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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Sep 27:

activity # timemileskm+m
  biking3 7:45:00 1722.6(222.3/h) 2772.26(357.7/h) 61
  strength/stretching3 1:18:00
  running2 1:09:34 6.12(11:22) 9.85(7:04) 24
  orienteering1 23:00 1.6(14:22) 2.58(8:56)
  Total8 10:35:34 1730.32 2784.68 85
averages - sleep:7.3

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Sunday Sep 27 #

(rest day)

rain today and so I didn't ride the Loop nor take any photos,

Saturday Sep 26 #

8 AM

strength/stretching warm up/down 7:00 [1]

running warm up/down 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Salomon XT Wings 3

running race 35:08 [3] 3.12 mi (11:16 / mi)
slept:7.0 shoes: Salomon XT Wings 3

Shoreline Shuffle 5K on trails. Nice run today. Only stubbed my toe twice but did not fall. Kept pace slightly below my "normal" race effort. A few people passed me, then other guy caught me about half way and stayed behind me. I wondered if he would pass me. Picked up the pace the last half mile and finished ahead of him. Social distancing, 1 min. start gaps with masks on at start. Bottled water and bagged chips at end. Small event (20 starters) but good to see friends and chat with new people. Talked to a couple who was at the Overlook Park O'. Another guy moved back to Kansas from Santa Cruz (CA); we talked about Big Basin Redwood Park and Forest of Nisene Marks, where I orienteered many years ago.
10 AM

orienteering warm up/down (walking/running) 23:00 [1] 1.6 mi (14:22 / mi)
shoes: Salomon XT Wings 3

I was at Clinton SP and felt energetic enough so decided after 2 weeks to remove the streamers from the Overlook Park O'. Easy stroll/jog.

Friday Sep 25 #

7 AM

strength/stretching 39:00 [1]

Dog Days type calisthenics and stretching.
5x25 pushups
8 AM

running 23:26 [1] 2.0 mi (11:43 / mi) +24m 11:18 / mi
ahr:109 max:150

easy jog to Lawrence and Longhorn and back. Felt sluggish (legs heavy) after 2 long days of course measure work on the bike.

Thursday Sep 24 #

9 AM

biking 1:45:00 [1] 7.6 mi (4.3 mph)
ahr:92 max:175 shoes: Serfas tires

Stop n Go on 12K and 8K courses to place mile markers for 8K (Oct 4) and adjusting proper mile markers for 12 in November. Had to carry stakes and plastic-sealed signs in a backpack meant for school. Had to use old bike toe straps to hold stakes to the backpack. Tools: hammer to nail down mile marker stakes (4" common nails and 10" nails for the start and turnaround on the 12K), steel tape for marker adjustments, spray paint for temporary marks when riding back to double check markers.
Afterwards put away the Jones counter after having certified 3 courses this summer.

Still avg cadence of 74 rpm

Wednesday Sep 23 #

8 AM

biking 4:00:00 [2] 1700.0 mi (425.0 mph)
slept:7.0 shoes: Serfas tires

course measurement for Levee 12K - calibration course 2X, and
2x 12K on levee. First time, a lot of stops to measure mile marks from an identifiable landmark - hard to do with so few along the levee.
Had lunch (food from Mama's Tamales) at 1 pm before doing final bike calibration. I was feeling dizzy and light headed earlier and fortunately I had a granola bar along to help.
Always a few minor hitches in measuring, but dealt with them better today.
But, I'll wait til tomorrow to do the final adjustments. A 3rd ride on the course would have been too much today.
Total time mentioned with all the breaks on the first measurement.

Tuesday Sep 22 #

7 AM

strength/stretching 32:00 [1]

Calisthenics and stretching.
5x25 pushups

Monday Sep 21 #

9 AM

biking 2:00:00 [1] 15.0 mi (7.5 mph) +61m
ahr:120 max:172 slept:7.0 (rest day) shoes: Serfas tires

Rode from home to the east end of the levee, stopping to remark the 8K mile marker points and set out a pole marker for the turnaround and prepped for calibrating the 12K course on Wed. Nice easy ride with 30 minutes of stops. Saw John Huchingson running 5 miles on the levee, scoping out the course.

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