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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Mar 14, 2021:

activity # timemileskm+m
  biking2 2:03:42 24.4(11.8/h) 39.27(19.0/h) 229
  orienteering2 2:00:48 6.5(18:35) 10.46(11:33) 189c
  strength/stretching4 1:34:00 0.31 0.5
  running/walking1 51:00 2.9(17:35) 4.67(10:56) 24
  Total8 6:29:30 34.11 54.9 2719c
averages - sleep:7.9

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Saturday Mar 13, 2021 #

11 AM

strength/stretching warm up/down 12:00 [1] 0.5 km (24:00 / km)
shoes: Icebug Pytho4 M BUGrip

Pre-race stretching, jog to start, more warmup run and later walk back to car.

orienteering race 46:48 [3] *** 2.75 mi (17:01 / mi)
9c shoes: Icebug Pytho4 M BUGrip

3.1K Middle courser at Hodge Park (KCMO). Light rain throughout run; had hard time trying to read the map with glasses fogged and mud splattered over the map (after I had to cross a muddy creek to Pt 6. Couldn't read clearly enough the map going to 6 and wandered too much with 4 other people. Breaks in the indistinct trail could have been drawn better to show the U-turn in the trail just SE of pt 6. Got further SE onthe paved path and saw the big bend in the creek and went NW to the control. Woods were slow and brambly as advertised and I should have taken a lot more all trails routes.

Friday Mar 12, 2021 #

6 AM

strength/stretching (Dog Days exercises) 40:00 [1]
slept:8.0

DD calis & stretching,
5x30 pushups.
Did almost all the previous regular exercises except bridges done without the ball.

Thursday Mar 11, 2021 #

10 AM

running/walking (walking) 51:00 [1] 2.9 mi (17:35 / mi) +24m 17:09 / mi
ahr:115 max:127 slept:8.0 (rest day)

Burcham and river and back, walk.
Very tired today.

Wednesday Mar 10, 2021 #

7 AM

strength/stretching (Dog Days exercises) 29:00 [1]
slept:7.75

DD Exercises for 3/9: (* my additions)

Stretches
* 30 pushups
20 Jumping Jacks
20 Alternating Toe Touches
10 Speed Skaters
10 Half-Squats
* 30 pushups
10 Lunges, each way (front, back, side)
* 30 pushups
10 Twisting Sit-Ups
10 Reverse Crunches
10 Crunches
15 Dogs, each leg
15 KU Track
15 Mountain Climbers
5 Push-Ups, each way (regular, wide, triangle)
* 15 more reg. pushups
10 V-Ups
20 Triceps Dips
* 10 leg lifts (ea. side - straight, knee up, crab)
skipped the running today
11 AM

biking (road bike) 1:13:29 [3] 14.4 mi (11.8 mph) +120m
ahr:105 max:161 shoes: Serfas tires

Clinton Pkwy/K10 and back. Very blustery wind from S.
75 rpm

Tuesday Mar 9, 2021 #

7 AM

strength/stretching 13:00 [1]

calis and stretching in the morning
10 min at 7am, then more loosening up stretched before 11 am O' training.
11 AM

orienteering 1:14:00 [2] 3.75 mi (19:44 / mi) +18m 19:27 / mi
ahr:112 max:144 slept:8.0 shoes: Icebug Pytho4 M BUGrip

Did Mike Shifman's course on the Riverfront Map. Time is estimate as I shut off the Garmin at pt 1 and restarted pt 2 and then taking splits. Slow going running mostly until I felt very faint after pt 10. Walked the rest of the way with some slow jogging from 14 in. Sunny, temp about 65-70F.

Monday Mar 8, 2021 #

2 PM

biking (road bike) 50:13 [2] 10.0 mi (11.9 mph) +109m
ahr:140 max:182 shoes: Serfas tires

From Arboretum, bike path to Mutt Run, then outlet Park and Eagle Bend, then straight back. First test bike ride after hernia surgery. Seemed OK, felt a little strain again on the right side like I had the first two times I started running again. No problems afterwards. Perceived intensity a 2, but Garmin had me in effort zone 5 mostly.
Cadence: 76 rpm avg.

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