Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	walk dog	11	6:44:46	19.96	(20:17)	32.12	(12:36)	261
	Run (no dog)	6	3:12:10	26.52	(7:15)	42.68	(4:30)	434
	Orienteering	1	2:53:52	6.33	(27:28)	10.19	(17:04)	100
	Other gardening	1	2:00:00
	Lifting	2	1:16:00
	Physical Therapy	2	51:00
	Abs related	2	29:08
	Speed work	1	10:40	2.0	(5:20)	3.22	(3:19)	4
	Total	17	17:37:36	54.8		88.2		799
	[1-5]	17	17:25:36
averages - sleep:6.5 weight:161.9lbs

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Sunday May 31, 2015 #

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

Makes for 13.15mi for the day - another 1/2 marathon.... and a marathon weekend.

8 AM

walk dog 1:28:12 [1] 4.45 mi (19:49 / mi) +144m 18:01 / mi
shoes: Merrell Chameleon 4 #5

Brr. Rainy. I had a raincoat on, but by the end, the water had soaked through in certain spots. I had not brought gloves - so I ended up putting newspaper bags over my hands to keep them quasi-warm. Pretty darn quiet out - it is pretty eerie going by the really fancy houses on Bromsgrove Hill - it's as if no one lives there.

J ended up like the Dr. Seuss character:

"You never met, I bet, a pet as wet as they let this wet pet get."

12 PM

Run (no dog) tempo 55:18 [4] 7.9 mi (7:00 / mi) +155m 6:36 / mi
weight:161.2lbs shoes: Nimbus 15-2 Silver (dog run-we

Don't know if it was 'tempo' or not, but I wanted to do something hard, to keep my mind away from various things.

Just run hard, and keep running. It probably is also amongst my longest runs of the past quarter-century as well.

So somehow, I picked a route with a bunch of hills on it. Mostly because I have not done this variant of a route in a while, and that the Auburn trail path would be mucky and/or slow.

48F, rain - I overdressed, but at least it was with a bright neon long-sleeved shirt (and gloves), so at least I was visible.

Very happy with this run. Slightly bummed that I didn't go sub-7 the whole way (technically, it was, but not with rounding to the nearest second.). I had it through 6 miles. But, I felt strong, there were not many funny twinges, etc..

McMullen Mile on Friday? or Fast and Furriest on Saturday? Or Both? ..... Love to see if last weekend's race wasn't a fluke.

Saturday May 30, 2015 #

Event: ROC - Rochester Map Adventure 2015

walk dog 6:00 [1] 0.3 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Tried earlier, but we got 10 feet in the rain. So tried again later - after 300 yards, it had a brief downpour. J was not amused.

7 AM

walk dog 1:08:30 [1] 3.67 mi (18:40 / mi) +49m 17:55 / mi
shoes: Asics Nimbus 14-2 (walk)

J had trouble getting into the car, so I figured to take him on something flat. So I took him to the Lehigh Valley Trail. Of course he then surprises me by not having any limp nor ill effects from his foot injury. He also insisted on going off-trail, taking us over to Fishers Park and over a whole bunch of paths we've never done before. He's a true orienteer.

Run (no dog) 30:01 [3] 4.15 mi (7:14 / mi) +91m 6:46 / mi
weight:161.2lbs shoes: Nimbus 15

Figured I'd find Richard and walk with him for the Map Adventure, so I might as well get a run in beforehand.

Started feeling the heat at the end... Didn't want to push too hard before the Long Orienteering walk.

11 AM

Orienteering 2:53:52 [1] 6.33 mi (27:28 / mi) +100m 26:11 / mi
shoes: Nimbus 15

Rochester Map Adventure - with Richard and Christine. Good fun hanging out with Richard. Map and clues put together nicely by Tyler..

Sunny at times, muggy, brief heavy shower, but overall very pleasant. We went through lots of nice Cobbs Hill / Brighton neighborhoods.

With the 3 hour selection, I had already gone to Stever's ($118 of chocolate) and arrived home before the 5-hour folks finished.

C • Wow! 4

Friday May 29, 2015 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Merrell Chameleon 4 #5

Still tough going for J this morning - can't seem to find out where he hurts - massaging all over his foot/leg produces no yelp or other indications.

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

Almost time to raise the second set to 25# as well(?)

Physical Therapy (Calf raises - 20#) 6:00 [2]
shoes: Asics Nimbus 12 (old work)

Abs related (Plank) 14:38 [3]
shoes: Asics Nimbus 12 (old work)

Only 12 hours and change to get to the world record

6 AM

Run (no dog) 26:11 [3] 3.67 mi (7:08 / mi) +53m 6:50 / mi
weight:163.6lbs shoes: Nimbus 15-2 Silver (dog run-we

60 F ish.
Did not feel at all smooth this morning. Calf a bit stiff, hammy as well. I guess the race plus a hard track workout over the course of 4 days is tough for a 51 year old body to handle....

But it IS Friday. This has been a very long 4-day workweek.

Thursday May 28, 2015 #

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Nimbus 15

walk dog 12:00 [1] 0.4 mi (29:59 / mi)
shoes: Asics Nimbus 14-2 (walk)

Poor J hurt his foot while burying his #2. Very slow limp home.

6 AM

Run (no dog) 27:24 [3] 3.67 mi (7:28 / mi) +52m 7:09 / mi
slept:7.0 weight:161.2lbs shoes: Nimbus 15

Wow, super-stiff from the track workout of 2 days ago. Getting old.

Wednesday May 27, 2015 #

Note

Grrrr....

Stupid cat has decided to pee on every one of Jonesy's sleeping spots (she likes to be mean to him). Kind of explains the recent funny smells.

Anyone want a cat?

Grrrrr....

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:6.0 weight:162.2lbs (rest day) shoes: Merrell Chameleon 4 #5

72F at 6AM. Back to tough sleeping.

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

Both for calf and hammy.

walk dog 16:00 [1] 0.82 mi (19:30 / mi)
shoes: Asics Nimbus 14-2 (walk)

Tuesday May 26, 2015 #

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

J was miffed that it was a weekday - he wanted to head towards the park.
---
No morning run for me - I may go to the track this afternoon, if my legs feel up to it.

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

plus push-up lifts.
No jumps today.

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

The usual. I'm now convinced that the planks are helping keep the back from acting up after a race.

walk dog 33:00 [1] 1.76 mi (18:45 / mi)
shoes: Merrell Chameleon #6

Muggy - body still in 'I want to cool myself' mode after the evening run.

5 PM

Speed work 10:40 [5] 2.0 mi (5:20 / mi) +4m 5:18 / mi
shoes: Merrell BF Roads 2 silver (in

Given that I just raced, I would have preferred to do this on Wednesday. However, the 'team' workout is on Tuesday. Of course, I was the only one who was able to run (Matt's hammy is bad).

8 x 400's, average = 80 sec, range 79-82sec.
Last 4 with a couple folks from GVH.

Will need to watch the calf - it was a little grumpy afterwards.

Run (no dog) warm up/down 15:20 [3] 2.04 mi (7:31 / mi) +13m 7:22 / mi
shoes: Merrell BF Roads 2 silver (in

Monday May 25, 2015 #

Other gardening 2:00:00 [1]
shoes: Merrell #2 Gardening

Went to Bristol's Garden Center to get supplies - more metal posts for the deer netting, topsoil (I really should be doing a compost...), seeds, plants.

This year it is:
-Cucumbers around the deck. Last year - cukes & pole beans. Beans take forever to pick in this location due to access issues.
-Tomatoes in W of the upper planters. Last year - cukes that did OK, but not as well as by the deck.
-Corn in SE upper planter - last year cantaloupe (fail). Chose corn because I thought maybe I could get away without putting deer netting up. I'll find out soon enough. Last time I did corn, the chipmunks ate all the kernels off the cob.
-Bush beans in E planter. Last year, poor tomato crop. All 4 bags of topsoil went into this planter. This one has a real problem with grasses growing in it.

$65 at the store. Will I get that much back in vegetables?

C • economic return on veggies 5

walk dog 18:00 [1] 0.83 mi (21:41 / mi)
shoes: Asics Nimbus 14-2 (walk)

J really dragging this evening. Not surprised - he had a pretty big day, given the heat.

6 AM

walk dog (Deblase open space) 1:38:34 [1] 4.97 mi (19:51 / mi) +46m 19:18 / mi
shoes: Merrell Chameleon 4 #4

Cool, moist. J did pretty well, but needed a couple rest breaks over last 2 miles. Good thing his 'Sherpa' brought the water and bowl.

1 PM

Run (no dog) 37:56 [3] 5.09 mi (7:27 / mi) +70m 7:09 / mi
shoes: Nimbus 15 Bumblebee (work)

Hot (90F). Took shirt off, put it on head - that's hot too. So I carried it. A lot more people were in PM park than yesterday - especially families with little kids at the fish hatchery.

Melted over last 2 miles. But the run was good for what I wanted, which was getting more acclimatized to heat, and finishing without any calf problems.

Then to give J a bath (very dirty from this morning's walk, which involved cutting through a farmer's plowed field. The field is along Irondequoit Creek, so it was quite silty.

4 PM

walk dog 28:30 [1] 1.18 mi (24:09 / mi) +22m 22:50 / mi
shoes: Asics Nimbus 14-2 (walk)

Took J to Fairport. He and I were both antsy and needed to go for a car ride. Had a couple stops on the walk, because he was hot.

Makes it an 11 mile day.

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