Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending May 22, 2022:

	activity	#	time	miles		km		+m
	running/walking	3	5:05:36	24.36	(12:33)	39.2	(7:48)	349
	orienteering	2	3:32:50	6.43	(33:06)	10.35	(20:34)	79
	strength/stretching	6	2:28:05	3.0		4.83		58
	biking	1	55:50	12.33	(13.3/h)	19.84	(21.3/h)	46
	Total	10	12:02:21	46.12		74.22		532
	[1-5]	9	11:36:21
averages - sleep:7.5

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Sunday May 22, 2022 #

7 AM

strength/stretching warm up/down 10:00 [1]
slept:7.75

pre/post run stretches

running/walking 2:19:27 [2] * 11.0 mi (12:41 / mi) +150m 12:10 / mi
ahr:102 max:128 shoes: Hoka Clifton 8

From home to Martin Park Rd, Rock Chalk Park trail, LMH West, back via Overland, Trail, Lawrence and a few extra blocks to get 11.0 mi.
At RCP trails, took the northenmost trail to pre-fieldcheck area I hadn't been to yet.; will go back again. Walked the mapreading part - that was .55 mi. in 12:30 (part of the total time).

Mostly 90/30 Galloway intervals tho' lost concentration often enough.
Temp: 45F at start, overcast - nice day for a run.

Saturday May 21, 2022 #

7 AM

strength/stretching 15:00 [1]
slept:7.0

pre-run and Dog Days stretches

strength/stretching 39:05 [3] 3.0 mi (13:02 / mi) +58m 12:17 / mi
ahr:146 max:169 shoes: Hoka Clifton 8

Downtown pre-Dog Days mosey, then DD run from 9th & Vermont to 13th & Louisiana and back down Indiana to start. Avoided the DD workout with 3 hills.

Friday May 20, 2022 #

8 AM

biking (road bike) 55:50 [2] 12.33 mi (13.3 mph) +46m
ahr:102 max:164 shoes: Serfas tires

Lakeview+
79 rpm, 65F, overcast, wind from N

10 AM

orienteering (field checking) 2:05:50 [1] 3.78 mi (33:17 / mi) +79m 31:16 / mi
ahr:77 max:119 shoes: Hoka Clifton 6

Field checking Rock Chalk Park, the wooded area and trails. 97% walking

Thursday May 19, 2022 #

running/walking 34:00 [2] 2.7 mi (12:36 / mi) +57m 11:49 / mi
ahr:108 max:126 shoes: Hoka Clifton 8

From Liberty MCMS to Vietnam Memorial and back. Galloway 90/30s.

6 AM

strength/stretching 26:00 [0]
slept:7.0

Stretching at home and Dog Days workout at Liberty MCMS.
105 pushups, 210 trucep dips, ball of foot rolls

Wednesday May 18, 2022 #

7 AM

strength/stretching warm up/down 10:00 [1]
slept:8.0 (rest day)

various stretching exercises atr home and 60 pushups.

2 PM

orienteering (field checking) 1:27:00 [1] 2.65 mi (32:50 / mi)
ahr:77 max:148 shoes: Brooks Cascadia

fieldchecking Rock Chalk Park, mostly parking lot area and KU perimeter.
Temp: 80s. sunny

Tuesday May 17, 2022 #

6 AM

strength/stretching 6:00 [1]

running/walking long 2:12:09 [2] 10.66 mi (12:24 / mi) +142m 11:54 / mi
ahr:112 max:164 slept:7.5 shoes: Hoka Clifton 8

Makeup long run from Sunday. Up Lawrence Ave to West Campus, over and down by Burge Union (bumped into Mike E. on his run), cross campus and back down behind Chancellor's house to 18th, then over to New Jersey and back through Burcham Park.
90/30 Galloway intervals, but I often miscounted and over ran the 90 a lot.
Temp: 55F at the start. Very comfortable.

C • Long run 1

Monday May 16, 2022 #

6 AM

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

Dog Days exercises at home, need to not run today.
5x30 pushups.
Heel drops, ball of foot rolls, triceps dips

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