Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+m
	walk dog	23	14:02:22	44.33	(19:00)	71.35	(11:48)	403
	Run (no dog)	22	12:14:01	100.04	(7:20)	161.0	(4:34)	1428
	Lifting	7	4:28:00
	Abs related	9	2:59:46
	Orienteering	3	2:18:05	5.14		8.28		355	5 /	5c	100%
	Walk	2	1:44:00	4.78	(21:46)	7.69	(13:31)
	Speed work	3	1:32:33	13.28	(6:58)	21.37	(4:20)	149
	Physical Therapy	2	1:20:00
	Race (Running)	2	37:07	6.18	(6:00)	9.95	(3:44)	25
	Other gardening	1	20:00
	Run with dog	1	4:00	0.2	(20:00)	0.32	(12:25)
	Treadmill	1	3:00	0.4	(7:30)	0.64	(4:40)
	Total	50	41:42:54	174.36		280.6		2360	5 /	5c	100%
	[1-5]	50	40:56:58
averages - sleep:6.6 weight:160.4lbs

3:36

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Monday Aug 31, 2015 #

Note
(rest day)

A little sore from orienteering (why, it's not like I ran hard... there was lots of standing around or walking on a compass heading). So I will take a day off from running.

walk dog 7:00 [1] 0.35 mi (20:01 / mi)
shoes: Nimbus 15 Bumblebee (work)

No action. J will be crossing his legs later. I think he's picking up on stress.

Lifting (Runners World lifts) 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related (Planks) 14:45 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 16:00 [1] 0.8 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5

Muggy. J's presence sends several little dogs into a tizzy.

Sunday Aug 30, 2015 #

Event: ROC - Mendon Ponds Park Regular Event

walk dog 15:00 [3] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4

Other gardening 20:00 [3]
shoes: Merrell Chameleon 4 #4

the beds are so dry that it is almost easy to get weeds out with a hoe.

1 PM

Orienteering 1:09:47 [3] 3.96 mi (17:36 / mi) +298m 14:16 / mi
shoes: Salomon Speedcross 3

Mendon Ponds - WDOC Red course. Humid, but not as buggy as when I vetted some of the controls a month ago. I tried to avoid swallow wart and other green areas where I could. It may have taken longer, but it made it more pleasant overall.

Every control where I was not good (of which there were many), eventually I'd get caught by Mike Lyons. I guess he was my human 'catching feature?'

Saturday Aug 29, 2015 #

walk dog 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5

Evening canal walk.

7 AM

walk dog 1:07:12 [1] 3.77 mi (17:50 / mi) +110m 16:21 / mi
shoes: Merrell Chameleon 4 #5

Thornell school / Mill St.

Run (no dog) warm up/down 22:16 [3] 2.97 mi (7:30 / mi) +92m 6:50 / mi
shoes: Merrell BF Roads 2 silver (in

Jog over to Mendon High, hoping to be able to use the brand new track. Alas, Saturday morning means a multi-school football scrimmage. Bummer. So the intervals were changed....

Run (no dog) intervals 33:20 [4] 4.79 mi (6:58 / mi) +86m 6:35 / mi
shoes: Merrell BF Roads 2 silver (in

.... changed to doing the 3/4 mile jogging loop at Thornell Farm Park. The footing isn't great, because the gravel is pretty slippery, but it is good practice for the upcoming XC season.

Friday Aug 28, 2015 #

walk dog 5:00 [1] 0.16 mi (31:19 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

J in hurry to go out this morning.

Abs related (plank) 14:44 [3]
shoes: Asics Nimbus 12 (old work)

Abs related (Core blaster ++) 24:00
shoes: Asics Nimbus 12 (old work)

Note

woke with nightmares from my current anxieties. Aaargh.

C • Wishing you well 6

6 AM

Run (no dog) 25:54 [3] 3.69 mi (7:01 / mi) +53m 6:43 / mi
shoes: Nimbus 15-2 Silver (dog run-we

50F. Wow.
Felt OK on run. Shoes are starting to wear out, however.

Thursday Aug 27, 2015 #

walk dog 4:00 [1] 0.17 mi (23:30 / mi)
shoes: Nimbus 16 white (rotation)

J was efficient, but needed some more sniff time.

Note

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

Sorry I have not been so chatty recently. I'll give more details in the coming weeks

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

Lifting (Dumbell fun) 36:00 [3]
shoes: Asics Nimbus 12 (old work)

Back up to 25 lbs for rounds 2 & 3.
Did not do planks afterwards, because I spent the time going to see a lawyer...

walk dog 44:00 [1] 2.4 mi (18:20 / mi)
shoes: Merrell Chameleon 4 #5

modified J loop.

6 AM

Run (no dog) 28:45 [3] 4.1 mi (7:01 / mi) +60m 6:43 / mi
slept:7.0 weight:158.8lbs shoes: Nimbus 16 white (rotation)

Dark at beginning, but chose to run without reflectors.

Left foot - mid front, upper side hurt a little bit, but it warmed up well. I was also happy that the stiff neck from an awkward sneeze is not as tight as it could be.

Wednesday Aug 26, 2015 #

walk dog 4:00 [1] 0.15 mi (26:43 / mi)
shoes: Nimbus 15 Bumblebee (work)

walk dog 37:00 [1] 1.86 mi (19:54 / mi) +58m 18:08 / mi

High 60's - beautiful evening, all the neighborhood kids were out playing.

-Rambo!

6 AM

Run (no dog) 26:38 [3] 3.67 mi (7:15 / mi) +53m 6:56 / mi
weight:159.8lbs shoes: Nimbus 15 Bumblebee (work)

Wore reflective vest, but it was pretty light out by the end. Still, it's a bummer that it is getting darker.

On the 'bright' side, my weight is hovering a bit lower.

Tuesday Aug 25, 2015 #

walk dog 4:00 [1] 0.15 mi (26:43 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)

3 weeks. Leg had been getting weaker, and definitely felt it over the past week.

walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Asics Nimbus 14-2 (walk)

Nice walk - 69F. Perfect weather for J, as it wasn't overly sunny. No lie-downs.

6 AM

Run (no dog) 25:44 [3] 3.68 mi (6:59 / mi) +53m 6:41 / mi
slept:7.5 shoes: Nimbus 15-2 Silver (dog run-we

Normal time - no reflective gear needed (yet). Tried fartlek, but just didn't have great concentration.

Monday Aug 24, 2015 #

walk dog 4:00 [1] 0.15 mi (26:43 / mi)
shoes: Nimbus 16 white (rotation)

Lifting (RW exercises) 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Ugh. 3 weeks away from these exercises.

Abs related (plank) 14:40 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 15:36 [1] 0.78 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

saw sophie. She was glad to see J, but then wanted to go home. Lots of kids out tonight.

5 AM

Run (no dog) 26:50 [3] 3.68 mi (7:18 / mi) +54m 6:59 / mi
shoes: Nimbus 16 white (rotation)

Oooh, darker - wore reflective vest.

Sunday Aug 23, 2015 #

walk dog 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

Canal walk with S and Zoey. A bit sunny for J - he had several lie-downs

11 AM

Run (no dog) 45:56 [3] 6.19 mi (7:25 / mi) +157m 6:53 / mi
shoes: Nimbus 15 Bumblebee (work)

Saturday Aug 22, 2015 #

7 AM

walk dog 1:23:29 [1] 5.1 mi (16:22 / mi) +4m 16:20 / mi
shoes: Merrell Chameleon 4 #5

Lehigh valley trail. Jonesy was spritely today. A group of high school runners went by - they were doing some kind of sprint workout where they were in pairs, one on bike and one on foot. The biker would eventually get off the bike and start running. the runner would eventually get to the bike, get on, pass the former biker, and eventually drop the bike and start running. It looked like a lot of fun. I wonder what the best strategy would be...

10 AM

Run (no dog) 36:53 [3] 5.23 mi (7:03 / mi) +101m 6:39 / mi
shoes: Nimbus 15-2 Silver (dog run-we

Friday Aug 21, 2015 #

walk dog 16:00 [1] 0.82 mi (19:30 / mi)
shoes: Merrell Chameleon 4 #5

Run (no dog) 25:19 [3] 3.67 mi (6:54 / mi) +53m 6:36 / mi
shoes: Nimbus 15-2 Silver (dog run-we

Abs related (planking again) 14:30 [3]
shoes: Asics Nimbus 12 (old work)

Lifting (dumbell fun) 36:00 [3]
shoes: Asics Nimbus 12 (old work)

Wednesday Aug 19, 2015 #

5 PM

Run (no dog) warm up/down 13:46 [3] 2.01 mi (6:51 / mi) +4m 6:49 / mi

Race (Running) race 18:52 [5] 2.99 mi (6:19 / mi) +4m 6:17 / mi
shoes: Merrell BF Roads 2 silver (in

Miles for Missions 5K for SewHope at Side Cut Metropark in Maumee, OH (near Toledo). I looked for a place to run on may way home from Madison, and this race in the town where my hotel is located popped up.

It was a small trail race along the Maumee river. As it rained hard for 30 minutes just before the race, it was quite slippery.

I decided to take control (lead) the race at 1/2 mile. It gave me the opportunity to be the one to scare the wildlife away
1 fox
4 rabbits
4 deer

After about a mile, I knew I just had to hold on, so I ran hard (90%?), but not all-out (especially given the slipping). I looked back more often than usual - just to make sure. After 2 miles, no one was within striking distance.

So I won. Yay. I gave away my gift certificate to a local running store, as I wouldn't be around to use it.

The overall length was short of 5K, which was OK with me.

C • Woot! 3

Tuesday Aug 18, 2015 #

Abs related (Plank) 14:30 [3]
shoes: Bare feet

At hotel - felt like ages since my last plank (1 week?). Somewhat harder to do with bare feet. Much harder to do on industrial carpet than on a gym mat

8 AM

Run (no dog) 29:20 [3] 4.0 mi (7:20 / mi) +2m 7:19 / mi
shoes: Nimbus 16 white (rotation)

Madison - not quite as hot, but still
Feeling really sluggish. Darn GPS stayed on at some point overnight, so I lost power at ~2 miles. The GPS is not always clear about being on or off.

1 hawk who I scared out of a tree

Sunday Aug 16, 2015 #

8 AM

Run (no dog) 1:28:10 [3] 11.4 mi (7:44 / mi) +119m 7:29 / mi
shoes: Nimbus 16 white (rotation)

Arb loop in Madison, WI. oops. Longest I've run in ?? 30 years or so? When I was a grad student, and started from Camp Randall, the loop was 7-8
Miles. The extra distance from the hotel plus a couple wrong turns pushed this way further than I wanted.

3 turkeys - the paid no heed to all the various runners

Friday Aug 14, 2015 #

7 AM

Run (no dog) 30:00 [3] 4.06 mi (7:23 / mi) +3m 7:22 / mi
shoes: Nimbus 16 white (rotation)

Thursday Aug 13, 2015 #

8 AM

Run (no dog) 37:28 [3] 4.94 mi (7:35 / mi) +42m 7:23 / mi
shoes: Nimbus 16 white (rotation)

Wednesday Aug 12, 2015 #

Lifting 40:00 [3]
shoes: Nimbus 16 white (rotation)

Hotel - modified RW exercises.

Abs related (Plank) 14:30 [3]
shoes: Nimbus 16 white (rotation)

Did not use pad under forearms - so it felt different. Glad I could muster the motivation

Treadmill 3:00 [3] 0.4 mi (7:30 / mi)
shoes: Nimbus 16 white (rotation)

Motivation fail

Tuesday Aug 11, 2015 #

7 AM

Run (no dog) warm up/down 8:31 [3] 1.05 mi (8:09 / mi) +7m 7:59 / mi
shoes: Merrell Bare Access 2 white

Run (no dog) warm up/down 2:59 [3] 0.38 mi (7:48 / mi)
shoes: Merrell Bare Access 2 white

Speed work intervals 26:40 [4] 3.74 mi (7:08 / mi) +2m 7:07 / mi
shoes: Nimbus 16 white (rotation)

Oberlin college track. 800's with 200 jog.
Ohio humidity, mist. Could not get my body moving at all - still not recovered from race plus 5+ hours in car. Only one was faster than race pace.

Monday Aug 10, 2015 #

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

7 AM

Run (no dog) 27:58 [3] 3.68 mi (7:36 / mi) +52m 7:17 / mi
slept:6.0 shoes: Nimbus 15-2 Silver (dog run-we

Seem to feel effects of races worse on the second day after.

Sunday Aug 9, 2015 #

Orienteering (Flag pickup) 30:00 [2] ***
spiked:5/5c shoes: Nimbus 15-2 Silver (dog run-we

WDOC pickup. Used the opportunity of going slow to really study the map, use features (but relied a little too much on compass and pace counting).

walk dog 37:12 [3] 1.86 mi (20:00 / mi) +58m 18:14 / mi
shoes: Merrell Chameleon 4 #5

With R.

7 AM

walk dog 1:20:13 [1] 3.98 mi (20:10 / mi) +68m 19:09 / mi
shoes: Asics Nimbus 14-2 (walk)

9 AM

Run (no dog) 55:42 [3] 7.29 mi (7:38 / mi) +101m 7:19 / mi
shoes: Nimbus 15 Bumblebee (work)

Warm. Really slowed down about 1/2 way into it. Glad to see the lady running effortlessly way ahead was Shalyn Tuite - anyone on scholarship is allowed to toast me. It's always interesting to see 'real' runners - they just seem to float.

Saturday Aug 8, 2015 #

walk dog 50:00 [3] 2.97 mi (16:50 / mi)

7 AM

Run (no dog) warm up/down 17:56 [0] 2.14 mi (8:23 / mi) +8m 8:17 / mi
shoes: Nimbus 15-2 Silver (dog run-we

Race (Running) race 18:15 [5] 3.19 mi (5:43 / mi) +21m 5:36 / mi
shoes: Merrell Bare Access 2 white

USATF Niagra Region 5K Road Championships in Bergen, NY. Perfect conditions - temperature (60's), not much sun, flat, no wind. All the really fast runners show up to this. I was deep down on the second page of results.

Strategy was to find Karen Blodgett (who I thought would be ~18:00) and try to stick with her. That only lasted for 1.5 miles - she was too fast / strong. After that, it was more just hanging on.

Actuals:
Mile 1 - 5:28 (faster than my McMullen Mile time - i.e. TOO fast - hard to hold back in such a loaded field)
Mile 2 - 5:52
Mile 3 - 6:16 (uh oh)
3.1 - total 18:15 - a new post-1991 PR.

Just before 3 miles, I looked back, and there was Kevin Sheehan of my age group. Yikes - he must have been reeling me in all along. So I just pushed as hard as I could through the end. I ended up beating him by 2 seconds.

I knew that at least one guy way ahead of me was in my age group, and I figured the other guy I was within 10s of at 2 miles (not much longer, however) was probably also in my group.

So I ended up 3rd in my age group - and won a plastic cup (more useful than a medal). But I'm very happy with the overall result.

My Master's team won the USATF regional gold medal! (OK, there were only 2 full teams, both from roadkill racing).
http://leonetiming.com/2015/Roads/Bergen5K15.htm

Age graded: 81.47%, 15:50 ...
http://www.howardgrubb.co.uk/athletics/wmalookup06...

100% = Approximate World-Record Level
90+% = World Class
80+% = National Class <-- I don't think so!
70+% = Regional Class
60+% = Local Class

C • Congrats! 3

Friday Aug 7, 2015 #

walk dog 6:00 [3] 0.3 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

J not amused with us returning late.

2 PM

Orienteering 38:18 [1] 1.18 mi (32:27 / mi) +57m 28:13 / mi
shoes: Nimbus 15

Flag pickup at WDOC. Cool event - took a picture of the Latvian, Russian and Ukrainian women in deep ISL conversation. World Peace through Orienteering.

Thursday Aug 6, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:6.0 shoes: Nimbus 16 white (rotation)

Abs related (Core blaster) 24:00
shoes: Asics Nimbus 12 (old work)

Abs related (Plank!) 14:42 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 37:12 [1] 1.86 mi (20:00 / mi) +58m 18:14 / mi
shoes: Asics Nimbus 14-2 (walk)

6 AM

Run (no dog) 25:36 [3] 3.69 mi (6:56 / mi) +52m 6:39 / mi
shoes: Nimbus 16 white (rotation)

Happy that I can hit sub-7 when I wasn't pushing at all. 60F in the morning helps with that. This is just a 'junk' day, as tomorrow will be a rest day in preparation for the big 5K race with my Roadkill team on Saturday - Bergen. That one is the Niagara Region USATF Championships, so the likelihood of getting an age-group award is low. My best time would not have gotten me on the stand last year.

Wednesday Aug 5, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 16 white (rotation)

Lifting (Dumbell fun) 36:00
shoes: Asics Nimbus 12 (old work)

Abs related (Plank) 14:40 [3]
shoes: Asics Nimbus 12 (old work)

6 AM

Speed work intervals 25:17 [4] 3.68 mi (6:52 / mi) +53m 6:35 / mi
slept:6.0 weight:161.4lbs shoes: Nimbus 16 white (rotation)

After 5 minutes, would throw in ~150m fast striders every couple minutes. 60F and nice.

Tuesday Aug 4, 2015 #

walk dog 5:00 [1] 0.18 mi (27:45 / mi)
shoes: Nimbus 15 Bumblebee (work)

Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)

About 1/4 way through, I increased the weights by 5lbs over normal. Definitely works that hammy. Funny how it never 'heals'.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

Raining a little, so J didn't want to go longer.

Walk 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrell Chameleon 4 #5

With R. Raining a bit harder, but cooling into the 60's.

6 AM

Run (no dog) 28:28 [3] 4.15 mi (6:52 / mi) +60m 6:34 / mi
slept:7.0 weight:161.2lbs shoes: Nimbus 15 Bumblebee (work)

Reverse J loop, plus figure 8 - up pace. 59F - nice running weather.

Monday Aug 3, 2015 #

Run with dog 4:00 [1] 0.2 mi (20:00 / mi)
slept:7.0 shoes: Nimbus 15-2 Silver (dog run-we

Lifting (Runner's World lifting) 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related 14:45 [3]
shoes: Asics Nimbus 12 (old work)

planks, with star-plank pushups at the end.

6 AM

Run (no dog) 26:56 [3] 3.68 mi (7:19 / mi) +52m 7:01 / mi
weight:161lbs shoes: Nimbus 15-2 Silver (dog run-we

I seem to have a lg of not feeling the fatigue from a hard workout (Saturday) until 2 days later (Monday). ... Or maybe it is just Monday.

1 super-cute baby red squirrel.
1 of the usual morning-run crowd. Funny how people are familiar, but we don't know each other's names.

Sunday Aug 2, 2015 #

walk dog 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

out to van voorhis & through fancy neighborhood.

9 AM

Run (no dog) 43:36 [3] 5.9 mi (7:23 / mi) +164m 6:48 / mi
shoes: Nimbus 16 white (rotation)

Probst, up big hill to Fisher? Back through PM park. Very sunny.

Saturday Aug 1, 2015 #

Walk (GVHG hike ) 1:30:00 [1] 4.0 mi (22:30 / mi)
shoes: Asics Nimbus 14-2 (walk)

At linear park

walk dog 21:00 [1] 1.0 mi (21:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

to hedgewood & turn around

7 AM

walk dog 1:04:28 [1] 3.4 mi (18:59 / mi) +47m 18:12 / mi
shoes: Asics Nimbus 14-2 (walk)

Mendon Ponds Park with J. Found an empty turtle shell. J did OK in the heat - managed 2 miles before starting to lie down.

8 AM

Speed work 40:36 [4] 5.86 mi (6:56 / mi) +94m 6:36 / mi
shoes: Nimbus 15 Bumblebee (work)

Fartleks - 1/2 mile, 1/4 rest.

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