Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Jul 28, 2019:

activity

time

miles

biking

3:15:13

21.92

(6.7/h)

35.28

(10.8/h)

running/walking

2:45:08

13.38

(12:20)

21.53

(7:40)

strength/stretching

1:43:00

orienteering

29:48

2.1

(14:11)

3.38

(8:49)

Total

8:13:09

37.4

60.19

averages - sleep:6.9

2:10

0:00

» now

Sunday Jul 28, 2019 #

7 AM

strength/stretching 10:00 [1]

running/walking (Galloway run) 1:52:20 [2] 8.95 mi (12:33 / mi)
shoes: Hoka Clifton 4

After bike riding yesterday (not too far but over a long time), decided to get in a long run on a flat course and going easy. Galloway 60/30 intervals.
From house to Sandra Shaw Park, avoided Burcham trail and got to Woodlawn School to see the new finish line I need for the T-Day run. Then back across bridge to South Park, up to 943 Louisiana (Jackson's old house) and realizing I was measuring my distance by kilometers, added more loops near home to get close to 9 miles.

Saturday Jul 27, 2019 #

7 AM

strength/stretching (Dog Days) 10:00 [1]

Went to Dog Days to just stretch with the group, then drove to calibration course on Clinton Parkway.

8 AM

biking 2:00:00 [1] 8.3 mi (4.2 mph)
shoes: Specialize Sport MTB

5K course certification rides. Rode old calibration course by Raintree. Then 2 rides of the 5K course in north Lawrence. Then back to recalibrate bike. Used the Jones counter to measure. I think I got all the calculations and conversions correctly done.

Thursday Jul 25, 2019 #

6 AM

strength/stretching 28:00 [1]

Kenny Baldwin workout (i.e., 3 sets of each exercise) - not brutal. Pleasant temps for the morning. Relaxed workout.

running/walking (walking) 9 [1] 0.5 mi (18 / mi)
slept:7.0 shoes: Hoka One One

1 lap in front of Lied Center (Irving Hill Rd, Constant, Petefish)

Wednesday Jul 24, 2019 #

9 AM

biking (road bike) 1:15:13 [1] 13.62 mi (10.9 mph)
shoes: Specialize Sport MTB

Rode to Steve Riley's old calibration course along Clinton Pkwy (across from Raintree) to see if the markings were still there. The current calibration course closer to West Campus is closed for sidewalk repairs. So easy bike ride zigzagging through streets to get to Inverness then to the old calibration course. Rode it 4 times to get a measurement with my Garmin; I did not have the Jones counter. Then headed back via Wakarusa, Folks, Harvard and Peterson. Then rode Paul Heitzmann's old calibration course along North Iowa. That would be nice to use since it's just a block from my house, though on a busy truck street, but with a bike lane. So, 13+ miles for the morning - an easy ride.

Tuesday Jul 23, 2019 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

calis and stretching, then went on my own run, then static stretches afterwards.

running/walking 32:25 [2] 2.8 mi (11:35 / mi)
shoes: Hoka Clifton 4

warm jog from Lied Center to Spooner Hall (took Crescent Rd and avoided any hills) to do Mary's 4 Spooner Hall courses she had designed for June 30.
Then jogged back, Galloway 60/30 intervals.

7 AM

orienteering hills 29:48 [3] 2.1 mi (14:11 / mi)
shoes: Hoka Clifton 4

Ran Mary's 4 Spooner courses. Map
Spooner 1: 6:05, .4 mi.
Spooner 2: 6:06, .45 mi.
Spooner 3: misread the course and took controls out of order, about 7 min.
So, took a break by walking to the Union for water.
Spooner 4: 4:58, .35 mi.
Spooner 5: 5:39, .44 mi.
Yes, a hill workout.

Monday Jul 22, 2019 #

6 AM

strength/stretching (Dog Days) 25:00 [1]
slept:6.75

forgot to check the exact time of the workout led by Red Dog himself this morning. Wasn't brutal but I was tired from this weekend's activities.
Temp:69F, nice.

running/walking (walking) 20:14 [1] 1.13 mi (17:54 / mi)
shoes: Hoka One One

just an easy stroll, from Lied Ctr, Constant, down to 15th and back.

Been having tightness and aches in the right hip and back of the right leg. Doing all the exercises t Dog Days to try and loosen them up.

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