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Training Log Archive: gas_turbine

In the 7 days ending Oct 14, 2010:

activity # timemileskm+m
  walk dog6 3:53:00 12.12(19:14) 19.5(11:57)
  Run (no dog)7 3:31:19 26.87(7:52) 43.24(4:53) 250
  Indoor bike5 1:40:00
  Run with dog7 1:04:39 4.73(13:40) 7.61(8:30)
  Yoga - Stretching1 1:00:00
  Lifting2 50:00
  mow lawn (push)1 45:00
  Walk2 44:00 2.55(17:15) 4.1(10:43)
  Total7 13:27:58 46.27 74.46 250
averages - weight:167.4lbs

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Thursday Oct 14, 2010 #

Run with dog 5:36 [3] 0.34 mi (16:29 / mi)
shoes: Defyance 2 #2 (walking)

J has got the gig figured out...

Run (no dog) 33:28 [3] 4.18 mi (8:00 / mi)
shoes: Defyance 2 #2 (walking)

Grr


slowdown at same exact non-hilly spot as yesterday
i120

Lifting 25:00 [4]
shoes: Defyance 1 #2 - work weight li

105 115 115 bench
105 115 115 lats
85 95 95 fly
---
75 85 85 machine curl
20 20 20 machine deltoid crossover
40 40 40 freew shrug
30 30 30 up row. (shrug on right arm)

50+ 10lb runner swing - definitely feel it in areas that I do when pushing at end of a run. Although I have not done that type of max-effort run in a long time.

walk dog 15:00 [1] 0.75 mi (20:00 / mi)
shoes: Merrell #2 Gardening

brr misty & damp
4 PM

Note

ANYONE OUT THERE IN ROCHESTER AN ELECTRICAL DESIGN ENGINEER? (analog & digital & program leadership/management)

I'm having limited luck trying to hire someone to lead & mentor the younger guys.. as one guy not involved in the process told me - are any of the guys you've interviewed who you really want, or are you just 'settling' for someone...



Wednesday Oct 13, 2010 #

Event: ROC - Stop-By-Rochester-On-Your-Way
 

Run with dog 6:43 [3] 0.47 mi (14:18 / mi)
shoes: Defyance 2 #5 (backup)

LED flashing light died - one day after battery change. Will disassemble and check for corrosion...

Run (no dog) 34:14 [3] 4.14 mi (8:16 / mi)
shoes: Defyance 2 #5 (backup)

No idea where I went. Cold and too dark.

1x extra loop on concord.

i110

Indoor bike 20:00 [3]
weight:169.2lbs shoes: Bare feet

Read the paper, but afterwords I realized I cannot tell anyone what was actually written in there.... Someting about trapped miners I suppose....

mow lawn (push) 45:00 [2]
shoes: Merrell #2 Gardening

snuck out on nice day - 1/2 week behind on most chores

walk dog 15:00 [1] 0.75 mi (20:00 / mi)
shoes: Defyance 2 #3 (yak/walking)

Tuesday Oct 12, 2010 #

Indoor bike 20:00 [3]
weight:168.6lbs shoes: Bare feet

+3lbs in 2 days!

Run with dog 5:57 [3] 0.4 mi (14:52 / mi)
shoes: Defyance 3 #1 (bike)

Run (no dog) 26:03 [3] 3.45 mi (7:33 / mi)
shoes: Defyance 3 #1 (bike)

Up pace a bit, without pushing as much as yesterday.
Still seem to be about 15 sec/mile slower than in early summer.
Dark?
2 lbs heavier?
Less speedwork?
Less yoga?
Extra clothing & lights (oh yes, it's really heavy)
Less focus?
Overtraining (no rest)?
Aging? (supposed to be 3 sec/mi per year.)

Walk (work walk to Clinton) 29:00 [3] 1.8 mi (16:07 / mi)
shoes: Defyance 2 #1- work walk

walk dog 58:00 [1] 2.9 mi (20:00 / mi)
shoes: Defyance 2 #3 (yak/walking)

J happy to do full walk (before the snow comes)

Monday Oct 11, 2010 #

Run with dog 5:04 [3] 0.32 mi (15:50 / mi)
shoes: Defyance 2 #2 (walking)

Run (no dog) 25:45 [4] 3.44 mi (7:29 / mi)
shoes: Defyance 2 #2 (walking)

Tried up-scale, although hard to do in dark. Thought it would be about 15sec/mile faster than it was. Will have to check pace on garmin. Hills beat me up, but shouldn't have been that much.

kind of bummed that this run didn't turn out faster.
Mile 2 at 7:10 (flat)

Indoor bike 20:00 [3]
weight:166.6lbs shoes: Bare feet

Lifting 25:00 [4]
shoes: Defyance 1 #2 - work weight li


105 115 115 bench
105 115 115 lats
85 95 95 fly
---
75 85+ 85 machine curl
20 20 20 machine deltoid crossover
40 40 40 freew shrug
30 30 30 up row. (shrug on right arm)

30 10lb runner swing

Sunday Oct 10, 2010 #

Run with dog 22:41 [3] 1.83 mi (12:24 / mi)
shoes: Defyance 2 #5 (backup)

Started in cold (first time I wore sweatpants this season), and was sweating by end - great sunshine.
Quite stiff from yesterday's activities

Run (no dog) 24:45 [3] 3.07 mi (8:04 / mi)
shoes: Defyance 2 #5 (backup)

Still stiff (yesterday's run was late afternoon). Slow jog, couldn't go faster even if I wanted.

Indoor bike 20:00 [3]
weight:165.2lbs shoes: Bare feet

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 2 #3 (yak/walking)

J definitely not happy that I insisted on cutting this short - needed to get back in time to vacuum part of house (busy weekend)

Note

Washing deck in prep for staining - almost 4 hours for a very small deck (200 sq feet). Now need to hope next weekend is nice enough to enable staining (>50F, no rain...)
Priced out Trex - ~$800. When compared to $50 worth of stain, it pays for itself in about 50 years.

Saturday Oct 9, 2010 #

Run with dog 7:49 [3] 0.59 mi (13:15 / mi)
shoes: Defyance 1 #3 (screws/O)

Run (no dog) (powder mills plus) 39:33 [3] 5.16 mi (7:40 / mi) +250m 6:40 / mi
shoes: Defyance 1 #3 (screws/O)

stomach cramp - ate big caramel pastry I made from recipe in marzetti (caramel folks) booklet. Way too much caramel in it!
Also legs somewhat heavy from yoga - usually it helps, as it is a good stretch, but today they were somewhat unresponsive.

Yoga - Stretching 1:00:00 [2]
shoes: Bare feet

lighter today as there were first timers. Can always tell by how sweaty the clothes become.

walk dog 15:00 [1] 0.8 mi (18:45 / mi)
shoes: Defyance 2 #3 (yak/walking)

walk dog 40:00 [1] 2.12 mi (18:52 / mi)
shoes: Defyance 2 #3 (yak/walking)

Wow, getting colder - walk started at 47F, ended at 43F. Very clear night.

Friday Oct 8, 2010 #

Run with dog 10:49 [3] 0.78 mi (13:52 / mi)
shoes: Defyance 2 #5 (backup)

no poop

Run (no dog) 27:31 [3] 3.43 mi (8:01 / mi)
shoes: Defyance 2 #5 (backup)

slowed down in middle...
i120

Indoor bike 20:00 [3]
weight:167.4lbs shoes: Bare feet

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

had to get out into sun, even fo 15 min.

walk dog 1:00:00 [1] 3.05 mi (19:40 / mi)
shoes: Defyance 2 #3 (yak/walking)

J brought us on different loop today - a little longer. Pretty warm, quite windy when not in valley. Quite dark by end - both of us humans had the necklace lights and flash lights...

J made up for this morning -- 3 poop

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