Training Log: gas_turbine
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Run (no dog) | 4 | 2:14:04 | 16.76 | (8:00) | 26.97 | (4:58) | 189 | |||||
| Physical Therapy | 3 | 45:00 | ||||||||||
| Treadmill | 1 | 25:16 | 3.38 | (7:28) | 5.44 | (4:39) | ||||||
| Plank! | 3 | 15:00 | ||||||||||
| Total | 5 | 3:39:20 | 20.14 | 32.41 | 189 | |||||||
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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.
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.
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
.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)
Recent Comments
| 5+ days ago | |||
| • | snow and ice | 4 | |
| more... | |||
Next Up
- 14w, 1d: OCIN Flying Pig XXIII ?
- 19w, 2d: 40th Annual West Point National Meet ?
- 68w, 1d: Flying Pig XXIV ?
- All Upcoming
Training Targets
2018 Calendar Year | ||||||
| 100c | ||||||
| actual: | 80c | 80% | ||||
| projected: | 84c | 84% | ||||
+ Speed work + Orienteering + Run (no dog) + Treadmill + Race (Running) | 1000mi | |||||
| actual: | 754.6mi | 75% | ||||
| projected: | 796mi | 79% | ||||
Reports
Search Log
------------------ Carl's Page ----------------------
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- Mar 22, 2019 [14w, 1d]: ? - OCIN Flying Pig XXIII
- Apr 27, 2019 [19w, 2d]: ? - 40th Annual West Point National Meet
- Jun 6, 2019 [25w, 0d]: N - World Cup Round 1
- Apr 3, 2020 [68w, 1d]: ? - Flying Pig XXIV
- Jul 21, 2020 [83w, 5d]: ? - California Orienteering Festival
- Jul 25, 2020 [84w, 2d]: ? - North American Orienteering Championship
- Jun 17, 2050 [1,644w, 1d]: ? - wmoc 2050 M85+... With global warming in full gear, I'll ...
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Dec 15 | | ||||||||||
| Dec 8 | | ||||||||||
| Dec 1 | | ||||||||||
| Nov 24 | | ||||||||||
| Nov 17 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Dec 15 | | ||||||||||
| Dec 8 | | ||||||||||
| Dec 1 | | ||||||||||
| Nov 24 | | ||||||||||
| Nov 17 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Dec 15 | | ||||||||||
| Dec 8 | | ||||||||||
| Dec 1 | | ||||||||||
| Nov 24 | | ||||||||||
| Nov 17 | |
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