Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: MeanGene

In the 7 days ending Oct 16, 2011:

activity

time

miles

running/walking

2:59:40

14.3

(12:34)

23.01

(7:48)

biking

1:08:00

15.8

(13.9/h)

25.43

(22.4/h)

strength/stretching

39:00

orienteering

13:40

1.2

(11:23)

1.93

(7:05)

Total

5:00:20

31.3

50.37

averages - sleep:7.6

1:16

0:00

» now

Sunday Oct 16, 2011 #

2 PM

biking (road bike) 1:08:00 [2] 15.8 mi (13.9 mph)
slept:9.0 shoes: Shimano (bike)

went to bed late watching the KU-OU game - it was 27-14 (OU) at that point and the Hawks held their own for through early in the 3rd quarter. Was too tired and went to bed, either I'd be surprised on the morning or hear the usual. I wasn't surprised.
So, slept til 7:30 am.
Late breakfast making waffles, did webpage stuff for running then it was 12:30. Strong breeze from the north. Rode to Clinton overlook and back. Supposed to be a 40 min run today going into the last week before the marathon. But really wanted to ride today. (Saw that Pete Gogol did a 4:37:19 at the KC Marathon yesterday).

Tried the new Nathan electrolyte tablet in the water bottle. One tablet for 24 oz, but I suppose my water bottle holds 12 oz. Was OK.

Saturday Oct 15, 2011 #

9 AM

running/walking warm up/down 35:00 [1] 2.0 mi (17:30 / mi)
shoes: Innov8 Oroc 340

Shawnee Mission Park: Double Ogg Dare. Warmup = parked car at the tennis courts parking lot, walked back towards start (at Theatre in the Park but didn't that far), then headed out on the trails (walk/jog) to the Ogg Dare finish for everything. Took my camera, but didn't take much of anything.

orienteering 13:40 [4] 1.2 mi (11:23 / mi)
shoes: Innov8 Oroc 340

Score course, self timed. Mostly in the open no rough areas. Didn't plan the best routes for a score course.
Afterwards took the tour of the Mack house which will be the new park lodge. Saw Lori Lange (A Dog Days friend) with her grandmother who was introduced to me at the former owner of the house. Area is going to be a nice addition especially with the old electric wire fences now removed.

running/walking warm up/down 27:20 [1] 1.5 mi (18:13 / mi)
shoes: Mizuno Cabrakan

Easy walk on trails back to car.

Thursday Oct 13, 2011 #

6 AM

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
slept:7.25 shoes: Mizuno Cabrakan

11th/Illinois (stadium) to Pinckney, then 6th & Mass, back on 9th to stadium.
7 pull ups at Pinckney (noticed the halo more around the cornea lenses after the 7th pullup - the eye-bulging straining probably wouldn't have been good the few weeks after the surgery)

strength/stretching (Dog Days) 15:00 [1]

Kenny Baldwin led us - not super tough, but an honest workout

running/walking hills 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Mizuno Cabrakan

from stadium eastside field, over to west side and up to JRP, then West Campus Rd, down 11th, and repeated going up JRP, then by Potter's Lake, up campanile, then down to car.

Wednesday Oct 12, 2011 #

6 AM

Note
slept:7.0 (rest day)

light rain in the morning and just didn't feel like going out today; worked on computer before going to work

Tuesday Oct 11, 2011 #

6 AM

running/walking warm up/down (walking) 15:00 [1] 0.5 mi (29:59 / mi)
shoes: Mizuno Cabrakan

Easy walk on east side of stadium

strength/stretching (Dog Days) 20:00 [1]

calis & stretching

running/walking hills 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Mizuno Cabrakan

stadium to Union garage, down 13th to Vermont, 11th, back to stadium

Monday Oct 10, 2011 #

6 AM

strength/stretching (dynamic stretching) 4:00 [1]
slept:7.0

running/walking 47:20 [3] 4.8 mi (9:52 / mi)
shoes: Brooks Ghost 3-tielace

from house to 10th & Mass. Light sprinkle turned to light rain - pleasant; wore 2 tec shirts. Walked 1 min after every mile (not half mile). Took the Garmin Edge to see if it would record my mile splits. Will use the Edge at Mankato in 2 weeks - just to to automatically record the mile splits. Plan to to do the marathon without any beeping timer and just use my wrist watch to walk every half mile and go completely on how I feel.

Right knee (on the left side) was aching slightly at the end. Not boding well to do 26 miles and be free of pain.

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