Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2020:

	activity	#	time	miles		km		+m
	biking	6	11:25:30	134.94	(11.8/h)	217.17	(19.0/h)	767
	running/walking	9	7:47:42	37.52	(12:28)	60.38	(7:45)	20
	strength/stretching	15	5:48:00
	orienteering	1	1:27:22	7.54	(11:35)	12.13	(7:12)	17
	Total	24	26:28:34	180.0		289.68		804
averages - sleep:7.5

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Saturday Oct 31, 2020 #

7 AM

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

push ups throughout the morning from when I first got up, then 3 more sets before driving downtown to join Red Dog workout group; then did 5th set of 25 (125 total).
Walk around downtown before doing the DD workout (~ 15 min).

running/walking (walking/running) 25:00 [1] 2.5 mi (10:00 / mi)
(rest day) shoes: Hoka Clifton 6

Mostly walking, first downtown, then from 9th/Vt to Maine/7th and back to start. Some running. Wanted to take it easy today.

Friday Oct 30, 2020 #

11 AM

strength/stretching warm up/down 7:00 [1]

running/walking 45:44 [2] 3.35 mi (13:39 / mi) +20m 13:24 / mi
ahr:107 max:167 slept:8.0 shoes: Hoka Clifton 6

Ran part of the Levee 12 course, starting from the north (Alexander Rd) putting out two signs and marking the turnaround. Stop and go running posting signs and pounding in a new stake at the 3 mi. split marker.
Ran with a backpack, not super heavy but good training with a little extra weight.
Less windy today than yesterday's ride which really tired me out.

Thursday Oct 29, 2020 #

2 PM

biking 1:01:34 [2] 6.8 mi (6.6 mph) +21m
ahr:130 max:177 slept:7.0 shoes: Serfas tires

On levee - setting out 12K turnaround stake and pink flagging at the mile split locations. Easy ride-stop-go. Breezy from the north. Temp 50.

Moving time: 42:33

Wednesday Oct 28, 2020 #

6 AM

strength/stretching (Dog Days workout) 27:00 [1]
slept:7.0

Dog Days workout : 10/27 (* my additions)

Stretches
25 pushups*
15 Jumping jacks
15 Toe touches
10 Half squats
25 pushups*
10 hip stretches (L,R)*
5 Lunges each - forward / backward / side
25 pushups*
2x10 heel dips(L,R)*
10 Side bends
10 Twists
15 Alternating toe touches
25 pushups*
5 Windmill forward & back
15 crunches*
15 reverse crunches*
15 spread'ems*
15 leg raises*
15 scissors*
2x10 one-leg bridges w/ ball (L,R)*
25 pushups*

(skipped the run)

Tuesday Oct 27, 2020 #

11 AM

strength/stretching warm up/down 9:00 [1]
slept:7.0

running/walking 34:21 [2] 3.0 mi (11:27 / mi)

Neighborhood run after 4 days of not running. Light drizzle, streets were not slick. Puffy face after doing stretching and didn't go away until almost at the end of the run.

Monday Oct 26, 2020 #

7 AM

strength/stretching 42:00 [1]

typical calis and stretching at home.
5x25 pushups

Sunday Oct 25, 2020 #

Note
(rest day)

lazy rest day

Friday Oct 23, 2020 #

7 AM

strength/stretching 38:00 [1]
slept:8.0

calis & stretching
5x25 pushups

Wednesday Oct 21, 2020 #

9 AM

strength/stretching warm up/down 7:00 [1]

running/walking (Galloway run) 53:00 [2] 4.5 mi (11:47 / mi)
slept:7.5 shoes: New Balance 880

Run to downtown library and back (dropping off a book), Beat the forecasted rain. Temp:43F
Galloway intervals: 60/30. Tried to take it easy by cutting the run interval to 60 sec., but I may have pushed the pace more.

Tuesday Oct 20, 2020 #

7 AM

strength/stretching 39:00 [1]
slept:8.0

calisthenics and stretching
5x25 pushups
other exercises with 12 reps

Monday Oct 19, 2020 #

10 AM

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

running/walking (Galloway run) 1:04:00 [2] 5.49 mi (11:39 / mi)
slept:7.0 shoes: New Balance 880

from home to courthouse to drop off voting ballot. Galloway 2:00/30 intervals. Legs were sluggish. May need two days rest.

Sunday Oct 18, 2020 #

Note
(rest day)

Spent the morning repairing a garden crate for Dee. A craftsman with supplies and tools could have done it in 45 min. Nice to do a project not using a computer.

Saturday Oct 17, 2020 #

7 AM

strength/stretching warm up/down 18:00 [1]
slept:7.0

4 min at home - stretching.
10 min with Dog Days group
4 min post run stretching

running/walking hills 33:00 [3] 2.72 mi (12:08 / mi)
shoes: New Balance 880

Dog Days Sat. Run - hills. From 9th/Vermont to campanile. up 3X (twice forward, and once going backwards up the hill alternating between 5 paces forward and 15 backwards and repeating. Then down to the HERE Apts and the 74 steps to Indiana St. Plus at 11th up to Louisiana then back to start.

running/walking (walking) 35:00 [1] 1.25 mi (28:00 / mi)
shoes: New Balance 880

Got Prius tires rotated at D&D Tires, so took an hour walk up Mass. and over to the farmer's market. Got my usual baba ganoush, plus tried the meat pies (good). Then coffee at the Sunflower Bike Shop coffee shop.

running/walking (Galloway run) 16:37 [1] 1.29 mi (12:53 / mi)
shoes: New Balance 880

warmup jog before meeting with Dog Days group - mostly along Mass. St.

Friday Oct 16, 2020 #

Note
(rest day)

Thursday Oct 15, 2020 #

8 AM

strength/stretching warm up/down 8:00 [1]
slept:7.5

pre & post run stretching

orienteering (Galloway run) 1:27:22 [2] * 7.54 mi (11:35 / mi) +17m 11:30 / mi
ahr:108 max:134 shoes: Hoka Clifton 6

Really a trail run with map that wasn't complicated.
Ran the Levee 12K slowing down to notice if the nail and washer markers were still there. The one at the start was gone and mile 1 was also missing.
Overcast, mild breeze. Galloway intervals of 2:00/:30.

Wednesday Oct 14, 2020 #

11 AM

strength/stretching (Dog Days workout) 20:00 [1]
slept:8.5

Looked on-line and did the 10/13 Dog Day's workout (w/ my additions minus the running):

Stretches
+ 2x10 heel stretches (L,R)
+ 25 pushups
Set 1 (repeat 2 times)
• 15 Jumping jacks
• 15 Toe touches
• 10 Volleyball jumps
• 5 Burpees
+ 25 pushups
Set 2 (repeat 2 times)
• 15 Crunches
• 15 Reverse crunches
• 15 Leg lifts
• 10 V-ups
+25 pushups done before the 2nd set of V-ups
Set 3 (do 1 time)
• 15 Push ups
• 15 Dogs - each leg
• 10 Push ups
• 10 Donkey kicks - each leg
• 5 Push ups
• 5 KU Track - each leg

only 105 pushups today.

Late start - went to get flu shot in morning.

Tuesday Oct 13, 2020 #

10 AM

biking (road bike) 1:35:56 [3] 24.22 mi (15.1 mph) +183m
ahr:113 max:170 slept:7.0 shoes: Serfas tires

Retro Group ride from Bloomington Area at Clinton Lake. Group went to Globe, I turned around early.
Legs felt heavy before the start and thought 32 miles would be too far at the faster pace this group goes. Strong wind from the SW which we rode into, so naturally wanted to get in a draft line, but at a high speed than comfortable for me. Stayed alert to suck a wheel and not risk an accident.
Nice to turn around and get the tailwind which changed to from the west.
About 62F when we started. Shorts, long sleeve shirt under the bike jersey.

Didn't get the cadence count. Definitely need a rest day tomorrow.

Monday Oct 12, 2020 #

6 AM

strength/stretching (Dog Days exercises) 40:00 [3]
slept:7.5

Usual DD exercises, mostly with 12 reps.
5x25 pushups
2x10, side shuffles with elastic band around knees, each direction.

Sunday Oct 11, 2020 #

Note
(rest day)

Resting by reading more chapters in Larson's "The Splendid and the Vile."

Saturday Oct 10, 2020 #

7 AM

biking (road bike) 4:16:00 [3] 45.57 mi (10.7 mph) +367m
ahr:112 max:193 slept:7.5 shoes: Serfas tires

Octoginta Weekend: this year's event is virtual - ride wherever you want but a minimum of 27 mi. Take photos to ent4er drawing for prizes. Ride either today or Sun. Nice day - a lot of people out. Saw Karen Hyde running by Mary's Lake.

avg cadence: 78 rpm

Total moving time: 3:35.

Friday Oct 9, 2020 #

Note
(rest day)

Thursdays ride wore me out; next the rest.

Thursday Oct 8, 2020 #

10 AM

biking (road bike) 2:00:00 [3] 30.25 mi (15.1 mph) +196m
ahr:102 max:163 slept:8.0 shoes: Serfas tires

From Hobby Lobby on Old 59 to Stafford Rd and back. 25 riders for this Retro Group Ride. Nice weather. Kept up OK and didn't come back overcooked (i.e., no cramps).

Forgot (again) to start my Garmin. Asked someone how far we went when we stopped at the top of the Pleasant Grove Hill. 5 mi. So, added 5 miles and 15 minutes extra to get close to the distance and total time I rode. Oh, yeah, going down Pleasant Grove Hill is much faster. I added another minute and a half to the total elapsed time. Oh, and another 300 ft of climb.

Wednesday Oct 7, 2020 #

6 AM

strength/stretching 25:00 [1]
slept:7.5

Dod Dags type stretching and calis - abbreviated workout (~20 min),
then 5 min pre-run warmup stretching at about 9 am

9 AM

running/walking (Galloway run) 57:00 [3] 5.12 mi (11:08 / mi)
ahr:107 max:130 shoes: New Balance 880

Run to GGRS and back - first thru Pinckney tunnel and back via S Shaw Park. Galloway intervals of 2:00/0:30. Nice temp, sunny.

Tuesday Oct 6, 2020 #

8 AM

biking (road bike) 1:49:00 [3] 22.9 mi (12.6 mph)
ahr:104 max:155 slept:7.0 shoes: Serfas tires

Lawrence Loop
avg cadence: 78 rpm
Mostly in zone 2 (I agree; I was trying not to overdo it today).

Monday Oct 5, 2020 #

7 AM

strength/stretching 35:00 [1]

calis & stretching at home. 5x25 pushups

9 AM

running/walking (walking/running) 19:00 [1] 1.3 mi (14:37 / mi)
shoes: Salomon XT Wings 3

walked to 7 mi marker for the 12K on the levee to put new nail marker down; then a mile jog to the 6 mi pt on the 12K to put in a nail marker. Easy day.

Sunday Oct 4, 2020 #

Note
slept:7.0 (rest day)

Setup and managed the Honor Roll 8K on the levee, on a USATF certified course. 13 of 20 competitors ran times fast enough to make the state road race honor roll. And Dee set a new age group record (again). Appreciated Fritz's help in marshaling the turnaround and picking up all my mile marker signs, cones and stakes.

Saturday Oct 3, 2020 #

8 AM

biking 43:00 [2] 5.2 mi (7.3 mph)
shoes: Serfas tires

put the mile marker signs onto the race warning signs I had already posted on the levee and took out the orange cone for the turnaround. Had to think how best to carry an oversized cone in a backpack not big enough to fit it in the pouch. Got it done.

Thursday Oct 1, 2020 #

running/walking (Galloway run) 1:25:00 [2] 7.0 mi (12:09 / mi)
slept:8.0 shoes: New Balance 880

From home to levee, mile 1 and back. Easy Galloway intervals - at random (from 40/15 dbl paces to 100/20- whatever I felt like. Stopped to chat with Liz Dobbins at mile mark 0.5.

5 min. stretching beforehand.

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