.15 mi (13.4 mph)
shoes: Specialize Sport MTB

Lakeview+ - first road bike ride of the year. Need to get used to sitting on the saddle again. Mild wind from NW, sunny, ~44F.

Garmin Edge wasn't fully charged up, but still got the 81 rpm stat.

Garmin 235 - got heart rate avg: 99 bpm.

Saturday Mar 9, 2019 #

11 AM

strength/stretching 8:00 [1]
slept:7.0

before warmup run and static stretching after drive back home. Carpooled with Mike and Mary.

running/walking warm up/down 7:30 [1] 0.62 mi (12:06 / mi)

orienteering race 1:43:28 [3] 4.8 mi (21:33 / mi)
shoes: Icebug Pytho4 M BUGrip

Weston Bend (PTOC) - started on long course (6.0km) but point 9 was mislocated, mucked around, never found it. Saw that I was out for 1 1/2 hours and no water and didn't want to go any further risking cramping up, so went to 10 on the way back to the start. Sloppy footing - slush, old snow and ice over mud or leaves. Trails were mucky. Dark green was prickly and I avoided it; plus my glasses were fogging up and had a hard time reading the map. Not a good run, but still worked on map reading not worrying about my time. My distance:

Thursday Mar 7, 2019 #

6 AM

strength/stretching (Dog Days) 42:00 [1]
slept:7.0

Dog Days workout at Comm. Bldg - a tiring workout, lots of 30 sec & 60 sec tests. 3 x 10 reps lats - 95#.

Wednesday Mar 6, 2019 #

6 AM

strength/stretching (Dog Days) 40:00 [1]
slept:7.0

at SPL - Dog Days workout, then run, then lat machine 2x10 at 100#, static stretching.

running/walking 32:58 [2] 3.12 mi (10:34 / mi)
shoes: Hoka Clifton 4

SPL - level 1 laps. Used Indoor Run feature on Garmin 235 - neat.

Tuesday Mar 5, 2019 #

6 AM

strength/stretching 21:00 [1]
slept:7.5

Had an upset stomach while driving to Dog Days, turned around and did Dog Days type exercises at home.

11 AM

running/walking 33:43 [2] 3.17 mi (10:38 / mi)
shoes: Hoka One One

Neighborhood run - north of Peterson Rd. Sunny, Temp: 22F, wind from W. Wore 4 layers,4th made a good windbreaker.

Sunday Mar 3, 2019 #

strength/stretching 20:00 [1]

shovel snow off driveway. Temp: 8F.

Saturday Mar 2, 2019 #

7 AM

strength/stretching 8:00 [1]

pre-run stretching; and post run foam roller and stretching

running/walking (Galloway run) 50:07 [2] 4.3 mi (11:39 / mi)
slept:7.5 shoes: Hoka Clifton 4

7:15 am - need to get in a long run today with the bad forecast for Sunday. From Johnny's to 15th & Burroughs Trail and back. Galloway 60/30 intervals. Temp: 22F, sunny, mild wind from N.
Wore 4 layers, bike gloves with liner - very comfortable
Then stayed inside Johnny's until group Dog Days photo and race start.

9 AM

running/walking race 54:29 [3] 6.0 mi (9:05 / mi)

Shamrock Shuffle 10K (short, closer to 6 miles). Ran the whole time; kept pace behind another woman with similar pace. Pushed it a little more than a comfortable training run, but did not overdo it. Only M70 today so I was first and last. Nice new course - half in north Lawrence and half south of the river.

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