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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  running/walking6 4:01:00 111.18(2:10) 178.92(1:21)
  orienteering2 1:41:57 6.15(16:35) 9.9(10:18)20c
  strength/stretching4 1:16:00
  Total8 6:58:57 117.32 188.8220c
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

7 AM

running/walking (walking/running) 45:00 [1] 22.1 mi (2:02 / mi)

photographed the Kansas Half Marathon & 5K for most of the morning.

Saturday Nov 5, 2016 #

11 AM

running/walking warm up/down 18:00 [2] 75.0 mi (14 / mi)
slept:8.0 shoes: Icebug Ardor OLX

dynamic stretching, buzz saw planks, easy jog.
PTOC used the new software for results
Talked to Nancy Neuburger about the trip to Cuba Dee and I are taking in Jan.
12 PM

orienteering race 47:57 [4] *** 3.25 mi (14:45 / mi)
11c shoes: Icebug Ardor OLX

Kill Creek O: Adv Short course (4.3K). Minor errors caught in time to prevent major errors - at least twice. Not sharp, but enjoyable run. Sunny, some wind, 65F. 2nd to Eric Shumaker on Adv. Short course.
2 PM

orienteering warm up/down (marker pick up) 54:00 [1] *** 2.9 mi (18:37 / mi)
9c shoes: Icebug Ardor OLX

run and walk. Went out twice.

Friday Nov 4, 2016 #

Note
(rest day)

raked leaves, no running workout

Thursday Nov 3, 2016 #

6 AM

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

running/walking (walking) 18:00 [2] 1.13 mi (16:00 / mi)
shoes: Hoka One One

downtown walk with Marge Price

Wednesday Nov 2, 2016 #

10 AM

strength/stretching 11:00 [1]

pre and post-run stretches

running/walking (Galloway run) 1:04:00 [2] 6.2 mi (10:19 / mi)
slept:7.5 shoes: Patagonia EVERLong

Ran the Billy Mills 10K XC course at Haskell. Galloway intervals: 90/30.

Overcast, temp 70F, humid

Tuesday Nov 1, 2016 #

6 AM

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

buzzsaw planks at home, and Dog Days workout at South Park led by Red Dog himself.

running/walking (walking) 16:00 [2] 1.0 mi (16:00 / mi)
slept:7.0 shoes: Hoka One One

100% walk - with a few half-blocks of race walking, but mostly brisk normal striding.

Monday Oct 31, 2016 #

10 AM

strength/stretching 15:00 [1]

pre/post run stretching

running/walking (walking/running) 1:20:00 [1] 5.75 mi (13:55 / mi)
slept:7.0 shoes: New Balance 505 XC

Ran/walked on what I thought will be the Billy Mills 10K XC course for Nov 12 at Haskell. Found it I was wrong, but still got in 5.4 miles. Then easy walk/jog to car. Sure takes a lot longer to get around an XC course these days. Tried out the XC shoes I bought from Francis 2 years ago; finally screwed in the spikes. They felt light.
Galloway interval: 30sec/30sec. Wanted to be very careful.

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