Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Jun 14, 2020:

activity

time

miles

biking

4:20:20

57.39

(13.2/h)

92.36

(21.3/h)

307

orienteering

2:07:07

11.27

(11:17)

18.13

(7:01)

193

18c

strength/stretching

1:41:00

running/walking

1:13:31

4.78

(15:23)

7.69

(9:33)

Total

9:21:58

73.44

118.18

500

18c

averages - sleep:7.7

2:42

0:00

» now

Sunday Jun 14, 2020 #

7 AM

strength/stretching (Dog Days) 39:00 [1]
slept:8.5

DD exercises at home, 4x25 pushups

8 AM

running/walking (walking/running) 31:31 [1] 2.13 mi (14:48 / mi)
(rest day) shoes: Hoka Clifton 6

Easy Galloway walk/jog on Princeton to Peterson Rd and back; cut thru The Cottages. Lots of shade on this route. A good recovery excursion.

Saturday Jun 13, 2020 #

7 AM

strength/stretching warm up/down 18:00 [1]

pre-run stretching at home, then about 10 min. with Red Dog, before driving over to FUMC West Campus for 5K. Then post run stretching.

running/walking warm up/down 23:00 [1] 1.75 mi (13:09 / mi)
slept:7.0 shoes: Hoka Clifton 6

Downtown run before Dog Days stretching

8 AM

orienteering tempo (on an XC course w/ map) 29:18 [3] * 5.0 km (5:52 / km) +39m 5:38 / km
ahr:122 max:143 shoes: Hoka Clifton 6

Westward Ho 5K cross country in support of Family Promise. Ran with a air photo map of the course and tried to pick off recognizable features along trail, at least the first half, then sweat and tiredness led to less map reading. Did pace counting the last 2K to keep mind off of pain.
There's going to be more 5K hard runs in the next 4-5 weeks. I need to find time to do easy relaxed long runs and bike rides.

C • 5k 1

Friday Jun 12, 2020 #

8 AM

biking (road bike) 1:37:27 [3] 22.13 mi (13.6 mph)
ahr:102 max:168 slept:7.5 shoes: Specialize Sport MTB

Lawrence Loop - felt I had a little more energy today after I got going. Start was sluggish. Helped I was trying to someone on the bike path by LMH West to Bob Billings Pkwy. Didn't catch him, but kept my pace and effort higher than usual.

Avg cadence: 81 rpm, temp: 70, sunny, nice.

Thursday Jun 11, 2020 #

6 AM

strength/stretching 8:00 [1]
slept:7.75

pre/post run stretching

orienteering hills (Galloway run) 1:37:49 [3] * 8.16 mi (11:59 / mi) +154m 11:19 / mi
ahr:117 max:174 18c shoes: Hoka Clifton 6

Ran from home to West Campus (Galloway 60/30 intervals, easy).
Then did my own orienteering run using the May 2020 West Campus Control Picking Map. I went only to the prime numbers. Start/finish at corner of Crestline & Petefish.
19-17-13-11-7-3-2. then back up 59-53-47-5-43-41-37-31-29-27-23. Ran 95% except for the uphill to 43.
Then Galloway intervals back home. Wanted a long, easy run, but not at tempo.
To keep the jog to West Campus interesting, kept looking around noticing details of houses, yards and gardens thinking how I would map it or if they would be a good control point for an urban O. So, "orienteering" without a map at least going out. Mostly tuned out on the return home.

Next time, the Fibonacci sequence?

Tuesday Jun 9, 2020 #

6 AM

strength/stretching (Dog Days) 36:00 [3]
slept:7.5

6:30 AM - DD at home, 4x25 pushups

4 PM

running/walking (walking) 19:00 [1] 0.9 mi (21:07 / mi)

neighborhood walk to stretch legs.

Monday Jun 8, 2020 #

8 AM

biking (road bike) 2:42:53 [2] 35.26 mi (13.0 mph) +307m
ahr:105 max:184 slept:8.0 shoes: Specialize Sport MTB

To Lone Star Lake dam. Felt really sluggish and worn out starting out and thought about turning around early at the Clinton Parkway, but went on and glad I did. Nice to see Lone Star again. I was going slow and I doubt if I'll ever pass many fit riders again. Felt strain in the left lower calf.

cadence: 80 rpm

Plan: rest for 2 days - no running, no biking.

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