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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2022:

activity # timemileskm+m
  running/walking12 6:41:52 32.29(12:27) 51.97(7:44) 200
  strength/stretching13 5:35:31 3.18 5.12 43
  orienteering6 4:57:26 12.09(24:36) 19.46(15:17) 18522c
  Total21 17:14:49 47.56 76.54 42822c
  [1-5]21 16:59:49
averages - sleep:7.6

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Monday Jan 31, 2022 #

9 AM

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

pre-run warmup

running/walking 38:51 [2] 3.31 mi (11:44 / mi) +22m 11:30 / mi
ahr:106 max:132 slept:8.0 shoes: Hoka Clifton 8

to Burcham Park and back, Galloway 90/30 intervals. Breathing hard most of the time even when walking. But Garmin says I was in zone 2 on heart rate.

Sunday Jan 30, 2022 #

3 PM

running/walking 21:18 [1] 1.24 mi (17:10 / mi)
(rest day)

neighborhood walk

Saturday Jan 29, 2022 #

7 AM

strength/stretching 15:00 [0]

Pre-run stretch, 10 min with Dog Days group and post run stretch at home

running/walking (pre-DD jog walk) 7:30 [1] 0.55 mi (13:38 / mi)
shoes: Hoka Clifton 8

running/walking (Pre Ad Astra Run) 14:30 [2] 1.0 mi (14:30 / mi)
ahr:106 max:135 shoes: Hoka Clifton 8

Jog/walk around downtown before going to Ad Astra Kansas Day Run
8 AM

running/walking 1:08:12 [3] 6.0 mi (11:22 / mi) +47m 11:06 / mi
ahr:111 max:146 slept:7.25 shoes: Hoka Clifton 8

Ad Astra's New Years (postponed) Run / Kansas Day run.
Galloway 90/30 intervals. Temp: 25F, wind mild from N, sunny

From store to Haskell campus and back.

Thursday Jan 27, 2022 #

6 AM

strength/stretching 35:00 [1]
slept:7.5

30 pushups, hip stretches & Dog Days workout

running/walking 42:04 [2] 3.41 mi (12:20 / mi) +68m 11:37 / mi
ahr:113 max:159 shoes: Hoka Clifton 8

Up 14th St to campus then to St Lawrence Catholic Center and back to Oread Hotel before back to start at 14th/NH. Galloway 90/30 intervals. Temp:30F, sunny, slight breeze from west.

Wednesday Jan 26, 2022 #

Note
(rest day)

Lazy rest day

Tuesday Jan 25, 2022 #

6 AM

strength/stretching 30:00 [1]
slept:7.5 shoes: Hoka Clifton 6

hip stretches at home, 30 pushups, then to Dog Days for calis and stertching.

running/walking 6:14 [2] 0.55 mi (11:20 / mi)
ahr:131 max:156 shoes: Hoka Clifton 6

10 laps around the gym, tried to pick up speed along the long sides and jog short sides.

Monday Jan 24, 2022 #

8 AM

strength/stretching 6:00 [1]

pre-run stretch

strength/stretching 37:31 [3] 3.18 mi (11:48 / mi) +43m 11:19 / mi
ahr:111 max:146 slept:7.5 shoes: Hoka Clifton 8

Run to 9th & Schwarz, back home taking Lindley before going down Lawrence Ave. 90/30 Galloway intervals
Temp: 45, cloudy, nice day.

Sunday Jan 23, 2022 #

Note
(rest day)

Saturday Jan 22, 2022 #

orienteering 30:00 [1] 0.5 mi (59:59 / mi)
(rest day) shoes: Salomon Sense Ride 4

set out and retrieve markers for SMP event

Friday Jan 21, 2022 #

orienteering 1:02:53 [3] 2.19 mi (28:43 / mi) +74m 25:59 / mi
ahr:105 max:144 slept:7.25 shoes: Salomon Sense Ride 4

setting control markers at SMP and testing trails which were open today. But after I got home, Parks & Rec closed them again because it's getting too warm tomorrow. Woods are rough, so walked a lot, ran more at the end.

Thursday Jan 20, 2022 #

6 AM

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

Dog Days workout

running/walking 11:40 [1] 0.6 mi (19:26 / mi)
shoes: Hoka Clifton 8

8 laps around gym and, 2 backwards runs and 1 forward run - length of gym.

Tuesday Jan 18, 2022 #

6 AM

strength/stretching 34:00 [1]
slept:7.5

Dog Days calis and stretches, balance pad, hip stretches

running/walking 48:06 [2] 3.77 mi (12:46 / mi) +12m 12:38 / mi
ahr:118 max:162 shoes: Hoka Clifton 8

Downtown run - up NH and back on Mass zigzagging every side street back to 13th.

Monday Jan 17, 2022 #

Note
(rest day)

Sunday Jan 16, 2022 #

9 AM

running/walking 55:16 [2] 4.6 mi (12:01 / mi) +17m 11:53 / mi
ahr:137 max:159 slept:8.0 shoes: Hoka Clifton 8

Ran Princeton Blvd from Peterson to Iowa twice. Road was cleared of ice compared to every side street still icy and slick. Galloway 60/30 intervaLs.

strength/stretching 6:00 [1]

Saturday Jan 15, 2022 #

Note
(rest day)

just shoveled snow off driveway and sideway

Thursday Jan 13, 2022 #

6 AM

strength/stretching 35:00 [1]
slept:7.5

Dog Days workout and 30 pushups at home and hip stretches.

running/walking 54:41 [2] 4.47 mi (12:14 / mi) +22m 12:03 / mi
ahr:122 max:158 shoes: Hoka Clifton 8

From Liberty Memorial Central MS to 23rd/Vermont, then to 6th/Vermont and back on Mass to start. Ran by 3 former homes I lived in all on Vermont Street: 1741, 1534 and 1319. Vermont is a quiet street to run on.
Galloway 60/30 intervals. Felt sluggish.

Wednesday Jan 12, 2022 #

2 PM

orienteering (fieldchecking) 20:20 [1] ** 0.8 mi (25:26 / mi)
ahr:119 max:174 slept:8.0 shoes: Brooks Cascadia

At Shawnee Mission Park one more time to finalize the last control points to use.

Tuesday Jan 11, 2022 #

6 AM

strength/stretching (Dog Days workout) 30:00 [1]
slept:7.25

12 PM

orienteering (fieldchecking) 54:13 [2] 1.5 mi (36:09 / mi) +55m 32:27 / mi
ahr:104 max:156 shoes: Salomon Sense Ride 4

Shawnee Mission Park trails were closed for the winter and wetness. Visited the Parks Office to ask about Jan 22 event and use of area though still closed. Got the OK. Walked mostly, some jogging checking point locations I hadn't yet vetted. Took awhile but got my pace counting down.
Started after lunch at Wendy's. Spent the morning meeting park officials and checking with Dick Neuburger.
Was able to use all the planned marker control points. Got warm, so went back to the car, shed one shirt, drank water and had a gel pack. Then drove to new spot to get into the woods (didn't want to get ticketed by park police).
1 PM

orienteering (field checking) 48:38 [2] 1.75 mi (27:48 / mi) +56m 25:17 / mi
ahr:106 max:161 shoes: Salomon Sense Ride 4

Continued vetting course marker locations.

Monday Jan 10, 2022 #

7 AM

strength/stretching 15:00 [1]
slept:7.75 (rest day)

stretching and DD calis at home

Sunday Jan 9, 2022 #

Note
(rest day)

Saturday Jan 8, 2022 #

orienteering 1:21:22 [3] *** 5.35 mi (15:13 / mi)
ahr:133 max:177 22c slept:8.0 shoes: Salomon Sense Ride 4

Long course - Riverfront Park O. Helped with participant check-in; didn't get time to properly warm up. Not too focused and missed route to 1, then 4. From 12 messed up going to 13 and went passed 14 before going back. Didn't carry water or gu gel. I could have used the gu. Was able to run without concern for my swollen left foot - swelling is almost gone.

Thursday Jan 6, 2022 #

6 AM

strength/stretching 27:00 [1]
slept:7.5

Dog Days at Liberty Mem. Only 13 of us with Red Dog due to new snow on the ground discouraging driving for many.

running/walking 7:00 [2] 0.6 mi (11:40 / mi)
ahr:111 max:128 (injured) shoes: Hoka Clifton 8

10 laps running in gym

Ate up all the antibiotics and left foot is still slightly swollen, but about to run on it.

Wednesday Jan 5, 2022 #

Note
(injured) (rest day)

Tuesday Jan 4, 2022 #

6 AM

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

Dog Days workout at Liberty Memorial Central MS. Everyone asked to wear masks. 2 min on balance halfball.

running/walking 26:30 [2] 2.19 mi (12:06 / mi) +12m 11:54 / mi
ahr:138 max:167 shoes: Hoka Clifton 8

From school to 6th & Mass and back. Stayed on the street most of the way to avoid icy spots on sidewalks. Heartrate monitor said I was mostly Zone 5, but the effort was moderately easy. More fartlek than Galloway intervals - goal was to run a block and do 15 dbl paces walk per block.

Monday Jan 3, 2022 #

Note
(injured) (rest day)

checkup with doctor on status of cellulitis. 4 more days of antibiotics. Swelling in foot has been reduced but still there.

Sunday Jan 2, 2022 #

Note
(injured) (rest day)

Saturday Jan 1, 2022 #

Note
(injured) (rest day)

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