Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Aug 31, 2020:

	activity	#	time	miles		km		+m
	biking	10	15:59:12	159.52	(10.0/h)	256.72	(16.1/h)	1014
	running/walking	6	6:47:29	35.29	(11:33)	56.79	(7:10)	517
	orienteering	6	6:25:37	29.76	(12:57)	47.89	(8:03)	331	18c
	strength/stretching	15	5:24:00	0.6		0.97
	Total	27	34:36:18	225.17		362.38		1862	18c
averages - sleep:7

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Monday Aug 31, 2020 #

Note
(rest day)

did housecleaning and watched another episode of The Outlander

Sunday Aug 30, 2020 #

7 AM

strength/stretching 10:00 [1]
slept:7.0

pre and post run stretches

running/walking long (Galloway run) 2:07:30 [2] 11.08 mi (11:30 / mi) +160m 11:01 / mi
ahr:105 max:121 shoes: Hoka Clifton 6

Martin Park Rd to S. Trfwy bikepath, LMH West and back along 6th to Theatre Lawr, then home via Trail and Fall Creek.
Galloway intervals: 2min/30sec.
Gu gels every 50 min. (2)

Saturday Aug 29, 2020 #

10 AM

strength/stretching 28:00 [1]
slept:7.0

Rained this morning, so didn't go to Dog Days. Did own calisthenics and stretching.
4x25 pushups (I mention this because it think it helps during a running race to pump the arms when the legs are tiring).

Friday Aug 28, 2020 #

8 AM

biking (road bike) 1:42:00 [2] 22.8 mi (13.4 mph) +285m
ahr:147 max:200 slept:7.5 shoes: Serfas tires

Was planning to ride the Lawrence Loop (avoiding 27th St & K10 and taking Lone Star Road), but after descending the Clinton Lake dam road, my right index finger cramped up and ached so turned to go back by the model airplane field. The cramp lasted until I got to Clinton Parkway (~ 2 miles). Strange; first time that happened. I was in my drop position and used the index fingers to stay in contact with the brake lever. Obviously the right index finger was overstretched. Had to use the middle finger to shift gears until the ache went away.
Cadence recorder again didn't work.

Thursday Aug 27, 2020 #

8 AM

orienteering (fieldchecking) 1:48:00 [1] 3.6 mi (30:00 / mi)
slept:8.0 shoes: Hoka Clifton 6

Map hike at Overlook Park

Wednesday Aug 26, 2020 #

7 AM

strength/stretching 33:00 [1]
slept:7.25

calisthenics & stretching (mostly Dog Days drills), plus 4x25 pushups

Tuesday Aug 25, 2020 #

9 AM

biking (road bike) 2:05:27 [3] 31.9 mi (15.3 mph) +309m
ahr:137 max:200 slept:7.0 shoes: Serfas tires

Doggy Ride (see map). Fun course. We had 19 people and broke into 3 groups. I started off in the back of the first group, with the intent of getting caught by all the faster riders. I stayed with the 2nd group towards the back most of the time until at the end, then I slowed down. Definitely an effort today, but that's good training.
I am bushed, 2 days of workouts with effort. Rest day coming.
avg cadence: 85 rpm
avg moving speed: 16 mph

Monday Aug 24, 2020 #

8 AM

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

running/walking warm up/down 21:41 [1] 1.71 mi (12:41 / mi)

running/walking race 26:48 [4] 3.11 mi (8:37 / mi)
ahr:133 max:151 slept:7.0 shoes: Hoka Clifton 6

NoLaw 5K - #4. After a good almost 2 mile warmup, ran my best 5K for the season. Couldn't break 28 min the first 3 times. Intent was to keep the pace I got into after 100m and not let up after 1.5 and 2 miles. I think changing Galloway intervals from 60/30 to 120/30 on workouts helped as I got used to running longer without walk breaks. Temp was great 68F and humidity was decent. A nice birthday present.

running/walking warm up/down (Galloway run) 19:19 [1] 1.3 mi (14:52 / mi)
shoes: Hoka Clifton 6

Galloway intervals of 30/30 with the run very slow and easy.

Sunday Aug 23, 2020 #

Note
(rest day)

1 hour mowing lawn in the morning.

Saturday Aug 22, 2020 #

7 AM

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

running/walking hills 37:40 [2] 3.22 mi (11:42 / mi) +92m 10:45 / mi
ahr:125 max:182 shoes: Hoka Clifton 6

.6 mi. walk.jog warm up before doing DD stretching exercises.
Dog Days Sat. Run - to campanile hill: 2X up and down to library steps, then over th the steps on the south side of the Here Apts., then back to 9th & Vermont.

Friday Aug 21, 2020 #

9 AM

biking (mountain bike on road) 1:42:51 [3] 19.66 mi (11.5 mph) +75m
ahr:157 max:196 slept:7.5

Rode the mtn bike on the levee east to end, then went by Nunemaker Farm, then to US24 to airport and back to north Lawrence on 7th. Mtn bike ride was nice since it was all flat and the temp was below 70F at the start. A couple of pix along the way. I kept the cadence high when not coasting. Surprised to find Garmin had me in zone 5 in heart rate for 88% of the time. I noticed I was pushing bigger gears compared to riding on my road bike.

Thursday Aug 20, 2020 #

7 AM

strength/stretching 20:00 [1]

light stretching routine at home before breakfast and Duolingo Spanish exercises.
4x25 pushups.
Then after breakfast, stretching before driving over to run on levee.

9 AM

orienteering (Galloway run) 1:29:04 [2] * 7.46 mi (11:56 / mi) +26m 11:49 / mi
ahr:107 max:147 shoes: Hoka Clifton 6

Ran the proposed levee 12K for Nov 8th. Wanted to see the approx. turnaround point and good to know there is "road" junction close by to use as a reference point.
Easy Galloway 2min/30sec intervals until all running the last 1 mile. Brought an Open Street Map of the levee and tried to recognize any reference points. Did a lot of pace counting to get a rough idea where the next useable landmark. Temp. was comfortable.

Wednesday Aug 19, 2020 #

Note
(rest day)

Read a Trail Runner article about sometimes taking 3 days off to ward off injuries, so took today off because I felt I needed a break.

Tuesday Aug 18, 2020 #

8 AM

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

orienteering (fieldchecking) 1:09:59 [2] 4.0 mi (17:30 / mi) +51m 16:50 / mi
ahr:100 max:151 slept:6.0 shoes: Brooks Cascadia

Walkabout at Overlook Park with map. Didn't get much sleep last night.

Monday Aug 17, 2020 #

6 AM

strength/stretching 31:00 [3]
slept:7.0

calisthenics and stretching at home.
4x25 pushes, left out lunges. Plan on mtn bike O this evening.

6 PM

orienteering (mountain bike on road) 23:58 [3] 4.0 mi (6:00 / mi) +51m 5:46 / mi
ahr:126 max:165 shoes: Serfas tires

Mtn bike O on Mary's West Campus course. Used the road bike with the mapholder for the first time - sure is better than the mtn bike on the uphills.

71 rpm

biking warm up/down (mountain bike on road) 22:00 [1] 3.0 mi (8.2 mph)
shoes: Serfas tires

Mary was watching us ride her courses. When I finished she went home and I waited for Spike and Fritz to finish and took the time to do an easy warm down. Looked at the more direct route to #1 Mary suggested.

Sunday Aug 16, 2020 #

10 AM

biking (road bike) 1:24:00 [2] 18.28 mi (13.1 mph) +157m
ahr:128 max:191 slept:7.0 shoes: Serfas tires

Out to Lakeview+, then up farmer's turnpike to Morning Star Church, Rock Chalk Trail to LMH West, rode around the new parking lot, then back home via Trail. This was supposed to be recovery/easy ride. Legs were sluggish at first, then by Lakeview spinning was effortless and the weather was great today, so instead of 12 mi. (Lakeview+ only), added loop to LMH West.
Garmin said I was 43% in zone 5. What does that mean? I was trying to take it easy, but had only one long uphill.

Saturday Aug 15, 2020 #

7 AM

running/walking warm up/down (walking/running) 10:00 [2] 0.55 mi (18:11 / mi)
shoes: New Balance 880

strength/stretching warm up/down (Dog Days) 15:00 [1]

both stretching before the warmup, then again with Red Dog's group before the Buffalo Run.

running/walking (Galloway run) 48:21 [2] 4.58 mi (10:33 / mi) +72m 10:04 / mi
ahr:116 max:133 shoes: New Balance 880

Dog Days Buffalo Run - (Lied Center to Clinton Parkway, bike path to Heatherwood and back). I cut through the West Campus commuter parking lots to check out the COV19 checkup for students, then went through the Iowa St. tunnel for fun and then back to the Lied Center.
Galloway intervals: 2 min run/ 30 sec walk

Friday Aug 14, 2020 #

Note
(rest day)

Thursday Aug 13, 2020 #

8 AM

strength/stretching 14:00 [1]
slept:7.75

pre & post run stretching, 2x25 pushups

running/walking (Galloway run) 1:25:00 [2] 7.15 mi (11:53 / mi) +126m 11:16 / mi
ahr:109 max:135 shoes: New Balance 880

Ran to West Campus up to Lied Center, then down Green Hall, then up to Flint Hall, and stopped in the Kansas Union to get water, but water fountains were turned off, so went to the restroom to take my Gu gel and water and washed hands, then home via 818 Ark (old home).
Did Galloway intervals of 100 dbl paces run & 15 dbl paces walk (about 2:20 run/30 sec walk)

Tuesday Aug 11, 2020 #

biking 2:05:00 [1] 9.0 mi (4.3 mph)
ahr:98 max:168

vetting the 8K course again to understand error in the the mile split locations. Rode course twice. Lots of stop and go. Easy ride, but was tired at at the end. Rode Giant road bike with a map holder. Nice to write on, but blocked the view of the Jones counter on the front wheel.

Monday Aug 10, 2020 #

7 AM

strength/stretching 42:00 [1]
slept:7.25

Dog Days workout at home, 4 x 25 pushups. Also used Dee's dumbbell weights for overhead press to work on posture exercises.
Legs were heavy from yesterday's 10K TT.

Sunday Aug 9, 2020 #

7 AM

strength/stretching warm up/down 17:00 [1] 0.6 mi (28:19 / mi)

stretched then jogged the 1K around the block as a warmup, then heard the thunder and decided to delay my run today. Then stretched again just beopfre the noon time run.

orienteering (street O) 1:03:39 [3] ** 6.1 mi (10:26 / mi) +34m 10:15 / mi
ahr:116 max:146 shoes: Hoka Clifton 6

Cristina and Mary had done this run before - draw a 1K radius around home and get in a run in an hour. I pushed the pace but couldn't get under 1 hour (1:03:39). I do so much training doing the Galloway walk/run method that it's taken some time to get used to 100% running - and pushing the pace like I did years ago. The NoLaw 5Ks have helped to get use to running with pain.
Map

C • Map 1

Saturday Aug 8, 2020 #

8 AM

biking (mountain bike on road) 1:45:53 [2] 8.0 mi (4.5 mph)
slept:6.75

on the levee to adjust the mile markers for the Levee 8K; lots of stops to measure distance from known Corps of Engineer markers to points were our 8K mile markers will be. On the mtn bike.

Friday Aug 7, 2020 #

6 AM

strength/stretching (Dog Days) 37:00 [1]
slept:7.0

own DD workout at home, 4 x 25 pushups,
bridges: 20x each leg, other leg extended,
my elastic for rowing broke, so use the much stronger band I normally use for heel stretches.
Fasting before blood work at doctor's office this morning.

Thursday Aug 6, 2020 #

7 AM

biking (road bike) 2:10:34 [2] 14.28 mi (6.6 mph)
slept:7.0 shoes: Serfas tires

USATF course certification for the 8K time trial race Oct 4. Went to the calibration course along Clinton Parkway, then to the east boat ramp and measured the 8K out and back course. Harder to measure when there are so many people on the trail, but good to see people out using the levee.
Got sprinkled on at the end, but my paperwork stayed dry.

C • Truck 2

Wednesday Aug 5, 2020 #

Note
(rest day)

Doctor's appt to check on lightheadedness when standing up, blurry vision while bike riding, slightly swollen face, tightness in face more often and just standing around. Will see cardiologist in a month to see I can get off Carvedilol (blood thinner).
Did go out to the levee to pound in a large nail to mark the start of a proposed 8K course.

Tuesday Aug 4, 2020 #

9 AM

biking (road bike) 1:36:32 [3] 21.8 mi (13.5 mph) +188m
ahr:170 max:197 slept:6.5 shoes: Serfas tires

Lawr Loop, skipping Martin Park and went by FSHS.

avg cadence: 83 rpm
temp at start: ~67F

Monday Aug 3, 2020 #

6 AM

strength/stretching 32:00 [1]
slept:6.0

at home exercises, 4x25 pushups
Got up early because cats wouldn't let us sleep.

Sunday Aug 2, 2020 #

10 AM

biking (mountain bike on road) 1:04:55 [2] 10.8 mi (10.0 mph)
slept:7.0

Rode to West Campus via engel Rd (avoiding hill at Bob Billings and Crestline), and back with a side trip to Kansas Union, then back home.

orienteering (mountain bike on road) 30:57 [2] *** 4.6 mi (6:44 / mi) +169m 6:02 / mi
ahr:115 max:196 18c

Did Mary's bike O on West Campus, same rule - stay on pavement. Rode more relaxed, didn't want to push the pace today. Lots of stairs on my routes and got off every time.

Saturday Aug 1, 2020 #

7 AM

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

running/walking 31:10 [2] 2.59 mi (12:02 / mi) +67m 11:08 / mi
ahr:109 max:147 slept:7.0 shoes: Hoka Clifton 6

Dog Days Run, varied speed with Galloway walks interspersed

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