Training Log Archive: MeanGeneIn the 7 days ending Aug 13, 2018:
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Monday Aug 13, 2018 #
8 AM
strength/stretching warm up/down 10:00 [1]
dynamic stretching before run, static afrer.
orienteering hills 48:50 [3] 8.8 km (5:33 / km)
slept:8.0 shoes: Hoka Clifton 4
4 x & Ulrich's Hill using 4 old courses Mike E produced years ago. Parked at the finish. KU Band practice was going on in the parking lot (south side of map).
Jogged down to the start, ET to finish, repeat 4X.
Each leg about 1K:. 7:25, 6:24, 6:19, 6:08. Pushed pace uphill trying keep the effort even over 1K. Easy walk/jog back to start each time.
Jogged down to the start, ET to finish, repeat 4X.
Each leg about 1K:. 7:25, 6:24, 6:19, 6:08. Pushed pace uphill trying keep the effort even over 1K. Easy walk/jog back to start each time.
Sunday Aug 12, 2018 #
biking (road bike) 1:13:00 [2] 15.3 mi (12.6 mph)
slept:7.0 shoes: Specialize Sport MTB
easy ride to north Lawrence and the airport. Meandered around Thanksgiving Day 5K course. Saw a lot of bikers (groups, club riders, families) out today; great morning.
Saturday Aug 11, 2018 #
7 AM
strength/stretching (Dog Days) 15:00 [1]
Sat Dog Days back at 800 block of Vermont (fall sessions have begun). Warmup exercises.
After run, drove to Burcham Park. Quick warmup, then O' run (and later after O' run - hamstring and quad stretches)
After run, drove to Burcham Park. Quick warmup, then O' run (and later after O' run - hamstring and quad stretches)
running/walking (walking/running) 25:00 [1] 1.75 mi (14:17 / mi)
shoes: Salomon XT Wings 3
ran/walk for warmup before O meet at Burcham. 9th/vt to 7th/Mich. and back.
orienteering race 50:37 [4] *** 5.0 mi (10:07 / mi)
30c slept:7.0 shoes: Salomon XT Wings 3
Burcham Park: 30 control long course. Worked on pushing the pace thinking "how should I feel and how hard is the effort if this were a 10K road race?"
Friday Aug 10, 2018 #
Note
(rest day)
Thursday Aug 9, 2018 #
9 AM
biking (road bike) 2:23:00 [3] 30.0 mi (12.6 mph)
shoes: Specialize Sport MTB
Retro Group ride:
Hobbs Park > Leary Rd >Whitaker Hill>old 59>Zarco corner> Vinland and back to Hobbs.
79 rpm
Lunch at Lawrence Beer Co., good lunch and company.
Hobbs Park > Leary Rd >Whitaker Hill>old 59>Zarco corner> Vinland and back to Hobbs.
79 rpm
Lunch at Lawrence Beer Co., good lunch and company.
Wednesday Aug 8, 2018 #
6 AM
strength/stretching (Dog Days) 25:00 [1]
slept:7.5
DD workout and static stretches aftger O' run.
orienteering 32:08 [3] 3.0 mi (10:43 / mi)
shoes: Patagonia EVERLong
Wednesdays have been Dog Days exercises followed by a campus run. I created an OOM map and course of the Haskell campus and ran that instead of Red Dog's route.