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Training Log Archive: gas_turbine

In the 7 days ending Jan 18, 2016:

activity # timemileskm+m
  walk dog8 3:38:27 11.05(19:46) 17.78(12:17) 61
  Run (no dog)5 2:29:01 19.13(7:47) 30.79(4:50) 274
  Lifting3 2:11:00
  Abs related4 1:13:03
  Physical Therapy1 45:00
  Treadmill1 31:30 4.3(7:20) 6.92(4:33)
  Run with dog4 21:00 0.85(24:43) 1.37(15:22)
  Total14 11:09:01 35.33 56.86 335
  [1-5]14 10:49:01
averages - sleep:7 weight:167.1lbs

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Monday Jan 18, 2016 #

Run with dog 5:00 [2] 0.15 mi (33:23 / mi)
shoes: Asics Nimbus 13 (screws)

J did his business, but not much as he was in a hurry to get back. He'll be crossing his legs! (I'm sure you all cared...)
C • crossed legs 2

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

With jumps and twist-lifts.

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

.
If all the cool kids were doing planks, would you do it too?
.

Run with dog 3:00 [1] 0.15 mi (20:02 / mi)
shoes: Merrell Chameleon #6

6 AM

Run (no dog) 29:22 [3] 3.74 mi (7:51 / mi) +53m 7:31 / mi
slept:7.0 weight:167.3lbs shoes: Nimbus 17 Red-Black (rotation)

14F Light snow on ground, some ice, so no point in pushing. Warm by end - overdressed with long sleeves under jacket.

Sunday Jan 17, 2016 #

8 AM

walk dog 43:32 [1] 1.9 mi (22:52 / mi) +27m 21:54 / mi
shoes: Asics Nimbus 14-2 (walk)

7 PM

walk dog 11:00 [1] 0.55 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Snowing hard into our faces - J cut it short w/o doing his business

Saturday Jan 16, 2016 #

walk dog 21:00 [1] 1.0 mi (21:00 / mi)
shoes: Merrell Chameleon 4 #5

Wren field figure 6
With S & Z. J not moving very fast.
10 AM

walk dog 1:53:55 [1] 6.29 mi (18:07 / mi)
shoes: Merrell Chameleon 4 #5

2 PM

Run (no dog) 32:36 [3] 4.13 mi (7:54 / mi) +61m 7:33 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

A bit overdressed - due to being so windy on walk (wind not as strong for run). A bit beat up from treadmill speed yesterday, but that's OK.

Run (no dog) warm up/down 1:01 [3] 0.12 mi (8:16 / mi)
shoes: Nimbus 17 Blue-Yellow (rotatio

Friday Jan 15, 2016 #

walk dog 5:00 [1] 0.18 mi (27:45 / mi)
weight:168lbs shoes: Nimbus 15-2 Silver (dog run-we

J needed to sniff the entire fox trail - put snout in each footprint in the snow.

Abs related (core blaster) 24:00 intensity: (8:00 @0) + (16:00 @3)
shoes: Asics Nimbus 12 (old work)

Abs related (one plank) 5:00 [3]
shoes: Asics Nimbus 12 (old work)

Treadmill 26:30 intensity: (16:30 @3) + (10:00 @4) 4.0 mi (6:38 / mi)
shoes: Asics Nimbus 12 (old work)

0 incline. First mile 7:20, then decreased it from there.
Felt pretty good to run freely, without winter outfit. However, I was lightheaded all afternoon after this.

Treadmill warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Asics Nimbus 12 (old work)

Thursday Jan 14, 2016 #

Run with dog 4:00 [2] 0.15 mi (26:43 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Lifting 36:00 intensity: (12:00 @0) + (24:00 @3)
shoes: Asics Nimbus 12 (old work)

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

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

6 AM

Run (no dog) 29:21 [3] 3.71 mi (7:55 / mi) +53m 7:35 / mi
slept:6.5 weight:167.6lbs shoes: Asics Nimbus 13 (screws)

another pound??

Snow, 1/2 inch. Had to motivate myself to go out, but glad I did, as it was pleasant (20F).

Wednesday Jan 13, 2016 #

Run with dog 4:00 [2] 0.2 mi (20:00 / mi)
slept:7.5 shoes: Nimbus 15-2 Silver (dog run-we

17F, blowing.
J absolutely sprinted back to the house after doing his business.

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

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrell Chameleon 4 #5

J having nothing to do with the cold.
6 AM

Run (no dog) 28:48 [3] 3.73 mi (7:43 / mi) +55m 7:23 / mi
weight:166.6lbs shoes: Asics Nimbus 13 (screws)

17F, Blowing hard - overdressed again with long T under the jacket. Maybe 1/2-1" of snow. Glad to wear the screw shoes - some of the bare spots were actually icy.

Would have been an easy day to say I don't need to run, but I'm glad I did run, albeit plodding.

Tuesday Jan 12, 2016 #

Run with dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Asics Nimbus 13 (screws)

light skiff of snow

Lifting (RW Exercises) 50:00 [3]
shoes: Asics Nimbus 12 (old work)

Hard work. Lost a bunch over past few weeks. But I am using the same weight levels, so maybe it wasn't terrible.

Abs related (Plank!) 14:43 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 4:00 [1] 0.15 mi (26:43 / mi)
shoes: Merrell Chameleon #6

J in a hurry - wanted to get back to warm home & curl up on couch.
6 AM

Run (no dog) 27:53 [3] 3.7 mi (7:32 / mi) +52m 7:13 / mi
weight:166.2lbs shoes: Nimbus 16 white (rotation)

could have gone either way on the shoes - opted for no screws for the run. Woke up with ankle feeling like I had twisted it. Strange. Probably should be doing some ankle/foot exercises during the off season.

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