Attackpoint - performance and training tools for orienteering athletes

Training Log: MeanGene

In the last 7 days:

	activity	#	time	miles		km		+m
	running/walking	3	3:34:32	17.34	(12:22)	27.91	(7:41)	199
	orienteering	2	3:32:50	6.43	(33:06)	10.35	(20:34)	79
	strength/stretching	5	1:29:00
	biking	1	55:50	12.33	(13.3/h)	19.84	(21.3/h)	46
	Total	9	9:32:12	36.1		58.1		324
	[1-5]	8	9:06:12
averages - sleep:7.5 rhr:51

3:01

0:00

Friday May 20 #

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 #

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 #

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 #

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 #

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

Sunday May 15 #

7 AM

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

running/walking 48:23 [2] 3.98 mi (12:09 / mi)
ahr:108 max:129 rhr:51 slept:7.0 shoes: Hoka Clifton 8

"Pleasant" run in the rain - it was a hard, blustery with lightning in the distance.

Plan was to do a 10 miler today, but the rolling storm cloud convinced me to turn south at Monterrey and Peterson. Then it dumped while on top of Fall Creek; stopped under the canopy at Deerfield School for a few minutes to wait out the lightning.
Galloway 90/30 going out, then in the rain 100% run (but slowly); continued walking under the canopy.

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