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Training Log Archive: gas_turbine

In the 7 days ending May 18, 2015:

	activity	#	time	miles		km		+m
	walk dog	9	6:05:57	18.71	(19:34)	30.11	(12:09)	157
	Run (no dog)	5	2:36:49	21.33	(7:21)	34.33	(4:34)	288
	Physical Therapy	2	1:35:00
	Lifting	2	1:21:00
	Abs related	3	1:06:50
	Orienteering	1	50:07	3.72	(13:28)	5.99	(8:22)	243
	Walk	1	40:00	2.34	(17:06)	3.77	(10:37)
	Speed work	1	15:43	2.5	(6:17)	4.02	(3:54)
	Run with dog	1	4:00	0.15	(26:43)	0.24	(16:36)
	Total	14	14:35:26	48.75		78.46		688
	[1-5]	14	14:16:26
averages - sleep:7 weight:162.2lbs

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Monday May 18, 2015 #

Run with dog 4:00 [2] 0.15 mi (26:43 / mi)
shoes: Nimbus 15 Bumblebee (work)

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

The usual, with star pushups at the end

Lifting 45:00 [3]
shoes: Asics Nimbus 12 (old work)

can do the jumps again.

walk dog 17:00 [1] 0.8 mi (21:15 / mi)
shoes: Asics Nimbus 14-2 (walk)

J was dawdling. Down to creek for a drink and back.

5 AM

Run (no dog) 26:17 [3] 3.69 mi (7:07 / mi) +53m 6:49 / mi
weight:161.2lbs shoes: Nimbus 15 Bumblebee (work)

I had turned off the automatic 'beep' at one mile on the GPS for the O meet, so I didn't have active feedback on timing, although I do know where the 2 and 3 mile points are...

Un peu fatigue. Interesting that my thighs are the area that tell me they are tired after several days in a row of harder runs.

61F. Like that my weight is starting to turn around after my winter gains (5+ lbs). I guess it helps that I've stopped buying (and eating) the big bags of M&M's for the last ~3 weeks. Also, being warmer, I sweat more in the morning run - my weigh-in is just before my shower. So some of the difference is probably measurement artifact.

Tough sleeping - very warm, but not to the point where I'd turn on the AC.

Sunday May 17, 2015 #

Event: ROC - Powder Mills Park Regular Event

walk dog 16:24 [1] 0.82 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

J not moving very quickly this evening, and in a very un-J like way, he was indecisive.

6 AM

walk dog 1:19:21 [1] 4.16 mi (19:04 / mi) +99m 17:46 / mi
shoes: Asics Nimbus 14-2 (walk)

Early start, but already warm. J had 3 rest breaks - luckily it wasn't too sunny, as that would have been hard on solar-doggie.

Feeling yesterday's 14 miles.

J got to meet a puppy. He adores puppies.

12 PM

Orienteering race 50:07 [3] 3.72 mi (13:28 / mi) +243m 11:12 / mi
shoes: Salomon Speedcross 3

Powder Mills Green. Generally good, but I bobbled a couple.

Green - Splits

Saturday May 16, 2015 #

walk dog 16:00 [1] 0.8 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

Pretty evening - much of the cloudiness had lifted.

J meandered around, went down to the creek, drank, came home.

Walk 40:00 [1] 2.34 mi (17:06 / mi)
shoes: Asics Nimbus 14-2 (walk)

Options
1 - vacuum
2 - iron shirts and pants (look, a miracle, the humidity straightened them out)
3 - weed. This lasted all of 5 minutes, when the pretty evening called me out for a neighborhood walk.

14 miles for the day???

7 AM

walk dog (Webster Park) 1:17:47 [1] 3.76 mi (20:41 / mi) +58m 19:44 / mi
shoes: Merrell Chameleon 4 #5

Wanted to do something different than Mendon with J, so we headed up towards Lucien Morian park ... but since I missed the exit onto Empire, I kept going towards Webster park (OK, so I also was kind of not wanting to do all the hills at LM park.) Moist and humid this morning.

I didn't bring an O map - we kind of meandered around, with J getting to choose direction. I glanced occasionally at my GPS phone app to ensure the path made sense. I was surprised how bad my sense of north was without a compass.

J did a great job going across a stream on a skinny log that I didn't even attempt to use.

I thought about going over the whiting road pass-through, but J seemed to be running out of steam. We headed back, but I edged us northward, so we could come out near lake Ontario. I don't think I've ever gone up the pier before. That was kind of fun to see the lake, although the visibility wasn't great with the cloud cover and thick air.

10 AM

Run (no dog) 55:00 [3] 7.29 mi (7:33 / mi) +98m 7:15 / mi
shoes: Nimbus 15-2 Silver (dog run-we

This was probably farther than I should have gone the day before an O meet. But I wanted a fun, easy run. I did go out too fast, so after mile 3, I consciously pulled back.

Although it is nice to run on the Auburn trail, it is not conducive to fast speed anyway, given the slippage. ....

Passed a big group of people walking along not talking. It seemed very odd. I said hi and they did not really reciprocate. After processing this, I figured they were birders (the clue I am using is that each was wearing binoculars). I probably scared away their quarry.

A man threw a ball for a small dog - the ball rolled all the way to me. The dog looked up, saw me and scampered back. "dad dad .... help ... stranger danger!"

77F, humid, but not sunny. So it took some out of me, but did not wipe me out (hopefully).

Friday May 15, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Nimbus 15

Abs related (abs blaster) 23:20
shoes: Asics Nimbus 12 (old work)

plus side bends w/weights
Added 3x ball pass 40s
flutter kick

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

plankety plank plank plank (with pushups at end)

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 14-2 (walk)

6 AM

Run (no dog) 29:21 [3] 4.16 mi (7:04 / mi) +84m 6:39 / mi
weight:163.2lbs shoes: Nimbus 15

Through PM park on a nice morning. 47F
Tried to run nice / strong. Under 1400 at 2mi GPS. (downhill, of course).
Still fatigued over last mile, but it's improving. 2nd fastest time on this loop.

Thursday May 14, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Nimbus 15 Bumblebee (work)

Lots of sniffing, no action. I can't wait around, J. I have a dentist appointment.

Physical Therapy (Ham & calf) 50:00 [3]
shoes: Asics Nimbus 12 (old work)

Increased weights on the Hamstring exercises.

walk dog 46:00 [1] 2.5 mi (18:24 / mi)
shoes: Asics Nimbus 14-2 (walk)

Snail hill loop - a compromise with J. Sort of. Brought water for J. Not as easy to carry with jeans (vs. cargo shorts) - kept getting fingers wrapped up/pinched with J's leash. Will grab a carabineer (sp?) to hook onto a belt loop next time.

I'm getting all paranoid about ticks. Freaked out by the tall grasses on the loop.

Loop goes by Turbodog's house.

6 AM

Run (no dog) 26:11 [3] 3.69 mi (7:06 / mi) +53m 6:48 / mi
shoes: Nimbus 15 Bumblebee (work)

Cooler today - 37F, but the frost threat did not materialize. I have not planted anything, so I had nothing to fret about in that regard. I overdressed with long sleeve T and gloves. There was some mist/fog at the bottom of Fall Meadow, but it did not add much chill to the air.

Thighs still felt a little sluggish - just have not run smoothly lately. But it was an OK run nonetheless.

Wednesday May 13, 2015 #

walk dog 5:00 [1] 0.18 mi (27:45 / mi)
(rest day) shoes: Merrell Chameleon 4 #4

Rest day from running today - after 11 straight days.

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

25# at end was not as difficult today.

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

with 13 star pushups at end.

walk dog 32:00 [1] 1.6 mi (20:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

50's & sunny. Very pretty. J did have a couple lie-downs, probably because it was a relaxed walk. We did go into the woods by Hedgewood - the kids have built several forts. I imagine they have some great paintball or similar wars back there.

Tuesday May 12, 2015 #

walk dog 5:00 [1] 0.18 mi (27:45 / mi)
shoes: Merrell Chameleon 4 #4

J still limping, although not as badly as yesterday.

Physical Therapy (both ham & calf) 45:00 [3]
shoes: Asics Nimbus 12 (old work)

Run (no dog) warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Speed work intervals 6:16 [4] 1.0 mi (6:16 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Roadkill racing track workout at Naz. Unfortunately, I was the only one.

Feeling sluggish - thighs fatigued from weekend, I suppose. Calves seemed to be working OK. Yay.

Much cooler this evening, but windy.

Speed work intervals 6:23 [4] 1.0 mi (6:23 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

No strength

Speed work intervals 3:04 [4] 0.5 mi (6:08 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Bagged doing a full mile for the third interval. But still didn't have the power to go sub-3 for 1/2 mile.

Run (no dog) warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

walk dog 46:25 [1] 2.73 mi (17:00 / mi)
shoes: Asics Nimbus 14-2 (walk)

J loop, but did not do the carriage road part. J not limping this evening.

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