Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	walk dog	24	27:44:51	79.28		127.58		58
	Run (no dog)	13	6:18:12	47.5	(7:58)	76.44	(4:57)	478
	Physical Therapy	10	5:30:00
	Walk	3	3:35:00	11.6	(18:32)	18.67	(11:31)
	Indoor bike	4	2:00:00
	Lifting	4	1:40:00
	Run with dog	2	26:00	1.56	(16:40)	2.51	(10:22)
	Stair climb machine	1	25:00
	Rowing Machine	1	20:13
	Elliptical	1	10:00
	Total	36	48:09:16	139.94		225.21		536
averages - weight:173.2lbs

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Monday Sep 30, 2013 #

Indoor bike 30:00 [3]
weight:172lbs shoes: Merrell Run Bare Access #2 gre

Note

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waiting around for workmate to finish his review of report, so I can send it to submit. So I skipped going to work out. Of course, it does not come (and still has not come). If they declare me "late", I'll be upset.

walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Asics Nimbus 13 (screws)

REPORT (& PROJECT) IS FINALLY DONE!!!
--------------
headlamp petering out - time to rotate the batteries.

Sunday Sep 29, 2013 #

walk dog 1:58:26 [1] 7.0 mi (16:55 / mi)
shoes: Merrell Chameleon 4 #4

Auburn / RR mills trail loop. Very pretty. J just motored along (mostly). Lots of runners out (rubbing salt into my wound).

Physical Therapy (with lifting stuff) 30:00 [2]
shoes: Bare feet

Got to watch the last 5 minutes of the Bills game. Wow a win. Together with the Indians making the playoffs, PARTY TIME.

Unfortunately, no time to party for me, working on a final report all weekend long. .... Why did it come to me taking data by hand and plotting it to show what was going on with the system? Young engineers messed around for weeks with DAQ equipment to try to pull data directly into files. ..... Sometimes, I'm too hands off. But I don't want to be "that guy" who is in your face demanding all the details.

4 PM

Run (no dog) 16:53 [3] 2.09 mi (8:05 / mi)
shoes: Asics Nimbus 14-2 (walk)

Hedgewood + figure S at end. Gorgeous afternoon. Have to remind myself how to run after a week. Unfortunately, injury is still there: no limping, but L leg is weak, and definitely has less drive/fluidity than the R leg.

Saturday Sep 28, 2013 #

walk dog 1:30:00 [1] 4.2 mi (21:26 / mi)
shoes: Merrell Chameleon 4 #4

McCoord woods in Perinton. Very hilly.

Note

Performed FULL uninstall of Ant agent on Mac - including going into all kinds of hidden folders. Then reinstalled. Programs such as AP still claim device is not attached. GRRRRR. That means I have now lost about 90% of the utility of having a GPS watch. Seems to download OK to stick (and shows it doing so on the computer), but external programs just can't find the device.

Friday Sep 27, 2013 #

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14 (walk)

Stair climb machine 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Hardest effort on this so far. Level 17, 'aerobic', 25 minutes - gives 175 flights.

Physical Therapy (stretch & lift) 25:00 [2]
shoes: Asics Nimbus 12 (old work)

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

Thursday Sep 26, 2013 #

Indoor bike intervals 30:00 [3]
weight:174.4lbs shoes: Merrell Run Bare Access #2 gre

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14 (walk)

J did not mind doing the whole loop. Both he and I will need to do this, because of pending weight issues.

I could forgo the M&M's, but....

walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Asics Nimbus 13 (screws)

Wednesday Sep 25, 2013 #

Physical Therapy 30:00 [2]
shoes: Asics Nimbus 12 (old work)

seemed too short. Oh, it was - I missed 2 exercises.

Rowing Machine 20:13 [3]
shoes: Asics Nimbus 12 (old work)

slept through alarm this morning, so I had to tack on a 5K row rather than lift weights.

Elliptical 10:00 [2]
shoes: Asics Nimbus 12 (old work)

still don't get it.

walk dog 35:00 [1] 1.86 mi (18:49 / mi) +58m 17:09 / mi
shoes: Asics Nimbus 13 (screws)

Nice evening. Got to see Rockne (collie) in his yard - still a happy puppy, but has gotten large. J really likes him.

Tuesday Sep 24, 2013 #

Note

"rest" day - otherwise known as "too much work" day.

Monday Sep 23, 2013 #

Indoor bike 30:00 [3]
shoes: Merrell Run Bare Access #2 gre

Scares the cat out of the back room, which is a dilemma for her, as by the time I start, she has only finished 75% of her breakfast.

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Physical Therapy 50:00 [2]

Hard to do PT when you don't have all the equipment. No 12#, no table for sciatic sliders, .... Hope the improvisations don't negate the effectiveness.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

Sunday Sep 22, 2013 #

walk dog 2:08:00 [1]
shoes: Merrell Chameleon 4 #4

Through sunrise park, L on thornell, R on oak ___, through MHS, N on Mendon Road, R on ___, R on Knickerbocker, R on Styvesant, L on path that goes to neighborhood N of Thornell school, Through thornell school, L on Thornell, R on RR Mills path, R on East...

J had it all planned.
1 dead chipmunk (not interesting)
1 dead squirrel (much too interesting)
1 live chipmunk
1 live squirrel

J's way of saying "I've still got it", "I like cooler weather", "I'm not out of shape", "I need to have many hours away from that annoying cat"

walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Asics Nimbus 13 (screws)

Note

--------------------------------
Finished painting the sitting(?) room! Delayed by having to go buy 2 more gallons of paint. Luckily it seems to be a perfect match of color. - I had the recipe, so it should have been close enough.

Now comes the domino effect of "which room is next?"

--------------------------------

Saturday Sep 21, 2013 #

walk dog 1:15:00 [1] 4.0 mi (18:45 / mi)
shoes: Merrell Chameleon 4 #4

Mendon Ponds
Parked by blue trail, but J insisted on going to west side. So we went over there. Not many people out - probably concerned about that dark sky and impending storm (we missed it).
Lots of sniffing around. No geese on pond - some flew by, and a few pulled off to land, but I didn't see if they did.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

4 PM

Run (no dog) 25:32 [3] 3.45 mi (7:24 / mi)
shoes: Merrell BF Roads 2 silver (in

Um, duh.
Went faster today; used the lighter shoes because of the rain. However, I felt this the next day, in my feet (toe [have be using the padded shoes], plantar-ish [have been using orthotics / soles lately]) and in my ham/glute.

Better shut down thoughts of racing this year, and concentrate on the rehab and more cross-training.

----
GPS will now download to ANT stick, but the programs such as AP or Garmin Connect now say that they can't find device. Grrr. So the computer does see the ANT, but the programs don't.

Friday Sep 20, 2013 #

Run (no dog) 24:33 [3] 3.12 mi (7:52 / mi)
shoes: Asics Nimbus 14 (walk)

J loop in reverse. Funny how the GPS distance is always a touch longer in this direction.

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

2 x 15 x 35lb dumbbells bench
2 x 15 x 20lb butterfly
2 x 15 x 95 pull downs
2 x 15 x 65 shoulder lifts
--
2 x 15 x 35 curls
2 x 15 x 20 side lifts
1 x 15 x 40 shoulder shrugs
2 x 15 x 35 triceps (up pulls)

Sitting Twists with 25lb weight.

Not sore today.

Physical Therapy 15:00 [1]
shoes: Asics Nimbus 12 (old work)

Doing the PT stretches. Understand them better now (how to focus on the bad area itself, but without pain)
Sitting Sciatic gliders 1 & 2
Figure 4 stair bend & twist
Standing leg ham - sway and swivel - 9 positions.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4

Thursday Sep 19, 2013 #

Physical Therapy 45:00 [1]
shoes: Defiance 3 #4 (3-2012)

walk dog 55:00 [1] 2.97 mi (18:31 / mi)
shoes: Asics Nimbus 13 (screws)

Great full orange moon out. J had one lie-down - not from the heat, but because he wanted to object about going this way rather than the lazy way. Also, he wanted to watch the boys play catch.

Wednesday Sep 18, 2013 #

Run (no dog) 28:40 [3] 3.66 mi (7:50 / mi)
shoes: Asics Nimbus 14-2 (walk)

Tried to run more 'upright' (vs. more uptight?)
- Thought it might decrease the pull on my injured ham-tendon
- Because running sites describe that you should run like you are held up by a string running from the top of your head, and not to lean at the waist. Of course, I have no idea what my running style is

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Oooh, sore from Monday

Physical Therapy 25:00 [2]
shoes: Asics Nimbus 12 (old work)

walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Merrell Chameleon 4 #4

Great moon out tonight

Tuesday Sep 17, 2013 #

walk dog 37:00 [1] 1.87 mi (19:47 / mi)
shoes: Asics Nimbus 13 (screws)

Pretty moon (almost full).

6 AM

Run (no dog) 27:23 [3] 3.45 mi (7:57 / mi) +55m 7:34 / mi
shoes: Asics Nimbus 14 (walk)

Monday Sep 16, 2013 #

Indoor bike 30:00 [3]
shoes: Merrell Run Bare Access #2 gre

Penny did not like me taking over her room to use the exercise bike. She had to wait (gasp) to be able to finish her breakfast.

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Been a long time. And I felt it.
2 x 15 x 35lb dumbbells bench
2 x 15 x 20lb butterfly
2 x 15 x 95 pull downs
2 x 15 x 65 shoulder lifts
--
2 x 15 x 35 curls
2 x 15 x 20 side lifts
1 x 15 x 40 shoulder shrugs
2 x 15 x 35 triceps (up pulls)
--
oops, forgot situps....

Physical Therapy 20:00 [2]
shoes: Asics Nimbus 12 (old work)

new PT - less weight, more mobility, focused.

walk dog 55:00 [1] 2.97 mi (18:31 / mi)
shoes: Merrell Chameleon 4 #4

Sunday Sep 15, 2013 #

walk dog 1:50:00 [1] 5.0 mi (22:00 / mi)
shoes: Merrell Chameleon 4 #4

Lincoln Park / Iron. Bay East

Cooler, so only one stop for J. He likes investigating the side trails down the spurs. He did make me go across a swamp/inlet and then straight up the hill on the other side. He obviously had something on his mind - maybe to show off that he still can out-distance me if needed.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

Note

-------------
After a mere 3 weeks, we're starting to put a little pot belly on Penny the cat. If you ask her, she is starving!

--------------

1 PM

Run (no dog) 32:51 [3] 4.01 mi (8:12 / mi) +51m 7:53 / mi
shoes: Asics Nimbus 14-2 (walk)

S side of Mendon Ponds. Red trail leading to purple. Those small hills are killers when you are sliding out of running shape.

Saturday Sep 14, 2013 #

walk dog 1:36:25 [1] 5.6 mi (17:13 / mi)
shoes: Asics Nimbus 13 (screws)

J patiently waited for me this morning.

Mendon Ponds park - red trail on southern side, plus a little bit of green. Nice and cool. Place was crawling with cross-country runners (jealous).

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

2 PM

Run (no dog) (PM park loop) 32:27 [3] 4.08 mi (7:57 / mi) +77m 7:31 / mi
shoes: Asics Nimbus 14 (walk)

Passed a picnic with 3 parked ambulances (Perinton FD picnic?) Figured I was in good hands if I collapsed today.

Thursday Sep 12, 2013 #

Walk 1:40:00 [1] 5.1 mi (19:36 / mi)
shoes: Defiance 3 #4 (3-2012)

From Stanford down Palm Ave, to downtown Palo Alto, then took back streets to hotel. Stopped along way to eat dinner at Cafe on California Avenue.

http://www.gmap-pedometer.com/?r=6082894

All the little 1950's houses along the railroad tracks probably are worth $750K. Great place to visit, couldn't afford to live there... We certainly were not able to save anything when we lived in Menlo Park from 1991-1994.

Wednesday Sep 11, 2013 #

Run (no dog) 34:16 [1] 4.0 mi (8:34 / mi)
shoes: Defiance 3 #4 (3-2012)

From hotel to Palo Alto high school and back along Park street. Park was nice, as there are no cross roads (it is along the RR tracks), and it has barriers, so that it really is only used by residents or bikers. Of course, it was 4-something in the morning, so it was nice and cool.

(with orthotics)

Walk 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Defiance 3 #4 (3-2012)

After "BBQ Social" - food was pretty nasty. I started with a pork shiskabob that was lukewarm and undercooked. Been years since any US person has gotten trichenosis, but we are so well indoctrinated from our youths...

Shuttle buses not running until 9:30 PM, so I decided to leave early.

From Terman plaza area at Stanford, across campus, and then via Park to hotel. It was later, so it was cool.

http://www.gmap-pedometer.com/?r=6082878

.... The great irony is that Silicon Valley has had some of the worst internet connections I have encountered for many years.

Tuesday Sep 10, 2013 #

Walk 55:00 [1] 3.0 mi (18:20 / mi)
shoes: Defiance 3 #4 (3-2012)

From Stanford to Palto Alto Quality Inn. Hot. I should have avoided using El Camino Real, as there are too many lights that stop forward progress. Also, there is no shade, so I was pretty sweaty by the end.

Sunday Sep 8, 2013 #

walk dog 2:03:00 [1] 6.0 mi (20:30 / mi)
shoes: Merrell Chameleon 4 #4

GPS doggie leads me on an 'reverse' Deblase open space loop. Have not been back there since the spring flooding. There were several areas of sand deposited on the path. It also feels much different when the corn is up.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

3 PM

Run (no dog) 31:06 3.97 mi (7:50 / mi) +80m 7:22 / mi
ahr:136 max:144 shoes: Asics Nimbus 14-2 (walk)

Different loop. I figured a block of Mendon Road is OK on the weekend. Normally that is one to avoid, due to the speed of the cars and lack of shoulder.

Saturday Sep 7, 2013 #

walk dog 1:43:00 [1] 5.32 mi (19:22 / mi)
shoes: Merrell Chameleon 4 #4

Had to find a good route for J, who is still miffed about the cat intruder. So I looked in my Rochester hiking book, and decided upon the Hojack trail (named after a mule refusing to move off the tracks).

Started at school and made it nearly to the end - cut through some woods, did some roads, and then rejoined trail. Nice to have the GPS with google maps on the phone.

http://www.gmap-pedometer.com/?r=6074873

----------

PTist said I may want to look into orthotics. .... I didn't tell him that I had some, but stopped using them several years ago. So I dug them out and wore them for this walk.

12 PM

Run (no dog) 33:21 [3] 4.12 mi (8:06 / mi) +83m 7:37 / mi
shoes: Asics Nimbus 14 (walk)

Used the quasi-orthotics "soles". My upper hammy stopped saying anything after 2 minutes. Other parts of my legs and hips sang a little bit, but that was expected.

1 heron

Friday Sep 6, 2013 #

Physical Therapy 1:00:00 [2]
shoes: Defiance 3 #4 (3-2012)

At PT - He's stressing doing stretches that do not hurt at all. Also, the weight bearing exercises are to be done 'right' (don't worry about the weight). For example, on lunges, I was taking a lot of the weight on my right, even though it was supposed to focus on the left leg.

walk dog 16:00 [1] 0.78 mi (20:31 / mi)
shoes: Asics Nimbus 13 (screws)

Thursday Sep 5, 2013 #

Run (no dog) 23:11 [3] 3.09 mi (7:30 / mi)
shoes: Merrell BF Roads 2 silver (in

walk dog 52:00 [1] 2.68 mi (19:24 / mi)
shoes: Asics Nimbus 13 (screws)

Cooler evening. Convinced(? - forced - ?) J to go longer.

Wednesday Sep 4, 2013 #

walk dog 20:00 [1] 0.9 mi (22:14 / mi)
shoes: Asics Nimbus 13 (screws)

Combined walks.

Physical Therapy 30:00 [2]
shoes: Defiance 3 #4 (3-2012)

New PT. Did more tests in terms of comparisons of legs - anywhere from 60-80% (of what?) difference between L an R. Says hamstrings are actually quite loose for a runner - will work on other supporting muscles.

However, as much as I hate to say it, I don't know if I can support too many more hours away from work....

Tuesday Sep 3, 2013 #

walk dog 1:33:00 [1] 4.5 mi (20:40 / mi)
shoes: Merrell Chameleon 4 #4

Started from Garnsey road - first north into McCoords woods (very single trail), then south (and up!) to Woodcliff. J enjoyed that. We'll have to investigate more of the various Perinton paths.

Lots of chipmunks.

Note

"Furlough" day today.
Actually, I didn't mind. Next year, I'm going to have to buy an extra week of vacation. Not being allowed to roll days over to the next year makes it hard to plan for events.

11 AM

Run (no dog) 33:30 [3] 4.28 mi (7:50 / mi) +91m 7:21 / mi
shoes: Asics Nimbus 14-2 (walk)

Very pretty day and cooler. I had to get out.

------
When I got back, I primed the molding in the sitting(?) room. (what is that room by the front hall that I pile all my junk in?) This room is going to take a while, as the wood trim just sucked the primer right in (multiple coats). Worst part is that it will create a cascade of rooms that need to be painted. The last paint job the house had was terrible, as it was only for selling the house. They didn't 'cut in', they didn't do any of the trim. Every once in a while I will see a bad spot and shudder (e.g. around the recessed lights).
------
Can I log my painting time? It required both balance and finesse at the same time.

Monday Sep 2, 2013 #

walk dog 22:00 [1] 0.8 mi (27:31 / mi)
shoes: Asics Nimbus 13 (screws)

Instead of enjoying a nice "C is home" walk, J insisted on getting back to the house ASAP, as that cat might be doing something.

walk dog 20:00 [1] 0.78 mi (25:39 / mi)
shoes: Asics Nimbus 13 (screws)

Once again, J wanted a short walk to make sure the cat was not doing anything she was not supposed to.

Note

Early evening - rumbly thunder, darkening. I step out and see 4 vultures circling very low. And to top things off, there was a great lighting bolt to the north. I stepped back in the house.

Pretty cool, even if it was a bit over the top in terms of cheesy buildup of drama.

Sunday Sep 1, 2013 #

walk dog 2:19:00 [3] 6.5 mi (21:23 / mi)
shoes: Merrell Chameleon 4 #4

Mendon Ponds
Start at where horse trailers park. Around ponds, then to path along N side, some blue loop, back to beach area, then cut across ponds via path, back around W then S side of ponds. Typical J "I have it all mapped out already" loop. Just go with the flow.

walk dog 8:00 [3] 0.4 mi (20:00 / mi)
shoes: Asics Nimbus 13 (screws)

Took small path behind houses. J quite upset about our jaunt to Lollipop farms, as we brought home a new cat. Getting the same reaction as if we brought home an extra spouse.

He's lived with cats before .... but maybe he's been enjoying the "only pet" thing he's been having.

C • Yay! 7

11 AM

Run (no dog) 34:29 [3] 4.18 mi (8:15 / mi) +41m 8:00 / mi
shoes: Merrell Bare Access 2 white

The paths were nice and soft on the walk, so I decided to go back for a run. Leg weak, but not complaining.

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