Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Jan 25, 2015:

activity

time

miles

orienteering

1:20:06

4.46

(17:58)

7.18

(11:10)

24c

running/walking

1:15:00

5.52

(13:35)

8.88

(8:27)

strength/stretching

1:05:00

Total

3:40:06

9.98

16.06

24c

averages - sleep:7.8

1:55

0:00

» now

Saturday Jan 24, 2015 #

8 AM

strength/stretching (Dog Days) 5:00 [1]

stretching before going over to Garry Gribble's to see how the Run-Walk welcome went (start of of their next half marathon series).

running/walking (walking/running) 15:00 [1] 1.0 mi (15:00 / mi)

6 PM

running/walking warm up/down 15:00 [1] 0.5 mi (29:59 / mi)

orienteering race 53:27 [4] *** 3.33 mi (16:03 / mi)
19c shoes: Innov8 Oroc 340

Night O at Clinton Overlook Park. Temp: 50F when we started (this is mid-January!). Poor route choices on this 1-hr score course, spent too much time mucking around the thick stuff; should have made using trails a priority. Felt very tired during warmup jog, but felt OK during the race.
Lost 2 min between #43 and #15 when I tripped, headlamp came off, couldn't untangle the headstrap and accidentally pulled the cables apart. Nice to have the handheld flashlight (which I use to read the map) to see how to reassemble everything. In going from 35 to 43 decided I already had a bad run and would cut short the run tonight.

route The mistake was not going from 42 to 35 taking the trail then taking in all the west side controls and return getting 33, 34, 15, ...

7 PM

orienteering warm up/down 26:39 [1] 1.13 mi (23:35 / mi)
5c shoes: Innov8 Oroc 340

marker pickup

Friday Jan 23, 2015 #

7 AM

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

5 min before - dynamic stretching
5 min after - static stretching

running/walking 25:00 [1] 2.3 mi (10:52 / mi)
slept:8.5 shoes: Mizuno Wave Rider 15

tested Nite-Rider headlamp for fit, use of battery holder and battery staying power before Sat's night-O. Easy jog to Kasold & Peterson taking Princeton both ways. Took flashlight and map to test the map reading as I don't use the Nite-Rider to shine on the map - too bright.
Continue to make it an easy training week; recovery.

Thursday Jan 22, 2015 #

6 AM

strength/stretching (Rob Jones drills) 20:00 [3]
slept:7.0

went to Sports Pavilion Lawrence to do stretching and glutes exercises. Didn;t run the trails in the dark to test my headlamp as I lost enough of the charge from 3 days ago. The Black Diamond beam was way too weak and I quit and did only 8 min - just enough to see the new handrail on the concrete steep descent on the trail. Also brought the small handheld flashlight (a lot brighter than the headlamp).

running/walking 8:00 [1] 0.6 mi (13:20 / mi)

Wednesday Jan 21, 2015 #

Note
(rest day)

Drove into KC and took part in the race directors conference hosted by Hospital Hill. Beth Salinger gave a good presentation. Ethiopian lunch afterwards.

Tuesday Jan 20, 2015 #

6 AM

strength/stretching (Dog Days) 25:00 [1]

1st day students back for spring semester so a huge crowd getting into Allen Fieldhouse. I parked by the law school and walked over.
Dog Days workout including lunging and side shuffle drills. Very tired and slow - still recovering from HM.

running/walking (walking/running) 12:00 [1] 1.8 km (6:40 / km)
shoes: Mizuno Wave Rider 15

6 laps

strength/stretching 5:00 [1]

foam roller at home

Monday Jan 19, 2015 #