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Training Log: gas_turbine

In the last 7 days:

activity # timemileskm+m
  Run (no dog)4 2:14:04 16.76(8:00) 26.97(4:58) 189
  Physical Therapy3 45:00
  Treadmill1 25:16 3.38(7:28) 5.44(4:39)
  Plank!3 15:00
  Total5 3:39:20 20.14 32.41 189
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FrSaSuMoTuWeTh

Wednesday Dec 12 #

Physical Therapy 15:00 [3]

Plank! 5:00 [3]

Run (no dog) 31:58 [3] 4.0 mi (8:00 / mi) +20m 7:52 / mi
shoes: NB Vazee Blue with neon @work

Tuesday Dec 11 #

Run (no dog) 28:38 [3] 3.68 mi (7:47 / mi) +53m 7:27 / mi
shoes: NB Vazee Blue #1@home

Ran early to test body - back a little stiff, and hammy mentioned that it was there. However, not a deal-breaker for

31F - Ran with the Tracer360 vest, no headlamp, shorts, long T... Prefer running without the headlamp - I believe the lighted vest is safe enough given the dearth of vehicles and the route I take (sidewalks on the worst road). Bigger concern is not seeing ice, but that happens with the headlamp as well. In fact, there is a tradeoff, as the headlamp makes it harder to see things at mid-range.

Monday Dec 10 #

Run (no dog) 32:09 [3] 4.0 mi (8:02 / mi) +20m 7:55 / mi
shoes: NB Vazee Blue with neon @work

Could smell the apartment fire going on in Rochester.

about 1/2 of route had snow or (some) ice. 32F, long T, gloves and shorts. About 1/4 of the stretch between JCC and Clover was covered (but not deep). One good sunny day would get rid of it, but not sure when that will happen.

Feel as though my feet got quite a workout on the snow covered dirt path.

1 pretty woodpecker about the size of a robin. Flew in the same swooping fashion as other larger woodpeckers.

Physical Therapy 15:00 [3]

Plank! 5:00 [3]

Sunday Dec 9 #

Run (no dog) 41:19 [3] 5.08 mi (8:08 / mi) +96m 7:41 / mi
shoes: Addidas white light

"long" easy run.

Friday Dec 7 #

Treadmill intervals 20:16 [4] 3.1 mi (6:32 / mi)
shoes: NB Vazee blue #2 - at work

continuous run of a 5K
.5 miles at 7:30 (includes the slow initial accel)
1 mile at 6:00
.5 at 7:30
1 mile at 6:00 -- cheated by occasionally touching bar
.1 at 7:30
Did what I intended to do, but a long way off (and 15 lbs) from being able to compete well. However, no complaints from the leg either during or after, so that is a victory unto itself

Physical Therapy 15:00 [3]

Plank! 5:00 [3]

including 1 minute of bent leg lift upwards while planking.

Treadmill warm up/down 5:00 [2] 0.28 mi (17:51 / mi)

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Recent Comments

5+ days ago
snow and ice 4  
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Training Targets

Jan 1 – Dec 31 (365d)
2018 Calendar Year
Orienteering 100c
actual:80c80%
projected:84c84%
Run with dog
+ Speed work
+ Orienteering
+ Run (no dog)
+ Treadmill
+ Race (Running)
1000mi
actual:754.6mi75%
projected:796mi79%

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