Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jul 31, 2022:

	activity	#	time	miles		km		+m
	biking	6	9:43:20	118.7	(12.2/h)	191.03	(19.6/h)	890
	running/walking	13	7:38:57	33.61	(13:39)	54.09	(8:29)	378
	orienteering	3	4:59:58	15.12	(19:50)	24.33	(12:20)	225
	strength/stretching	11	4:33:00
	Total	22	26:55:15	167.43		269.45		1493
averages - sleep:7.5

2:19

0:00

» now

Sunday Jul 31, 2022 #

8 AM

orienteering (field checking) 57:58 [1] 3.05 mi (19:00 / mi) +64m 17:51 / mi
ahr:97 max:127 shoes: Salomon Sense Ride 4

Saturday Jul 30, 2022 #

7 AM

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

pre-run stretching at home and at Lied Center.

running/walking 52:00 [2] 4.56 mi (11:24 / mi) +62m 10:56 / mi
ahr:116 max:147 shoes: Hoka Speedgoat

From Lied Center, down Iowa, Clinton Parkway, Atchison, bike trail to Jenny Wren Rd and back. Galloway 90/30 intervals as much as possible without a reminder beeper. Definitely wanted to take it easy today.
Temp: 60F at start, nice.

Friday Jul 29, 2022 #

8 AM

biking (road bike) 1:43:28 [3] 21.7 mi (12.6 mph) +174m
ahr:128 max:193 slept:7.5 shoes: Serfas tires

Lawrence "Inner" Loop (took streets to FSHS instead of the Martin Park Rd & Cock Chalk Park). Felt strong though legs and quads were tired at the end. Temp at start 65F. Partly cloudy.
Garmin Connect says my workout was "overreaching." Interesting.
avg 79 rpm.

Thursday Jul 28, 2022 #

6 AM

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

Dog Days #24 - by my count, but Bev Gardner gave me credit for attending all the sessions that were canceled this week (even though I was out of town), so I get another T-shirt this year.
Very tired and weak this morning, so took it easy.

running/walking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Hoka Speedgoat

4 easy laps, mostly walking around track.

Tuesday Jul 26, 2022 #

Note
(rest day)

Drove out of Duluth to see Dee's Uncle Warren in Baxter. After that the driving was in heavy rains and we ditched out plans for lunch in Willmar and stayed in St Cloud, then went to Twin Cities and ended the night in Mason City, IA, which happened to be the destination for the next day's RAGBRAI (across state bike ride of ~20,000 people). Mason City was a prepped. We got the last motel room - mostly booked by workers of RAGBRAI.

Monday Jul 25, 2022 #

6 AM

running/walking 42:00 [1] 1.43 mi (29:23 / mi) +81m 24:59 / mi
ahr:90 max:119 slept:8.0 shoes: Hoka Speedgoat

Hike with Dee on Superior Trail at Spirit Mtn (Duluth, MN) - basically downhill then turned around. Trails were in the woods (nice) along side the sky slope.

Sunday Jul 24, 2022 #

Note
(rest day)

Drove from Mankato, to Minneapolis (to meet with Dee's old college roommates), then to Medicine Creek Farms (to see the relocated barn of Dee's uncle's old barn - now an AirBnB), then to Duluth.
Then did the tourist thing around the Aerial Lift Bridge and Maritime Museum,

Saturday Jul 23, 2022 #

6 AM

running/walking 38:00 [2] 3.33 mi (11:25 / mi) +20m 11:12 / mi
ahr:106 max:148 shoes: Hoka Speedgoat

Mankato - on Red Jacket Trail w/ Dee
100% running

Thursday Jul 21, 2022 #

6 AM

strength/stretching 30:00 [1]
slept:7.25

Dog Days #223 - tough workout - lots of reps, core muscles, stadium steps

running/walking 18:00 [2] 0.95 mi (18:57 / mi)
ahr:121 max:162 shoes: Hoka Speedgoat

easy 3 laps plus stadium steps; worked hard on the steps

Wednesday Jul 20, 2022 #

6 AM

biking (road bike) 2:05:40 [2] 23.16 mi (11.1 mph) +224m
ahr:126 max:190 slept:8.0 shoes: Serfas tires

Lawrence Loop (ccw), 77 rpm cadence.
A dog on the Burcham Park trail with its owner came up and bit my right hand (still hold the brake lever). Thankfully the glove was enough cushioning to prevent any teeth marks. Normally I say "hello" and "on your left", but 2 guys were talking to each other and wasn't sure way they would move for me.
Other than that, an easy relaxed ride.
Again, the heart rate was so high at the start though I was really going slowly.
Stopped by Southwind Theatres to chat with Elizabeth Kurata for about 10 minutes - I regularly see her on her morning walks.

Tuesday Jul 19, 2022 #

6 AM

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

DD#22 and 2x30 pushups

running/walking hills 47:00 [2] 3.0 mi (15:40 / mi) +108m 14:05 / mi
ahr:106 max:142 shoes: Hoka Speedgoat

From LHS to Campanile Hill, 1x uphill going forward, 1x going backwards, then 3rd tome up and back to LHS.

Monday Jul 18, 2022 #

6 AM

strength/stretching 27:00 [1]
slept:7.0

Dog Days #21

running/walking 27:00 [1] 1.16 mi (23:16 / mi)
ahr:83 max:112 (rest day) shoes: Hoka Speedgoat

4 laps around track w/ 1 set of stadium steps,all walking.

Saturday Jul 16, 2022 #

7 AM

orienteering 2:09:33 [3] 7.39 mi (17:32 / mi) +161m 16:25 / mi
ahr:109 max:159 slept:7.0 shoes: Salomon Sense Ride 4

Tale of 2 Trails 10M, I only did 6 M, toes cramping up and I knew I couldn't finish the last 4M over rocky trails. Bailed out and walked the gravel road back to Ogg Rd and the start. Enjoyed running the trails with the SMP O' map. Toe cramping is not a problem for many of my races now.
Sort of a Galloway 90/30 interval but walked any steep uphills. Should have walked more and I might have been able to finish. So, this won't be my last trail race. Need to trail on more rocky trails.

Thursday Jul 14, 2022 #

6 AM

strength/stretching 24:00 [1]

Dog Days #20, 100 pushups.

running/walking 15:42 [2] 1.41 mi (11:08 / mi)
ahr:116 max:145 slept:6.75 shoes: Hoka Speedgoat

3 laps around LHS track & extra around softball field.

Wednesday Jul 13, 2022 #

7 AM

biking (road bike) 1:22:18 [2] 16.8 mi (12.2 mph)
ahr:100 max:150 slept:7.0 shoes: Serfas tires

ride to Clinton Overlook, out via Martin Park Road; back by Corpus Christi Church and FSHS.
cadence: 73 rpm
Didn't push it today. Start: 65F, wore a jacket going out.

Tuesday Jul 12, 2022 #

6 AM

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

Dog Days #19 - calis at LHS; I skipped the running part and went to Rock Chalk Park

orienteering (field checking courses) 1:52:27 [2] 4.68 mi (24:02 / mi)
ahr:94 max:161 shoes: Salomon Sense Ride 4

Rock Chalk Park - checking possible control points and routes for future O' event. Mostly walking and any jogging was easy.

Monday Jul 11, 2022 #

6 AM

strength/stretching 32:00 [1]
slept:7.0 shoes: Salomon Sense Ride 4

Dog Days #18 at LHS track. 5x30 pushups thruout morning + 10 more at DD. (total 160 for the day).

running/walking 16:00 [3] 1.2 mi (13:20 / mi) +6m 13:08 / mi
ahr:112 max:141 shoes: Salomon Sense Ride 4

4 laps around KHS track including snaking steps along E and W stadium steps.

Saturday Jul 9, 2022 #

7 AM

strength/stretching 13:00 [3]

Dog Days #17 - stretching, pre-run

running/walking 35:17 [1] 2.62 mi (13:28 / mi)
ahr:100 max:138 slept:7.5 shoes: Salomon Sense Ride 4

felt very, very tired. Have the chills. Walked, then did 90/30 intervals with the run part very slowly. Temp: was nice, cloudy.

Friday Jul 8, 2022 #

8 AM

biking (road bike) 1:49:30 [3] 22.05 mi (12.1 mph) +214m
ahr:170 max:205 slept:7.5 shoes: Serfas tires

Lawrence Loop - clockwise
79 rpm, temp:75F

Thursday Jul 7, 2022 #

Note
(rest day)

Rain canceled Dog Days, so I decided to rest today

Wednesday Jul 6, 2022 #

7 AM

biking (road bike) 1:47:30 [3] 22.39 mi (12.5 mph) +232m
ahr:124 max:196 shoes: Serfas tires

Lawrence Loop
79 rpm

Tuesday Jul 5, 2022 #

6 AM

strength/stretching 28:00 [1]
slept:7.5

30 pushups at home, then DD#16 workout at LHS.

running/walking 27:34 [2] 2.13 mi (12:57 / mi) +70m 11:45 / mi
ahr:104 max:165 shoes: Hoka Clifton 8

From LHS track, up to KU Campus, down Mississippi, up 12th St stairs and back to LHS. East recovery run/walk day.

Monday Jul 4, 2022 #

7 AM

running/walking warm up/down 25:00 [2] 1.57 mi (15:55 / mi)
slept:7.75

easy warmup plus about 4 minutes of stretching

running/walking race 58:34 [4] 6.25 mi (9:22 / mi) +31m 9:14 / mi
ahr:128 max:142 shoes: Hoka Clifton 8

Lenexa Freedom Run 10K, 1st M70. Running hard is an unpleasant experience if you haven't trained for it. Getting closer to managing the pain.

Saturday Jul 2, 2022 #

7 AM

strength/stretching 15:00 [1]

DD#15 - stretching - pre run

running/walking hills 36:50 [2] 3.0 mi (12:17 / mi)
ahr:105 max:155 slept:8.0

Union Garage ramps - 3X ran along inner and outer walls to get more distance.

Friday Jul 1, 2022 #

10 AM

biking (road bike) 54:54 [2] 12.6 mi (13.8 mph) +46m
ahr:112 max:184 slept:8.0 shoes: Serfas tires

Lakeview+ and some extra meandering.
Cadence: 80 rpm
Sunny, mild breeze from NE

« Earlier | Later »