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Training Log Archive: gas_turbine

In the 7 days ending Dec 2, 2015:

activity # timemileskm+m
  walk dog7 3:33:35 11.1(19:15) 17.86(11:58) 219
  Run (no dog)5 2:32:37 19.48(7:50) 31.35(4:52) 352
  Hiking1 1:56:46 5.07(23:01) 8.17(14:18) 157
  Lifting2 1:16:00
  Abs related2 29:28
  Race (Running)1 19:09 3.2(5:59) 5.15(3:43) 53
  Walk1 14:00 0.78(17:57) 1.25(11:09) 34
  Run with dog1 5:00 0.2(24:59) 0.32(15:32)
  Total13 10:26:35 39.83 64.1 815
  [1-5]13 10:14:35
averages - sleep:7.2 weight:165.2lbs

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Wednesday Dec 2, 2015 #

Lifting (Dumbell fun) 36:00 intensity: (12:00 @0) + (2:00 @2) + (12:00 @3) + (8:00 @4) + (2:00 @5)
shoes: Asics Nimbus 12 (old work)

Abs related (plank) 14:40 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 18:00 [1] 0.9 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5

6 AM

Run (no dog) 28:04 [3] 3.82 mi (7:21 / mi) +64m 6:59 / mi
weight:164.8lbs shoes: Nimbus 17 Red-Black (rotation)

car with headlights on bright - so I didn't see big puddle
Another run where I work hard and worry about the weak R hammy.
C • Was that you this morning? 3

Tuesday Dec 1, 2015 #

Run with dog 5:00 [2] 0.2 mi (24:59 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

walk dog 16:00 [1] 0.78 mi (20:31 / mi) +34m 18:04 / mi
shoes: Merrell Chameleon 4 #5

Got into a tussle with J - he found the turkey leg again, so for the last 1/2 of the walk he kept wanting to circle back to find it.

Walk 14:00 [1] 0.78 mi (17:57 / mi) +34m 15:49 / mi
shoes: Nimbus 15

Went back after walk to pick up turkey leg, so J and I wouldn't re-do the tussle over the next few days...
6 AM

Run (no dog) 26:57 [3] 3.67 mi (7:20 / mi) +51m 7:02 / mi
slept:7.0 weight:165.2lbs shoes: Nimbus 17 Blue-Yellow (rotatio

41F, t shirt, gloves.
Still struggling with R bum/ham. Not as awkward as yesterday, however, but certainly not going to stress it anytime soon.

Monday Nov 30, 2015 #

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

Nice to get back to lifting after a week off

Abs related (plank) 14:48 [3]
shoes: Asics Nimbus 12 (old work)

Almost convinced my self out of doing a plank. However, that is a very slippery slope, I believe.

walk dog 15:00 [1] 0.78 mi (19:14 / mi) +34m 16:56 / mi
shoes: Merrell Chameleon 4 #5

Several dog out tonight to greet, or at least smell their trails after they pass by.
6 AM

Run (no dog) 23:22 [3] 3.08 mi (7:35 / mi) +52m 7:13 / mi
slept:7.3 weight:165.6lbs shoes: Nimbus 16 white (rotation)

Tough run again - felt like I was working harder than 7:30+. Good thing season is over, as my hammy and such are weak.

Sunday Nov 29, 2015 #

walk dog 7:00 [1] 0.3 mi (23:19 / mi)
shoes: Merrell Chameleon #6

8 AM

walk dog 1:25:52 [1] 4.45 mi (19:17 / mi) +102m 18:00 / mi
shoes: Asics Nimbus 14-2 (walk)

J paying for whatever he ate yesterday. Other than the multiple bags, it was a good walk - he had a lilt in his stride.
11 AM

Run (no dog) 55:33 [3] 6.96 mi (7:59 / mi) +153m 7:28 / mi
shoes: Nimbus 17 Red-Black (rotation)

Oh my, this was a struggle. Two races in 6 days and 13 hours in the car will do that, I suppose. The right hammy is bugging me.

Saturday Nov 28, 2015 #

7 AM

walk dog 56:43 [1] 3.1 mi (18:17 / mi) +15m 18:01 / mi

10 AM

Hiking 1:56:46 [1] 5.07 mi (23:01 / mi) +157m 21:00 / mi

3 PM

walk dog 15:00 [1] 0.78 mi (19:14 / mi) +34m 16:56 / mi

Friday Nov 27, 2015 #

7 AM

Run (no dog) warm up/down 18:41 [2] 1.94 mi (9:37 / mi) +32m 9:09 / mi

Race (Running) race 19:09 [5] 3.2 mi (5:59 / mi) +53m 5:41 / mi
shoes: Merrell Bare Access 2 white

Turkey Burner in West Chester, PA. 2nd in age group - used the $20 certificate for brunch with Sister & her family - they came to watch, and she took some nice photos..

Hopefully distance was closer to GPS than a 5K (not USATF measured). Doesn't matter though - better than my last race of 2014, so I'll end the year on a positive note. It was a bit hilly, no killer hill, but not much in way of flat.

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