Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Jun 27, 2009:

activity

time

miles

walk dog

4:03:00

14.0

(17:22)

22.53

(10:47)

Indoor bike

2:10:00

Run with dog

2:07:50

13.32

(9:36)

21.43

(5:58)

mow lawn (push)

1:40:00

Run (no dog)

42:50

4.66

(9:11)

7.5

(5:43)

Walk

40:00

Lifting

34:00

Badminton

25:00

Speed work

15:00

1.5

(10:00)

2.41

(6:13)

Total

12:37:40

33.48

53.88

[1-5]

11:57:40

averages - sleep:6 rhr:60 weight:171.8lbs

2:37

0:00

» now

Saturday Jun 27, 2009 #

Run with dog 17:00 [3] 1.75 mi (9:43 / mi)
shoes: Defyance 2 #1- work walk

can't recall if I did whole loop
(i)

Run (no dog) 20:00 [3] 2.13 mi (9:23 / mi)
shoes: Defyance 2 #1- work walk

Indoor bike 15:00 [3]
weight:172.6lbs shoes: Bare feet

gain the weight right back

walk dog (.75 .75 1.75) 55:00 [1] 3.25 mi (16:55 / mi)
shoes: Defyance 2 #1- work walk

Badminton 25:00 [2]
shoes: Defyance 2 #1- work walk

Friday Jun 26, 2009 #

Run (no dog) tempo (squire elatia wrenfield) 22:50 [4] 2.53 mi (9:01 / mi)
shoes: Defyance 1 #4 (Screws)

10 striders in middle 7 for 15 sec, 3 for 30 sec. Still need to watch the heel/plantar f. - tight, but not altering stride.

Wanted to get some up-tempo work in- need to train myself into being able to move faster than 6:45 miles.

The plan:
Sunday - Orienteering (fast, then standing around feeling lost)
~Wednesday - something faster. 6 Quarters? 2 1 miles?
Saturday (July 4) - 5K race. Would love to hit 6:30 pace. Doubtful. Also, need to watch injuries, as I've increased intensity lately.

C • 6:45 is ok 3

Indoor bike (slower pace) 20:00 [2]
weight:170.4lbs shoes: Bare feet

Sweating like a madman in the humidity. Lowest weight (all water loss)

Walk (campus visit) 40:00 [0]

Visit Geneseo - 1.5 hr tour, but slow - we'll call it 40 min

walk dog 45:00 [1] 2.5 mi (18:00 / mi)
shoes: Defyance 2 #1- work walk

Thursday Jun 25, 2009 #

Run with dog (with thrushfield) 20:00 [3] 2.08 mi (9:37 / mi)
shoes: Defyance 1 #4 (Screws)

easier day - some heel soreness

Indoor bike 20:00 [3]
weight:171.8lbs shoes: Bare feet

Feeling pretty beat up.
171.2 after shower - another .6 of dirt.

walk dog 32:00 [1] 1.75 mi (18:17 / mi)
shoes: Defyance 2 #1- work walk

J puked his dinner after eating a leaf.... Carried 2 bags home.

Wednesday Jun 24, 2009 #

Run with dog 26:00 [3] 2.5 mi (10:24 / mi)
shoes: Defyance 1 #4 (Screws)

Shifted shoes around - semi-retire #1 (move them to work & chuck the old addidas)

Speed work hills (Fall Meadow) 15:00 [5] 1.5 mi (10:00 / mi)
shoes: Defyance 1 #4 (Screws)

from mailbox 24 to 4 http://www.gmap-pedometer.com/?r=2945729
.266 mile each
1:54
1:50
1:48

Indoor bike 5:00 [2]
weight:172lbs shoes: Bare feet

warm down
171.4 after shower. must be dirty

walk dog 33:00 [1] 1.75 mi (18:52 / mi)
shoes: Defyance 2 #1- work walk

Hot Hot Hot

Lifting 17:00 [4]
shoes: Work Addidas beaters

mow lawn (push) (trimming) 10:00 [1]
shoes: new balance (yard work shoes)

Note

Blood drawn. It will be interesting to see if 20 lbs weight loss translates to change in cholesterol.

Tuesday Jun 23, 2009 #

Run with dog (elatia) 20:00 [3] 2.13 mi (9:23 / mi)
shoes: Defyance 1 #2 - work weight li

Indoor bike 20:00 [3]
rhr:60 weight:173lbs shoes: Bare feet

walk dog 15:00 [1] 0.75 mi (20:00 / mi)
shoes: Defyance 2 #1- work walk

Monday Jun 22, 2009 #

Run with dog 7:30 [3] 0.75 mi (10:00 / mi)
shoes: Defyance 1 #2 - work weight li

Sore heel - decided not to push it.

Indoor bike 30:00 [3]
slept:6.0 shoes: Bare feet

walk dog 13:00 [3] 0.75 mi (17:20 / mi)
shoes: Defyance 1 #1 (work backup)

mow lawn (push) 1:30:00 [1]

Lifting 17:00 [4]
shoes: Work Addidas beaters

Sunday Jun 21, 2009 #

Run with dog (fartlek) 37:20 [4] 4.11 mi (9:05 / mi)
shoes: Defyance 1 #2 - work weight li

Powder mills w/10 1 minute uptempo. Actually, about as fast as one could get with Jonesy realizing the faster pace was for no real reason (e.g. a rabbit).

Used my new father's day running watch (big numbers for older eyes).

Decided not to do the 5K at frontier field - too many people, too early, too beat up from week. Also would like to get some faster workouts in, so that all the races don't end up at 6:45 pace.

Indoor bike 20:00 [3]
weight:171lbs shoes: Bare feet

Scale all over place - 171, 170.4, 171.4, ... the 'rezero' after turning on is probably the cause, as it is extremely consistent if you don't allow it to turn off between measurements.

walk dog (.75+.75+1.75) 50:00 [3] 3.25 mi (15:23 / mi)
shoes: Defyance 1 #1 (work backup)

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