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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  running/walking16 9:12:44 42.51 68.41 471
  strength/stretching21 8:45:00
  biking4 6:29:02 79.86(12.3/h) 128.52(19.8/h) 458
  orienteering3 3:43:26 10.48(21:19) 16.87(13:15) 25822c
  Total33 28:10:12 132.85 213.8 118722c
averages - sleep:8.1

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Thursday Dec 31, 2020 #

9 AM

strength/stretching warm up/down 4:00 [1]

pre-run stretching
10 AM

running/walking 33:16 [3] 3.08 mi (10:48 / mi) +32m 10:28 / mi
ahr:112 max:140 slept:7.5 shoes: Hoka Clifton 6

To KU Boathouse (Burcham Park) and back - 100% running
Temp: 25F, sunny, no wind

Wednesday Dec 30, 2020 #

6 AM

strength/stretching (Dog Days exercises) 43:00 [1]
slept:8.0

stretches, calis, 5x30 pushups
10 AM

strength/stretching 8:00 [1]

pre/post run stretching

running/walking (Galloway run) 38:17 [3] 3.34 mi (11:28 / mi) +44m 11:01 / mi
ahr:108 max:126 slept:8.0 shoes: New Balance 880

~ Dillons 5K (to Schwarz & 6th and back and extra loops). Pushed the effort at first to warm up quicker. One long gradual hill.
Galloway 60/30 intervals.

I don't get an easy run any more. It seems it's always an effort to maintain even a slower pace. My eyes are usually not looking at the surroundings and I daydream or in a daze a lot. Would be hard to focus in an orienteering run.

Tuesday Dec 29, 2020 #

Note
(rest day)

some ice on roads in the morning, chose not to run.
Afternoon drove Dee to Cornerstone Endodontics (in OP) in the rain, fortunately not slick.

Monday Dec 28, 2020 #

6 AM

strength/stretching (Dog Days exercises) 43:00 [1]
slept:7.5

usual calis and exercises.
5x30 pushups

Sunday Dec 27, 2020 #

12 PM

strength/stretching 8:00 [1]
slept:8.0

pre/post run stretches

running/walking warm up/down 23:36 [2] 2.0 mi (11:48 / mi) +14m 11:33 / mi
ahr:116 max:141 shoes: Hoka Clifton 6

warmup run along Lawrence Ave between Free State Lane and 31st. Ran 100% and felt slow and groggy.

orienteering 13:25 [3] *** 1.36 mi (9:52 / mi) +10m 9:39 / mi
ahr:168 max:177 4c shoes: Hoka Clifton 6

Spike's Christmas Sprint O at Holcom. Pushed the pace as much as I could, but felt slow. Warmed up enough to with with one shirt on. Breezy from N. It may have been only 10m of climb, but I hated every uphill.
C • Fast 1

Saturday Dec 26, 2020 #

12 PM

biking (road bike) 1:38:05 [3] 21.57 mi (13.2 mph) +165m
ahr:106 max:173 slept:9.0 shoes: Serfas tires

Got up too late (7 am) to make it to the Dog Days group run, so ate breakfast instead and opted for a bike ride at noon. Did the shorter 6th St Lawrence Loop, going clockwise. Temp: ~45F, sunny, mild wind from the S.

Friday Dec 25, 2020 #

2 PM

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

pre/post run stretching

running/walking (Galloway run) 59:41 [2] 4.93 mi (12:06 / mi) +47m 11:45 / mi
ahr:104 max:126 slept:7.0 shoes: New Balance 880

Loop: Thru S Shaw Park to Ad Astra Running, back via 7th and N Iowa and back. Galloway 60/30 intervals.

Thursday Dec 24, 2020 #

8 AM

strength/stretching 40:00 [1]
slept:8.25

Got a good night's sleep.
Dog Days calis and exercises. Again 5x30 pushups.

Wednesday Dec 23, 2020 #

11 AM

running/walking (walking) 26:35 [1] 2.1 mi (12:39 / mi)
ahr:115 max:131 slept:8.0 (rest day)

neighborhood walk. Also checked out sidewalk along Peterson for possible 300m calibration course. Really windy and I had no desire to bike today.
C • 300 m calibration? 2

Tuesday Dec 22, 2020 #

7 AM

strength/stretching 42:00 [1]
slept:8.0

Dog Days exercises and stretching.
5x30 pushups (130 today)
2 PM

strength/stretching 8:00 [1]

pre/post run stretching

running/walking (Galloway run) 51:26 [2] 4.24 mi (12:08 / mi)
ahr:104 max:148 shoes: New Balance 880

Home to Trail & Monterey & ball via Fall Creek.
Galloway 60/30 intervals.
Temp:66F - wore shorts and a windbreaker gusty wind from SSE).

Monday Dec 21, 2020 #

11 AM

biking (road bike) 56:29 [2] 12.0 mi (12.7 mph) +62m
ahr:99 max:165 slept:8.0 shoes: Serfas tires

Lakeview+
Avg cadence: 76 rpm

Sunday Dec 20, 2020 #

2 PM

running/walking (walking) 23:30 [1] 1.2 mi (19:35 / mi)
slept:8.5 (rest day)

neighborhood walk - easy

Saturday Dec 19, 2020 #

7 AM

strength/stretching 24:00 [1]

stretching at home before driving down town to join Dog Days group.
Pre-run on own.
Then DD stretching exercises, then DD run.
5 x 26 pushups throughout the morning.
stretching hamstring and quads at home (10:30 am)

running/walking hills 49:37 [3] 4.29 mi (11:34 / mi) +84m 10:54 / mi
ahr:121 max:147 slept:8.0 shoes: Hoka Clifton 6

Easy jog downtown including looking at the kittens at the Lawrence Arts Center. Galloway walk/run (60/30 intervals). After calis/stretching with DD group, ran (100%) to Emery Rd, Memorial Drive, Mississippi, up 11th and back to start at 9th & Vermont.
Wore my Santa hat for the run since we didn't have the annual evening Dog Days Jingle Jog this year.
2 hilly runs this week. Need to take it easy now.

Friday Dec 18, 2020 #

10 AM

biking (road bike) 2:01:03 [3] 22.99 mi (11.4 mph) +231m
ahr:139 max:177 slept:7.0 shoes: Serfas tires

Lawrence Loop - gusty winds, 20 mph from SSW. Overcast sky to begin turning to sunshine at the end. These days a 20 mi ride leaves be tires.

Thursday Dec 17, 2020 #

7 AM

strength/stretching (Dog Days exercises) 38:00 [1]
slept:8.0

usual DD calis and stretching.
5 x 26 pushups, but second set was
5 wide, 5 reg, 5 narrow, 5 on fists. 6 reg.
4 PM

running/walking (walking) 22:31 [1] 1.22 mi (18:28 / mi)

walk around the neighborhood at a brisk pace (but not race walking).

Wednesday Dec 16, 2020 #

10 AM

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

5 min pre run, 4 min post run stretching

running/walking hills 59:41 [2] 4.93 mi (12:06 / mi) +105m 11:21 / mi
ahr:114 max:152 slept:8.0 shoes: New Balance 880

Deerfield Hills plus over the Fall Creek to Danny Manning's former house, and back.

Monday Dec 14, 2020 #

6 AM

strength/stretching 38:00 [1]
slept:7.5

Dog Days calis, stretching
5x26 pushups

Saturday Dec 12, 2020 #

7 AM

strength/stretching warm up/down 15:00 [1]
slept:7.5

5 min at home - pre-run stretches, then drove to downtown, jogged, then
6 min with Dog Days group calis and stretching, then DD run,
then 4 min post run stretching.

running/walking 35:49 [2] 2.9 mi (12:21 / mi) +71m 11:29 / mi
ahr:108 max:132 shoes: New Balance 880

walk/run at start, then more running at the end.
First, easy walk.jog for 1/2 mile before DD workout, then DD group run to campus and back (hills/stairs). No issues with the inguinal hernia.

Friday Dec 11, 2020 #

6 AM

strength/stretching (Dog Days exercises) 35:00 [1]
slept:7.5

Dog Days Kenny Workout for 12/10 plus my own pushups

Stretches
15 toe touches
Set 1
15 Jumping jacks
15 Alternating toe touches
10 Lunges – forward
26 pushups
10 Jumping Jacks
10 Toe touches
10 Lunges – backward
26 pushups

Set 2
15 Crunches
15 Reverse Crunches
15 Leg Lifts
10 Crunches
10 Reverse Crunches
10 Leg Lifts
26 pushups
Ralph Gage exercise (30 sec.)

Set 3
15 Dogs (each leg)
15 Donkey kicks (each leg)
10 Dogs
10 Donkey kicks
26 Push-ups

Set 4
10 Lunges – sideways
8 V-ups
6 Burpees

20 tricep dips
2x10 heel dips (L,R)
20 rowing (back, downward)
26 pushups

Thursday Dec 10, 2020 #

Note
(rest day)

my inguinal hernia is a minor main most of the time now. Best to take a rest day.

Wednesday Dec 9, 2020 #

6 AM

strength/stretching 36:00 [1]
slept:7.5

Dog Days calis, stretching
5x26 pushups
10 AM

biking (road bike) 1:53:25 [3] 23.3 mi (12.3 mph)
shoes: Serfas tires

Lawrence Loop - rode Martin Park Road - a lot rougher since it was resurfaced a month ago. Again, had double vision when I got to downtown (2-3 miles to go).

Tuesday Dec 8, 2020 #

Note
(rest day)

1 1/2 hours raking leaves, then didn't feel like going out for my bike ride.

Monday Dec 7, 2020 #

7 AM

strength/stretching 30:00 [1]
slept:7.5

DD calis, stretching
5x26 pushups
11 AM

running/walking (Galloway intervals) 50:00 [2] 4.1 mi (12:12 / mi) +33m 11:54 / mi
ahr:118 max:157 shoes: Hoka Clifton 6

Run to post office to drop off packages. Galloway 60/30 intervals going out; return more running than walking.

Sunday Dec 6, 2020 #

Note
(rest day)

Worked on attached a wall panel that had been loose since we bought the house many years ago in the basement due to the walls caving in. We needed to keep the cats out of the room we store plants for the winter and little Nonie got in to eat the leaves. Had to trim the rectangular panel to a trapezoid shape to refit onto the studs. Took most of the afternoon being only a weekend carpenter and then only a few times a year.

Saturday Dec 5, 2020 #

11 AM

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

running/walking warm up/down 9:12 [1] 0.78 mi (11:48 / mi)

orienteering race 1:05:00 [3] *** 3.36 mi (19:21 / mi) +87m 17:54 / mi
ahr:127 max:165 slept:7.0 shoes: Icebug Pytho4 M BUGrip

Lake Jacomo East - medium course. Brambly area; lots of thorns and easy to trip over vines and branches and loose rock. Only cleared up enough halfway on the course to finally get some running in. 4-5 - took all the trails around the green; didn't care if it took longer. It was better in tuned with the map than last Tuesday's run at Shawnee Mission Park and just put up with the branches in my face and constant tripping the first 4 controls.

orienteering (walking/running) 33:16 [2] *** 1.1 mi (30:15 / mi) +31m 27:49 / mi
ahr:102 max:140 4c shoes: Icebug Pytho4 M BUGrip

marker pickup (4 at south end used by Long course runners, except 206 was common).

Friday Dec 4, 2020 #

6 AM

strength/stretching 37:00 [1]
slept:8.0

Dog Days type workout
5 x 26 pushups (130)

Thursday Dec 3, 2020 #

running/walking (walking) 16:30 [1]
(rest day)

walk around the block
11 AM

running/walking (walking) 46:12 [2] 2.86 mi (16:09 / mi) +41m 15:28 / mi
ahr:89 max:105

Walk to Dillons to buy salmon. Easy day with just a fast walk.

Wednesday Dec 2, 2020 #

7 AM

strength/stretching 44:00 [1]
slept:7.0

calis, stretching
5x25 pushups

Tuesday Dec 1, 2020 #

10 AM

strength/stretching warm up/down 9:00 [1]
slept:8.25

pre/post run stretching
11 AM

running/walking warm up/down 6:51 [1] 0.54 mi (12:41 / mi)
shoes: Icebug Pytho4 M BUGrip

warm up around start area.

orienteering (Usynlig O) 1:51:45 [3] *** 7.5 km (14:54 / km) +130m 13:43 / km
ahr:112 max:156 14c shoes: Icebug Pytho4 M BUGrip

Neuburgers set courses based on the Possum Trot II course - the whole course and w half courses. I did the Half South, 7.5K. Very rough woods especially controls 1 and 2. Didn't move very fast at all today; a lot of walk and 7.5K is an ultra distance for me these days. The UsynligO tune was set for 35m recognition of the marker. I rang near No.1 and I knew it was just on the other side of the impenetrable bush, so hooked around game trails to get to "trail bend". Good training before going to Sat.' O at Lake Jacomo. Really rusty with the O' skills and concentration.

130m on climb from pt 4 top the finish. I didn't start my Garmin until pt. 4.
Got my splits from UsynligO.

Pt time leg dist.
1 4:43 .5
2 11:11 .9
3 12:48 1.1
4 5:43 .4
5 9:27 .6
6 8:49 .9
7 9:04 .8
8 5:59 .6
9 6:41 .6
10 3:44 .3
11 4:10 .4
12 9:28 .8
13 8:13 .7
14 7:20 .5
FIN 4:11 .4
1:51:45 7.5K

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