Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 31 days ending Oct 31, 2018:

	activity	#	time	miles		km		+m
	Run (no dog)	24	12:27:44	95.36	(7:50)	153.46	(4:52)	630
	Orienteering	3	4:28:52	9.61	(27:59)	15.46	(17:23)	260	5 /	24c	20%
	walk dog	4	4:27:00	13.73	(19:27)	22.1	(12:05)	40
	Physical Therapy	9	2:45:00
	mow lawn (push)	2	2:05:00
	Hiking	2	1:41:51	4.55	(22:22)	7.33	(13:54)	252
	Plank!	8	41:00
	Treadmill	1	21:28	3.0	(7:09)	4.83	(4:27)
	Total	32	28:57:55	126.25		203.17		1182	5 /	24c	20%
	[1-5]	29	25:36:46
averages - weight:173.8lbs

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Tuesday Oct 30, 2018 #

Run (no dog) 29:45 [3] 4.0 mi (7:26 / mi) +20m 7:19 / mi
shoes: NB Vazee blue #2 - at work

Pushed it a little, slight headwind on return.

Monday Oct 29, 2018 #

Run (no dog) 31:29 [3] 4.0 mi (7:52 / mi)
shoes: NB Vazee blue #2 - at work

a bit windy, 43F... but shorts & tee and gloves were the right amount.

Plank! 5:00 [3]

Physical Therapy 20:00 [3]

Sunday Oct 28, 2018 #

Event: ROC - Genesee Country Museum

1 PM

Orienteering 1:21:31 [2] *** 3.34 mi (24:26 / mi) +12m 24:10 / mi
13c shoes: Ice Bugs with Cleats

lost much time on picture and potty breaks. R bought me a new air dibbler (early xmax) that was much faster on the punches, but did not actually do "air mode" for any control except the check.

Only trouble on controls was the one between the two big boulders - approached from direction where I could not see it.

With pace counting, I stopped 2 feet away from control in pit, and said, "it mus be around here somewhere" luckily, i caught a glimpse of orange just as I was about to search the other side of the bushes.

Loved the open woods in this park. Too bad it isn't larger.

C • air mode 3

Saturday Oct 27, 2018 #

11 AM

Run (no dog) 29:30 [3] 3.77 mi (7:49 / mi) +41m 7:34 / mi
shoes: Merrell BF Roads 2 silver (in

J loop elatia, figure 6

Friday Oct 26, 2018 #

Run (no dog) 30:36 [3] 4.0 mi (7:39 / mi) +20m 7:32 / mi
shoes: NB Vazee blue #2 - at work

low 40's, but went with Short T and gloves today. Was never too cold.

Plank! 5:00 [3]

Physical Therapy 20:00 [3]

Thursday Oct 25, 2018 #

Run (no dog) 31:30 [3] 4.0 mi (7:53 / mi)
shoes: NB Vazee blue #2 - at work

Wednesday Oct 24, 2018 #

Physical Therapy 20:00 [3]

Plank! 5:00 [3]

Run (no dog) 31:36 [3] 4.0 mi (7:54 / mi) +20m 7:47 / mi
shoes: NB Vazee blue #2 - at work

w/long sleeve and gloves - overdressed at 43F.

walk dog 55:00 [1] 2.97 mi (18:31 / mi) +40m 17:46 / mi

J loves the leaf piles

Tuesday Oct 23, 2018 #

Run (no dog) 31:28 [3] 4.0 mi (7:52 / mi)
shoes: NB Vazee Blue with neon @work

started raining moderately hard at about 18 minutes. Not too bad - about 45-50 degrees, but with no wind, it was quite tolerable.

Monday Oct 22, 2018 #

Treadmill 21:28 [3] 3.0 mi (7:09 / mi)
shoes: NB Vazee blue #2 - at work

ratcheted it down slowly. Would not have been good to go faster. 6:40 pace for last 1/2 mile. Key will be how my legs feel tomorrow AM.

Physical Therapy 20:00 [3]

Plank! 5:00 [3]

with 1 min of bent leg lift ups in back - strengthen the bums

Sunday Oct 21, 2018 #

1 PM

Hiking 1:11:51 [0] 3.05 mi (23:32 / mi) +252m 18:44 / mi
shoes: Oboz hiking grey

Saturday Oct 20, 2018 #

Event: BFLO - Hunters Creek Park

11 AM

Orienteering 1:37:15 [0] 3.27 mi (29:45 / mi) +158m 25:52 / mi
shoes: Ice Bugs with Cleats

Friday Oct 19, 2018 #

3 PM

Run (no dog) 32:03 [0] 4.11 mi (7:48 / mi) +61m 7:28 / mi
shoes: Addidas white light

Thursday Oct 18, 2018 #

Run (no dog) 31:21 [3] 4.0 mi (7:50 / mi) +20m 7:43 / mi
shoes: NB Vazee blue #2 - at work

Sneak out between meetings - turns out I missed the annual fire drill.

Wednesday Oct 17, 2018 #

Run (no dog) 30:56 [3] 4.0 mi (7:44 / mi)
shoes: NB Vazee blue #2 - at work

At 10 min, I was sure there was going to be a downpour, but the the threat seemed to end.
Moderate wind
partial rib cage still visible from dead deer saga

Plank! 5:00 [3]

Physical Therapy 15:00 [3]

2 rounds

Tuesday Oct 16, 2018 #

6 AM

Run (no dog) 29:36 [3] 3.66 mi (8:05 / mi) +42m 7:48 / mi
shoes: NB Orange #3

Early morning - despite being 39F and windy, I was far overdressed (long sleeve plus reflective vest). Upper hammy not happy as I did not stretch enough.

2 other runners
1 set of reflecting green eyes near the ground (guessing a cat)
Down the hill Neighbor's recycling all over yard. (when I left, he was dutifully going up the hill, picking it up). He is forgiven for being a Michigan fan*

* ironically, he played football at Indiana

Monday Oct 15, 2018 #

Run (no dog) 30:11 [3] 4.0 mi (7:33 / mi) +20m 7:26 / mi
shoes: NB Vazee blue #2 - at work

last of the warmer weather? - 60F. Overcast, some breeze. hard to get it under 8:00 pace. Lots of work to do

Physical Therapy 20:00 [3]

Plank! 5:00 [3]

Sunday Oct 14, 2018 #

Event: ROC - Alasa Farms

mow lawn (push) 50:00 [3]

ugh.

1 PM

Orienteering 1:30:06 [2] *** 3.0 mi (30:01 / mi) +90m 27:27 / mi
spiked:5/11c shoes: Ice Bugs with Cleats

Alasa Farms Brown course - walking. Very surprised we took 2nd.

----> What were the purple overprint lines with circles? I was looking for a fence. Was it the marking on the trees for the state land? <----
----O------O------O------

Bad orienteering today... not concentrating and generally wondering, as Ru and Jonesy were with me - avoided some routes that I would normally have taken, and did not stop & study AP's well enough

5 was a killer. Just taking it way too easy. Should have gone to the best AP, and done a direct line.

On 2, I knew I was tending too northward, and got taken by (#3) - luckily, that made #3 easy.

C • Purple "overprint" 4

Saturday Oct 13, 2018 #

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10 AM

Run (no dog) 34:55 [3] 4.36 mi (8:00 / mi) +59m 7:41 / mi
shoes: NB Orange #3

Friday Oct 12, 2018 #

Run (no dog) 31:07 [3] 4.0 mi (7:47 / mi)
shoes: NB Vazee blue #2 - at work

Thursday Oct 11, 2018 #

5 AM

Run (no dog) 30:10 [3] 3.66 mi (8:15 / mi) +42m 7:58 / mi
weight:173.8lbs shoes: Merrell BF Roads 2 silver (in

Early AM - sore and tight.
saw 4 other runners with headlamps....
Noticed that the shoes are quite worn on the heels.

Weight after run before eating - lowest possible (and 14 lbs higher than racing weight)

Wednesday Oct 10, 2018 #

Run (no dog) intervals 31:02 [3] 4.0 mi (7:46 / mi)
shoes: NB Vazee blue #2 - at work

with 11 1-minute fartleks

Physical Therapy 20:00 [3]

Plank! 5:00 [3]

walk dog 32:00 [1] 1.76 mi (18:11 / mi)

Carriage - Concord loop with Ru. Jonesy had several good laughs when he got other dogs to be scolded by their masters for barking at him.

Tuesday Oct 9, 2018 #

Run (no dog) 32:00 [3] 4.0 mi (8:00 / mi) +20m 7:53 / mi
shoes: NB Vazee blue #2 - at work

Warm run 83F+! left watch upstairs, so just run without worries. Glute/upper hammy still not fully healed.

Physical Therapy 10:00 [3]

Monday Oct 8, 2018 #

Run (no dog) 30:56 [3] 4.0 mi (7:44 / mi)
shoes: NB Vazee blue #2 - at work

Physical Therapy 20:00 [3]

Plank! 6:00 [3]

Sunday Oct 7, 2018 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)

Hiking the underground subway of Rochester - under broad street. Interesting - hard to imagine real public transportation in Rochester.

walk dog 1:40:00 [1] 5.0 mi (20:00 / mi)

Saturday Oct 6, 2018 #

1 PM

Run (no dog) 29:45 [3] 3.68 mi (8:05 / mi) +41m 7:49 / mi
shoes: NB Orange #3

Friday Oct 5, 2018 #

mow lawn (push) 1:15:00 [1]
shoes: Ice Bugs with Cleats

walk dog 1:20:00 [1] 4.0 mi (20:00 / mi)

11 AM

Run (no dog) 39:06 [3] 5.11 mi (7:39 / mi) +67m 7:21 / mi
shoes: Addidas white light

Thursday Oct 4, 2018 #

Run (no dog) 31:18 [3] 4.0 mi (7:50 / mi) +20m 7:42 / mi
shoes: NB Vazee blue #2 - at work

Wednesday Oct 3, 2018 #

6 AM

Run (no dog) 28:48 [3] 3.67 mi (7:51 / mi) +42m 7:35 / mi
shoes: NB Orange #3

Tuesday Oct 2, 2018 #

Run (no dog) 29:04 [3] 3.68 mi (7:54 / mi) +53m 7:34 / mi
shoes: Merrell BF Roads 2 silver (in

Early AM run. Very foggy. However, in a way you are MORE visible, as the headlamp creates a bigger aura around you. One other runner who had a couple lights plus some blinkers looked like a truck coming at me.

At one point I stepped on something squishy - hopefully it was a pile of grass and not a dead opossum.

1 rabbit.

Morning run upsides:
- no mid-day shower required: less duplication of primping.
- get the exercise checked off
- preferable running route
- more scheduling flexibility at work
- leave earlier from work
- when it gets colder, all the variety of clothing and footwear (screw shoes) is at home to choose from

Downsides
- Dark
- Exercise wise, don't want to push it - leg tighter
- Not enough time to do proper PT; need to figure out a way to get PT in at another time
- Have not yet optimized what to do about sweaty clothes.

Monday Oct 1, 2018 #

6 AM

Run (no dog) 29:32 [3] 3.66 mi (8:04 / mi) +42m 7:47 / mi
shoes: NB Bright Orange (semiretired)

First time at 6AM - thinking it make more sense to run from home in winter, as the canal path would be covered by snow, and I'd have to have extra clothing at work...

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