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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Nov 22:

activity # timemileskm+m
  biking2 2:29:00 11.7(4.7/h) 18.83(7.6/h) 92
  running2 2:20:48 11.52(12:13) 18.54(7:36) 78
  strength/stretching5 1:46:00
  orienteering2 1:19:21 5.27(15:03) 8.48(9:21) 43
  Total8 7:55:09 28.49 45.85 213
averages - sleep:7.6

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Sunday Nov 22 #

8 AM

orienteering (walking/running) 1:04:55 [1] * 4.0 mi (16:14 / mi) +33m 15:49 / mi
ahr:117 max:175 shoes: Hoka Clifton 6

LLELA (TX) Nature Preserve. Damon suggested a trail run where he's run a lot. Trail running is hard for Dee and she didn't enjoy this as much. It was a mix of walking and running. Ran with a topo map of the area.

strength/stretching warm up/down 8:00 [1]

10 AM

orienteering (trail run) 14:26 [3] * 1.27 mi (11:22 / mi) +10m 11:06 / mi
ahr:136 max:169 shoes: Hoka Clifton 6

After walk.run, Damon ran the same set of loops again, and I opted to run just the Black Jack Loop pushing the pace. Dee rested and then went out on own a few hundred meters on Black Jack. Ran with topo map of trail. Good exercise to follow the trail and NOT pace count.

Saturday Nov 21 #

9 AM

biking 1:52:00 [2] 9.7 mi (5.2 mph) +92m
max:148

Drove to LBJ Grasslands and rode trails with Dee and Damon. Dee had a tough time on the gravel and on a borrowed bike. Got to see where Damon goes to ride and camp out.

Friday Nov 20 #

5 PM

biking 37:00 [1] 2.0 mi (3.2 mph)
max:159

Drove to Dallas. Then, evening ride with Damon and Dee by Lewisville Lake. stop and go, easy ride to catch sunset.

Thursday Nov 19 #

6 AM

strength/stretching (Dog Days exercises) 40:00 [1]
slept:7.75

stretches and calis; 5x25 pushups
9 AM

strength/stretching warm up/down 8:00 [1]

running warm up/down 10:00 [1] 0.5 mi (20:00 / mi)

east jog before and after run on XC course.

running (cross country) 1:09:12 [3] 6.26 mi (11:03 / mi) +55m 10:46 / mi
ahr:154 max:179 shoes: Salomon XT Wings 3

Did my own time trial 10K on the Billy Mills Trail course at Haskell. Gusty winds from the south, sunny, ~60F. Did push the pace at the end. At 3 mi, I had 34 min and at first figured a 68 min finish or 1:08, but quickly remember is 6.2 mi (10K) and guessed I should finish in 1:10. Also figured I had more uphills in the last 3 miles and more in the open into the wind, so the need to push. 1:09:12 was good. The depressing not at 3 mi at 34 min was Billy Mills had already finished his 10K under 29 min. But then I wondered what Billy could run today as a 75+ runner. Overall, it was a nice run.

Had cramps again in both feet after the run and had to wait for cramps to go away before I could drive the car. Is it because I wear the old Salomon shoes?

Wednesday Nov 18 #

Note
(rest day)

just a short walk on Westchester, 25 pushups and some stretching (rowing with band)

Tuesday Nov 17 #

7 AM

strength/stretching 8:00 [1]
slept:8.0

pre-run stretching

running (Galloway run) 1:01:36 [2] 4.76 mi (12:57 / mi) +23m 12:45 / mi
ahr:166 max:188 shoes: New Balance 880

From home to S Shaw & Burcham parks looking into the woods and thinking maybe I can set an Usynlig O course. Did not carry a map just looking around. Lots of homeless sites with tents in some parts. Seems to be a lot more nice camping tents like these homeless had more money than others in the past.
Galloway intervals 60:30 most of the time. Sunny, ~ 34F.
23m of climb (flat).
Dropped my cellphone and small wallet out of my fanny pack (I had left it unzipped). Would be a real problem if I lost my cellphone. Need to be more careful.

Monday Nov 16 #

strength/stretching (Dog Days exercises) 42:00 [1]
slept:7.0

for most exercises: 15 reps.
5x25 pushups
2x15 heel extensions (L,R)

Terrible headache while doing jumping jacks, so didn't do a second set.

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