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Training Log Archive: MeanGene

In the 7 days ending Oct 31:

activity # timemileskm+m
  running/walking4 3:08:00 14.73(12:46) 23.7(7:56) 103
  strength/stretching5 1:32:00 0.5 0.81
  orienteering1 30:57 2.78(11:08) 4.47(6:55) 4512c
  Total7 5:10:57 18.01 28.98 14812c
averages - sleep:7.5

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Sunday Oct 31 #

Note
(rest day)

Walked around the Belgian Waffle Ride to see the start at 7:30 am, then came back to look around 2 pm.

Saturday Oct 30 #

7 AM

strength/stretching warm up/down 20:00 [1] 0.5 mi (39:59 / mi)
slept:7.5 shoes: Salomon Sense Ride 4

Dog Days warmup exercises and stretches at th Lied Center parking lot today to avoid the crowds expected for the Belgian Waffle biking event this weekend. Including about 5 minutes of easy jog
8 AM

orienteering 30:57 [3] ** 2.78 mi (11:08 / mi) +45m 10:36 / mi
ahr:119 max:133 12c shoes: Salomon Sense Ride 4

Ran the bike O course Mary laid our in Aug 2020 on KU's West Campus. Since I started at the Lied Center it was a fast downhill start, but I warmed up enough I managed and suffered the return uphill. Another day I ran most of the way instead of trotting with Galloway method. 12 control points on the map; just a training run to get ready for Fritz's courses at Rock Haven in 2 weeks. Not technically challenging but doing some brushing up on O' and map reading skills.

Friday Oct 29 #

9 AM

strength/stretching warm up/down 5:00 [1]

running/walking 35:41 [3] 3.12 mi (11:26 / mi) +43m 10:58 / mi
ahr:137 max:163 slept:8.0 shoes: Hoka Clifton 8

to 9th & Schwarz and back - 100% running.
Overcast, mild wind from NW, temp 46F.

Thursday Oct 28 #

6 AM

strength/stretching 25:00 [1]
slept:7.0

Dog Days workout at the Library Parking Garage due to morning rain.
Also 2x30 pushups after workout and run.

running/walking hills 19:15 [3] 1.53 mi (12:35 / mi)
ahr:155 max:174 shoes: Hoka Clifton 6

2 x ramps - basement to level 3 (raining so skipped level 4);
2 x backwards jog up 50m of ramp;
2 x stairs

Garmin does not measure climb indoors.

Wednesday Oct 27 #

Note
(rest day)

Tuesday Oct 26 #

6 AM

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

DD and some pre-run stretches at home

running/walking 34:59 [2] 2.43 mi (14:24 / mi) +16m 14:06 / mi
ahr:123 max:159

taking it easy after long run yesterday. From 14th & Rhode Island to 6th & Mass and back - walked 1st block, then ran next block, repeated to the end + 1 lap walk around track.

Monday Oct 25 #

8 AM

strength/stretching warm up/down 12:00 [1]

pre/post run stretches
10 AM

running/walking long 1:38:05 [2] 7.65 mi (12:49 / mi) +44m 12:36 / mi
ahr:108 max:146 slept:8.0 shoes: Hoka Clifton 8

from home to T Day 5K course (mostly) including relocating the 2 mile nail marker on the levee.
Galloway intervals (mostly 90/30).

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