Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Mar 31, 2020:

activity

time

miles

orienteering

9:53:20

27.51

(21:34)

44.27

(13:24)

289

44c

running/walking

9:51:33

45.57

(12:59)

73.34

(8:04)

138

strength/stretching

5:54:00

biking

4:50:37

61.75

(12.7/h)

99.38

(20.5/h)

Total

30:29:30

134.83

216.99

427

44c

averages - sleep:7.6

4:06

0:00

» now

Tuesday Mar 31, 2020 #

9 AM

strength/stretching warm up/down 5:00 [1]
slept:7.0

stretch at home before driving pickup for repairs at Lawr Auto D.

running/walking (walking/running) 1:20:48 [2] 4.93 mi (16:23 / mi)
(injured) shoes: Hoka Clifton 6

From Lawr Auto D., went to middle E-W path in Baker Wetlands. At 3.3 mi, pulled the right Achilles tendon. Turned around, took the old N-S path to the Lawrence Loop paved path along K10. The steep climb convinced me I shouldn't try to walk all the way home. Called Dee and got picked up at Broken Arrow Park.
Galloway intervals of 60/30 before the injury.
Temp: 60F, sunny, breezy - a nice day.
Need to look up what I did to rehab the last time on hurt this hurt. Always something up and down the right leg from hip to toe.

Guess I'm glad I didn't do this at Shawnee Mission Park last Sat.

Monday Mar 30, 2020 #

8 AM

strength/stretching (Dog Days) 26:00 [1]
slept:9.0

Dog Days workout at home. Late start, as usual didn't sleep well, but dozed off about 5:30 and woke up just before 8 am. With the hard O' run Sat. and biking into the wind yesterday, I'll take a break from outdoors and do my long run tomorrow.

Sunday Mar 29, 2020 #

biking (road bike) 56:28 [3] 12.0 mi (12.8 mph)
ahr:95 max:127 slept:8.0 shoes: Specialize Sport MTB

Lakeview+ , or Dutch hill training. The wind was strong from the west reminding me that the Dutch are strong bike riders because they train in the wind. So, the ride into the headwind was like climbing a hill. Temp:66F, sunny. 76 rpm.
Trying to get back to cycling shape.

Saturday Mar 28, 2020 #

11 AM

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

running/walking warm up/down 11:06 [2] 1.0 mi (11:06 / mi)
slept:8.0 shoes: Brooks Cascadia

12 PM

orienteering 1:10:43 [3] *** 4.31 mi (16:24 / mi)
ahr:114 max:145 11c shoes: Brooks Cascadia

Shawnee Mission Park - PTOC Impromptu O - advance course. No big booms today, but not having energy from the start, I ended up doing a lot of uphill walking today along with walking through the fields with tall brush and grass. Seemed to avoid any really bad scratchy areas. My route
Met Mike Shifman before my start. He had just been out and didn't like how rough his course was and didn't finish his course.
Really nice sunny day. Temp ~70F and very windy (25-30 mpg gusts). Finished all my water in the water bottle. Did not eat my gu out on the course.
There were a lot of people at SMP, probably the most I've ever seen without a special event. Thanks to Dean for setting the course again. Good workout.

Friday Mar 27, 2020 #

Note
(rest day)

Too tired to go out and ride a bike in spite of the nice weather.

Thursday Mar 26, 2020 #

7 AM

strength/stretching (Dog Days) 24:00 [1]

Dog Days workout at home - calis and stretches

1 PM

biking (road bike) 1:41:03 [2] 21.9 mi (13.0 mph)
ahr:101 max:142 slept:7.5 shoes: Specialize Sport MTB

Lawrence "Inner" Loop (didn't go to Martin Park, but got lost again around Stoneridge Dr). Temp: 60s and sunny. Legs were tired at the start, so took it easy.

avg cadence 79 rpm

Wednesday Mar 25, 2020 #

10 AM

biking (road bike) 1:16:00 [2] 15.85 mi (12.5 mph)
ahr:96 max:158 slept:8.0 shoes: Specialize Sport MTB

Rode to Clinton Overlook and back.
avg 76 rpm

Tuesday Mar 24, 2020 #

7 AM

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

Dog Days workout at home; added side leg lifts (straight, knee to chest, crab).
Rainy day, so may not get in a bike ride.

Monday Mar 23, 2020 #

10 AM

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

pre/post stretching

running/walking (Galloway run) 1:42:05 [2] 8.27 mi (12:21 / mi)
ahr:100 max:127 slept:7.75 shoes: Hoka Clifton 6

Home - Youngberg Hall - McLains - Union - Mass St - LMH - home.
Temp: 45F, cloudy, no wind.
Galloway 60/30 intervals

Saturday Mar 21, 2020 #

12 PM

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

running/walking warm up/down 8:00 [2] 0.6 mi (13:20 / mi)

orienteering 1:20:47 [3] *** 4.3 mi (18:47 / mi) +128m 17:12 / mi
ahr:110 max:152 13c slept:8.0 shoes: Brooks Cascadia

Lexington Lake Virtual O (training) - did Dean Hall's advanced course.
Sunny, 40F. Trails were a little muddy, but not sloppy. Big error from 4-5 (took 12 min), not paying attention to where I was going and what I was looking for. No controls, just streamers. Dean hung them high which was great especially for the pit locations.
My route

C • Control 5 2

Friday Mar 20, 2020 #

7 AM

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

Dog Days workout at home plus stretches for hampstring, hips and abductors.

Thursday Mar 19, 2020 #

Note
(rest day)

took Zyrtec for allergies, felt tired and didn't workout today in spite of the 70+ F sunny weather.

Wednesday Mar 18, 2020 #

2 PM

strength/stretching 6:00 [1]
slept:7.0 (rest day)

running/walking (walking) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Hoka Clifton 6

was going to run to downto9wn and back, but felt so tired and dragged out, I just walked around the neighborhood.

Tuesday Mar 17, 2020 #

6 AM

strength/stretching 20:00 [1]
slept:9.0

stay at home Dog Days workout - stretching and calis. And a good night's sleep.

2 PM

biking (road bike) 57:06 [3] 12.0 mi (12.6 mph)
ahr:137 max:210 shoes: Specialize Sport MTB

1st ride of the spring - sore butt, not used to the saddle. And very tired from long run yesterday. This was supposed to be an easy loosening up ride. I think I kept it that way.
avg 80 rpm

Monday Mar 16, 2020 #

10 AM

strength/stretching 10:00 [1]
slept:7.5

pre/post stretching and foam roller aftrewards.

running/walking long (Galloway run) 2:03:00 [2] 9.85 mi (12:29 / mi)
ahr:100 max:150 shoes: Hoka Clifton 6

Martin Park Rd to Rock Chalk Park, back by Free St HS, Fall Creek and home. Galloway 60/30 intervals for most of the way with last mile switching to 30 sec run and 60 sec walk as my right adductor muscle (or somewhere around there) was aching and I wanted to ease up.
Temp: ~40F, overcast.

Sunday Mar 15, 2020 #

Note
(rest day)

Saturday Mar 14, 2020 #

9 AM

orienteering intervals (set out markers) 1:22:40 [3] 4.45 mi (18:35 / mi)
slept:7.5 shoes: Brooks Cascadia

Set out and picked up markers for the Chisholm Creek O'.
Sighting of a buck with a big rack and 10 other deer throughout the park in the morning.
Light mist, cloudy day, but no heavy rain. Nice turnout for first Wichita O' in awhile. Good to see Rex Keith and the quadruplets. Great Plains Nature Center was pleased and would like to co-sponsor an event in the future.

Friday Mar 13, 2020 #

Note
(rest day)

Getting things ready for next day's O' in Wichita.

Thursday Mar 12, 2020 #

6 AM

strength/stretching (Dog Days) 40:00 [1]
slept:6.75

DD workout plus hip stretching and lats (2x10@105,m 10x120).

running/walking 30:21 [2] 2.15 mi (14:07 / mi)
shoes: Hoka Clifton 4

Up/down Mass. Part fartlek and part Galloway intervals - all easy.

Wednesday Mar 11, 2020 #

8 AM

strength/stretching (hip/hamstring stretches &) 6:00 [1]

pre-run stretches

running/walking (Galloway run) 1:30:00 [2] 7.19 mi (12:31 / mi)
ahr:106 max:141 slept:7.0 shoes: Hoka Clifton 6

Home > Burcham trail > KU Union > Jayhawk Blvd > Schwarz > Lawrence Ave > home. Galloway intervals 60/30 and going easy today. Finally got over the blahed out feeling.
Temp: ~45F, sunny.

Tuesday Mar 10, 2020 #

6 AM

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

still sluggish from the hard run on Sunday.
DD exercises and then lats (2x10x105, 10x120)

Monday Mar 9, 2020 #

5 AM

strength/stretching (hip/hamstring stretches &) 10:00 [1]

rowing and downward rowing arm exercises. Have the sniffles - spring allergies again.

Sunday Mar 8, 2020 #

Note
(rest day)

Definitely needed the rest; still blahed out from yesterday's hard run.

Saturday Mar 7, 2020 #

11 AM

running/walking warm up/down 7:13 [1] 0.62 mi (11:38 / mi)
shoes: Icebug Pytho4 M BUGrip

plus 10 minutes stretching

orienteering race 1:31:14 [3] *** 5.17 mi (17:39 / mi) +161m 16:05 / mi
ahr:117 max:164 16c slept:7.0 shoes: Icebug Pytho4 M BUGrip

Fleming Park O- long course (6.7km). 4th overall. My route.
Worried that the outcrops were too high to get from the bottom, so bad route choice to 1. 8-9, followed fence line to 90 degree bend in road and mistakenly thought I was going to 11. At the bend in the rodad, realized I needed to go to 9. Still it was too bad a route choice. Lost a minute going to 11, never found the long dotted ditch.
4th overall.

1 PM

orienteering (marker pickup) 21:12 [1] ** 0.77 mi (27:32 / mi)
4c shoes: Icebug Pytho4 M BUGrip

more walking than running; tired.

Friday Mar 6, 2020 #

Note
(rest day)

Thursday Mar 5, 2020 #

6 AM

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

hip/hamstring exercises, Dog Days 35 sec drills, lats (10x90, 10x105)

running/walking (Galloway run) 15:00 [1] 1.16 mi (12:56 / mi)
shoes: Hoka Clifton 4

11th/Vt to 7th/Mass and back

Wednesday Mar 4, 2020 #

8 AM

orienteering (fieldchecking) 1:05:09 [2] 1.69 mi (38:33 / mi)
slept:7.0 shoes: Brooks Cascadia

Fieldchecking map and course marker locations for Mar 14 event.
Did 4 GSP measurements. This one in SW section.

9 AM

orienteering (fieldchecking) 41:46 [2] 1.36 mi (30:42 / mi)

Chisholm Creek fieldchecking, NW section. Mostly walking.

10 AM

orienteering (fieldchecking) 1:24:16 [2] 3.46 mi (24:21 / mi)

Chisholm Creek fieldchecking #3, Central and eastern sections.

Walking and more running this time to get done before lunch.

1 PM

orienteering (fieldchecking) 55:33 [1] 2.0 mi (27:46 / mi)
shoes: Brooks Cascadia

Lunch - Moroccan at Marrakech Cafe. It was good, had the buffet, no couscous.
Chisholm Creek fieldchecking #4, Eastern section one more time. Then met with Amanda Alessi (GPNC). She and a colleague will come try orienteering on the 14th.
It was a good day updating the map.

Tuesday Mar 3, 2020 #

6 AM

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

Monday Mar 2, 2020 #

7 AM

strength/stretching 18:00 [1]
slept:7.0

pre & post run stretching

running/walking hills (Galloway run) 1:48:00 [2] 8.8 mi (12:16 / mi) +138m 11:42 / mi
ahr:105 max:144 shoes: Hoka Clifton 4

Home to Lawr Auto Diagnostic (to get in a hilly workout and to check on the repair on the Dakatoa radiator). Out via West Campus, back along Iowa, under new 19th St tunnels, Engel Rd and back home.
Galloway intervals 60/30.

Sunday Mar 1, 2020 #

strength/stretching 12:00 [3]
slept:8.0

AM stretches and a few Dog Days calis

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