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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Feb 18:

activity # timemileskm+m
  biking1 1:48:32 21.58(11.9/h) 34.73(19.2/h)
  running3 1:44:05 9.0(11:34) 14.48(7:11)
  strength/stretching4 1:26:00
  orienteering2 1:18:42 4.78(16:27) 7.7(10:13)16c
  Total7 6:17:19 35.36 56.9116c
averages - sleep:7.1

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Saturday Feb 17 #

10 AM

running warm up/down 17:00 [3] 1.0 mi (17:00 / mi)
shoes: Icebug Ardor OLX

dynamic stretches then, 1 mile warmup jog.

orienteering 1:01:32 [4] *** 6.5 km (9:28 / km)
12c slept:7.0 shoes: Icebug Ardor OLX

Perry lake Bike trails park O'. Eric Shumaker designed mtn bike and foot O courses. I declined to bike O for the first time. Not in biking shape and any hill workouts the last year showed I've lost power to attack uphills. So, ran the advnace 5.6K foot O' course. Lots of trails crisscrossing the map, but many times route were through the woods, which for Kansas woods was very nice. No major errors and stayed in contact with the map. Could have overshot control #7 as I followed the reentrant parallel to the trail taht led to the marker. I sensed I had had gone far enough and a quick glance to the left showed me the marker. Could have been a longer day. Luck sometimes.
2 PM

orienteering (marker pickup) 17:10 [2] *** 1.2 km (14:18 / km)

My toes were cramping up and volunteered to pickup markers but only if I could walk to some markers closer by.

Thursday Feb 15 #

6 AM

strength/stretching (Dog Days) 31:00 [1]

Julie led the Dog Days workout at the Comm. Bldg.

And after run, static stretches.

running 37:42 [2] 3.5 mi (10:46 / mi)
shoes: Hoka One One

The Mass & Hill loop: it was 60F this morning, so the Dog Days group went outside, too. My plan was to run my Mass & Hill loop: Comm Bldg, Mass, 6th, cut across Watson Park to 7th, over to 11th & Missouri, up 11th, W Campus Rd, Jayhawk Blvd to Oread Hotel, down 12th and back to start. Had no energy this morning, certainly the first outdoor bike ride yesterday wore me out. Kept easy pace and slowly ran 100% up 11th St. I AM slowing down, a future road race will verify that.

Wednesday Feb 14 #

9 AM

biking (road bike) 1:48:32 [3] 21.58 mi (11.9 mph)
slept:8.0 shoes: Specializes Sport MTB

shortest Lawrence Loop I could do (i.e., at Overland, cut to 6th & skipped going to SPL). Stopped at bench east of Kasold on bikepath to take in a gu gel. Getting double vision near Haskell and stayed that way until i got home. Temp: ~45F, wind from S. Overcast.

79 rpm.

Skipped Dog Days workout since we got back late from Jersey Boys show about 10:30 pm.
10 AM

strength/stretching 10:00 [1]

stretches: tempo calves, buzzsaw planks, stretchband for achilles.

Tuesday Feb 13 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

Red Dog himself led the workout. I was too tired (overall tiredness; the workout wasn't hard) to do the run after the workout, so I drove home.

Monday Feb 12 #

8 AM

running 49:23 [3] 4.5 mi (10:58 / mi)
slept:7.0 shoes: Hoka Clifton

From LAD back home via Ousdahl and Burge Union.

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

dynamic stretches before driving to LAD, then run, and static stretches afterwards including tempo calves.

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