Training Archive: gas_turbineIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| walk dog 36:00 [1]1.8 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
Tuesday Apr 29 | ||
| Run with dog 20:00 [3]1.75 mi (11:25 / mi) | |
| weight:192lbs shoes: defyance (sic) | ||
| Started out cooler, but by end, I had shed the had & gloves.
Still very stiff from Sunday. The body just doesn't recover like it used to. The 23 individual scratches from the bush/woods hurt just as much as the other sore muscles. My knees look like I got attacked by a bunch of feral cats. Maybe I should have taken more paths - but what would have been the fun in that. If you go orienteering without 'crashing' through the woods, then it might as well be road racing. Either way, you end up wearing funny looking clothes. --> But at 44, you are entitled to wear anything you want. Then again, I need an outlet for sporting my, um, 'style', since I don't golf. Time for a new bathroom scale.... This one must be broken. | ||
| C • Gaiters 4 | ||
| Fast Walk 55:00 [2]3.2 mi (17:11 / mi) | |
| Cool and windy, but very nice when going with the wind at the end (very sunny).
http://www.gmap-pedometer.com/?r=1849685 3.098 miles 52 min. plus to+from Decided to go straight after bridge. Very much like orienteering - lots of ducking, small path. Came out near some type of detention facility (?) near MCC. | ||
| walk dog 15:00 [1]0.5 mi (29:59 / mi) | |
Monday Apr 28 | ||
| Run with dog 20:00 [3]1.75 mi (11:25 / mi) | |
| shoes: defyance (sic) | ||
| Very stiff, but made myself go out there. The dog was happy about it.
Rain starting - made all the scratches on my knees sting. | ||
| Lifting 13:00 [4] | |
| shoes: Yes | ||
| Why does there have to be mirrors in the lifting room at work? It's embarrassing - the wrong parts are flexing. | ||
| walk dog 10:00 [1]0.5 mi (19:58 / mi) | |
| shoes: Yes | ||
Sunday Apr 27 | ||
| Event: ROC - Oatka Creek Park | ||
| Orienteering 1:52:09 [5]*** 8.5 mi (13:11 / mi) | |
| weight:189lbs shoes: Brooks - screw shoes mudders | ||
| 21:24 sprint (in 4th when I left)
Getting back into shape. Still a long way to go but felt pretty good. However, no major route mistakes. One face plant. 90:45 red (find all 27) Note - gaiters don't cover your knees. ouch. Longer than I've run in a very long time. Nothing left in the tank. The walkers were passing me. They used better route choices (Brain left after 1/2 way through red - just wanting ot finish). Thought about taking a nap under the big tree in the middle of the field after fighting way through brush. Had 2 'face plants'... The joys of off-trail running. Need to learn when to do trails vs. when to go straight through. | ||
| walk dog 35:00 [1]1.75 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
Sprint - Splits | ||
Red (all 27 controls) - Splits | ||
Saturday Apr 26 | ||
| mow lawn (push) 1:05:00 [2] | |
| shoes: Brooks - screw shoes mudders | ||
| That IS a workout (maybe even for those under 40). I need to sharpen the blades. The hill in the back yard makes it interesting. Need to work on a strategy - back & forth (and across vs. up), circles, do circles around trees? Which is most efficient? Saving $35 vs. lawn service.
Probably won't run today. I'll test myself in tomorrow's sprint at Oatka. plus edging - 20min | ||
| walk dog 59:00 [1]3.0 mi (19:39 / mi) | |
| weight:191lbs (rest day) shoes: defyance (sic) | ||
| 3x-
.75 .5 1.75 knee twingy - on top. | ||
Friday Apr 25 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| Normal loop.
Dog dragging a bit - due to wet grass? Knee twinged a tiny bit, but in general, feeling stronger all the time. | ||
| mow lawn (push) 45:00 [2] | |
| shoes: defyance (sic) | ||
| once again, if you are over 40, this counts | ||
| walk dog 10:00 [1]0.5 mi (19:58 / mi) | |
Thursday Apr 24 | ||
| Run with dog intervals 25:00 [4]2.5 mi (10:00 / mi) | |
| weight:192lbs shoes: defyance (sic) | ||
| 'quarters' (150-160 strides) x4 in 2.5 loop.
Dog not happy about doing the last one --- "why are we doing this?" Weight going up? Must be in the 'building muscle" phase. Hmm. | ||
| Fast Walk (Canal Walk) 30:00 [2]2.3 mi (13:02 / mi) | |
| shoes: Work Addidas beaters | ||
| Canal walk at lunch. Time last mile - 13:36
Beautiful day | ||
| walk dog 30:00 [1] | |
| shoes: defyance (sic) | ||
| Got to love a day like today. Everyone in neighborhood out. Lots of daffodils. We earned this from the long winter... | ||
Wednesday Apr 23 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| walk dog 20:00 [1]0.75 mi (26:39 / mi) | |
Tuesday Apr 22 | ||
| Indoor bike 25:00 [3] | |
| shoes: Bare feet | ||
| at hotel | ||
| walk dog 15:00 [1]0.75 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
Monday Apr 21 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| The usual. Still stiff. | ||
Sunday Apr 20 | ||
| Event: ROC - Mendon Ponds Park - Recreational courses | ||
| Orienteering 34:27 [3]** 2.1 km (16:24 / km) +25m 15:29 / km | |
| shoes: defyance (sic) | ||
| Yellow course (recreational)
(placeholder) Raced vs. A&R - Ground rules: I walked w/dog whereas and they were allowed to run (although I learned later they stopped running after the first control - too many on-line games and not enough exercise?). Overall - 3rd vs. 5th place. I took every direct route (x-country - through every bush known to man). But it worked. However, I have learned the importance of wearing gaiters. Also, very occasionally, staying on path would have been better (e.g. where the deer were and the dog pulled me to chase them) http://roc.us.orienteering.org/results/results2008... | ||
| walk dog 20:00 [1]1.0 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| walk dog 35:00 [1]2.0 mi (17:29 / mi) | |
| shoes: defyance (sic) | ||
| So stiff from the O meet.
Very very stiff | ||
| Orienteering (Orienteering meet) 57:48 [5]4.0 mi (14:27 / mi) +150m 8:03 / km | |
| shoes: Brooks - screw shoes mudders | ||
| I definitely held my own on the last few controls. It was the fist 2/3 of the controls that killed me.
http://roc.us.orienteering.org/2008-A-meet/2008%20... 426414 Carl Palmer ROC M40+ 57:48 OK 1(125) 2(134) 3(114) 4(132) 5(140) 6(123) 7(126) 8(113) 9(104) 10(127) 11(118) 12(124) 13(121) 14(112) 15(F) 3:27 3:13 1:56 4:05 4:17 11:50 1:11 5:09 2:07 3:34 5:37 6:47 2:16 1:57 0:22 3:27 6:40 8:36 12:41 16:58 28:48 29:59 35:08 37:15 40:49 46:26 53:13 55:29 57:26 57:48 #6 was terrible (even though it was an EASY one). If the map doesn't say water, and you are running through water, you are not where you think you are..... | ||
Red - Splits | ||
Friday Apr 18 | ||
| Run with dog 30:00 [3]2.5 mi (11:59 / mi) | |
| shoes: Brooks - screw shoes mudders | ||
| walk dog 30:00 [1]2.0 mi (14:59 / mi) | |
| shoes: Brooks - screw shoes mudders | ||
Thursday Apr 17 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| weight:190lbs shoes: defyance (sic) | ||
| OK at beginning
Tight achilles at end - take it easy easy jog - 125 strides .283km --> 44strides/100m Remember when running anything slower than 7:30 didn't count as training? Oh yeah, 23 years and 34 pounds ago.... What do I say to that? I may be old, but I'm fat too. Um, I'm running slow.... - so the dog can keep up - so I don't upset the earth's rotation - because it's fire season - need to be careful. Hmm, this one only works if I lived in California. - to give others a chance - to lull others into a false sense of security. - so drivers can have time to react to my presence - to save wear & tear on my shoes, the grass, the pavement... - so I can get more 'time' in exercising (the doc says at least 30 min/day - didn't say how many miles) - because I'm tapering for racing season - so I don't set off car alarms - so I don't start tornados from the vortices I could leave behind - so the cops don't get suspicious of my activities. .... | ||
| walk dog 35:00 [1]2.0 mi (17:29 / mi) | |
| shoes: Yes | ||
Wednesday Apr 16 | ||
| Speed work 25:00 [4]2.5 mi (10:00 / mi) | |
| weight:189lbs | ||
| Fartlek - 7@100 stride each (~220m)
100 strides = 0.2833 km --> 35 strides/100m Weight per new scale setting (-000, "do not touch calibration") - will use as baseline from now on, and go by deltas. Last night, it said 196, but I'll ignore that as an outlier. As a certified six sigma green belt, I can say that. Dog trying to herd me. | ||
| Fast Walk 40:00 [2]2.87 mi (13:56 / mi) | |
| Fast walking - .8029 mile in 11:15 - exactly 14min pace to clinton
http://www.gmap-pedometer.com/?r=1801938 exactly 40min georgeous day | ||
| walk dog 30:00 [0]1.0 mi (30:00 / mi) | |
Tuesday Apr 15 | ||
| Run with dog 25:00 [3]2.5 mi (10:00 / mi) | |
| Getting easier all the time | ||
| Fast Walk 30:00 [2]1.85 mi (16:10 / mi) | |
| Canal walk
http://www.gmap-pedometer.com/?r=1796507 | ||
| Lifting 8:00 [4] | |
| shoes: Yes | ||
| one of each machine, no rest in between, low weight | ||
| walk dog 35:00 [1]1.8 mi (19:26 / mi) | |
| to other side | ||
Monday Apr 14 | ||
| Run with dog 30:00 [2]2.5 mi (11:59 / mi) | |
Sunday Apr 13 | ||
| Run with dog long 50:00 [2]4.0 mi (12:29 / mi) | |
| weight:190lbs | ||
| not as bad a day as expected - taking it easy.
0.7735 km 400 strides slowest jog possible (10:30/mi pace). ~52 strides per 100m http://www.gmap-pedometer.com/?r=1788088 slowest jog uphill (fall meadow) 505 paces .8759 km = 57 strides per 100m Normal jog - 42 strides per 100m. | ||
| walk dog 40:00 [0]2.2 mi (18:11 / mi) | |
| You know you're old when you count walking the dog as exercise | ||
Saturday Apr 12 | ||
| Speed work intervals (halves) 30:00 [5]3.0 mi (10:00 / mi) | |
| 1/2 mile route at Mendon:
http://www.gmap-pedometer.com/?r=1784811 Little hill in middle makes it interesting. (plus mud - flying up all around, kind of like a horse racetrack) 3:27 3:23 Gee, that didn't feel so bad. 3:33 Help me, I'm dying. At least the dog had fun. OK, so it isn't 2:15's. But it's a start. | ||
Friday Apr 11 | ||
| Run with dog 5:00 [2]0.5 mi (10:00 / mi) | |
| Indoor bike 20:30 [3] | |
| Lifting 8:00 [3] | |
Thursday Apr 10 | ||
| Run with dog 20:00 [2]1.75 mi (11:25 / mi) | |
| weight:192lbs | ||
| Morning poop loop, lots of sniffing | ||
| Fast Walk 10:47 [2]0.81 mi (13:23 / mi) | |
Wednesday Apr 9 | ||
| Run with dog 22:00 [3]2.2 mi (10:00 / mi) | |
| last 1/2 m faster-8 min pace. Really? Wow that's terrible.
I used to run a 15:43 5K. 23 years and 35 (ouch) pounds ago. | ||
Tuesday Apr 8 | ||
| Run with dog (morning loop) 30:00 [2]2.5 mi (11:59 / mi) | |
| Lifting 5 [3] | |
Monday Apr 7 | ||
| Indoor bike (Morning bike) 20:00 [2] | |
Sunday Apr 6 | ||
| Run with dog 40:00 [2]4.0 mi (10:00 / mi) | |
| Through powder mills & back | ||