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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Physical Therapy8 6:50:00
  walk dog7 5:07:19 14.61(21:02) 23.51(13:04) 240
  Orienteering1 1:57:20 3.87(30:21) 6.22(18:51) 245
  Treadmill4 1:07:12 6.75 10.86
  Run with dog1 33:29 1.86(18:00) 2.99(11:11) 58
  Rowing Machine1 30:00
  Abs related3 29:30
  Run (no dog)1 25:18 2.9(8:44) 4.66(5:25) 40
  Lifting1 24:00
  Stair climb machine2 22:00
  Plank!2 10:00
  Calisthentics/pushups3 2:40
  Total11 17:58:48 29.98 48.26 583
  [1-5]11 17:50:48
averages - weight:168.8lbs

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Sunday Mar 20, 2016 #

Physical Therapy 35:00 [2]
shoes: Nike cross trainers (black)

walk dog 16:00 [1] 0.78 mi (20:31 / mi) +34m 18:04 / mi
shoes: Merrill Chameleon 7

PUPPY! Jonesy really liked 5 week old Ginger.

walk dog 4:00 [3] 0.15 mi (26:43 / mi)

9 AM

Orienteering 1:57:20 [1] 3.87 mi (30:21 / mi) +245m 25:21 / mi
shoes: Merrill Chameleon 7

Durand West with Jonesy - Permanent course...
Did not realize the wooden posts with Red on top were the
Never found the one on a spur - would have looked harder, but with all the fallen trees, it was hard to search in the area with Jonesy... But Jonesy did very well - he loves the off-trail stuff, and this is the best time of year for it.
1 PM

Run (no dog) 25:18 [3] 2.9 mi (8:44 / mi) +40m 8:22 / mi
shoes: Nimbus 15-2 Silver (dog run-we

Saturday Mar 19, 2016 #

Event: ROC - Workshop - Course Setting Mapping Meet Directing
 

Physical Therapy 20:00 [1]
shoes: Nike cross trainers (black)

2 PM

walk dog 2:09:07 [1] 6.21 mi (20:47 / mi) +114m 19:40 / mi
shoes: Merrill Chameleon 7

J kept going and going .... let's go to the top of the hill .... now let's check daffodil meadow ....

Friday Mar 18, 2016 #

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

Physical Therapy 40:00 [2]
shoes: Nike cross trainers (black)

Abs related (Core blaster) 24:00 intensity: (8:00 @1) + (16:00 @3)
shoes: Nimbus 15 Bumblebee (work)

Core blaster! Back to it after weeks of doing just PT.

Abs related 2:00 [3]
shoes: Nimbus 15 Bumblebee (work)

V things. Joe wants me to put my hands behind my head. Not going to happen.

Calisthentics/pushups 50 [3]
shoes: Nimbus 15 Bumblebee (work)

Pushups. Man I'm bad a this.

Treadmill 25:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) 2.7 mi (9:16 / mi)
shoes: Nimbus 15 Bumblebee (work)

1 min walk ~4mph
4 min jog ~anywhere from 8:30-9:00 pace.
5x

Testing leg. Not uncomfortable, but not strong either.

Sore on walk in evening, however.

walk dog 25:00 [1] 1.2 mi (20:50 / mi)
shoes: Merrill Chameleon 7

If you leave at 7, you can finish the walk without turning on your headlamp!

Thursday Mar 17, 2016 #

Physical Therapy 1:00:00 [2]
shoes: Nike cross trainers (black)

Morning & conference call

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
weight:168.8lbs shoes: Merrell Chameleon 4 #5

Lifting (Dumbell fun) 24:00 intensity: (8:00 @0) + (16:00 @3)
shoes: Nimbus 15 Bumblebee (work)

With all this PT, have not been able to lift - and feeling weaker.

Plank! 5:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Abs related (V things) 2:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Calisthentics/pushups (pushups) 50 [3]
shoes: Nimbus 15 Bumblebee (work)

Treadmill 20:00 intensity: (5:00 @1) + (7:00 @2) + (8:00 @3) 2.05 mi (9:45 / mi)
shoes: Nimbus 15 Bumblebee (work)

1 min walk, 3 min jog. Last couple were under 9 min pace.

Stair climb machine 20:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Level 20 aerobic.

walk dog 20:00 [1] 0.78 mi (25:39 / mi) +34m 22:35 / mi
shoes: Merrell Chameleon #6

Wednesday Mar 16, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrell Chameleon #6

Physical Therapy 35:00 [2]
shoes: Nike cross trainers (black)

Run with dog 33:29 [1] 1.86 mi (18:00 / mi) +58m 16:25 / mi
shoes: Merrell Chameleon #6

Includes some minor jogging.

Physical Therapy 25:00 [2]
shoes: Nike cross trainers (black)

12 PM

Physical Therapy (stretches) 20:00 [1]
shoes: Nike cross trainers (black)

During conference call (shhh)

Tuesday Mar 15, 2016 #

Physical Therapy 1:00:00 [2]
shoes: Nike cross trainers (black)

Morning & Lunch

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrill Chameleon 7

Rowing Machine 30:00 [3]
shoes: Nimbus 15 Bumblebee (work)

1:58.5 pace per 500m. 7590m?
up-pace and relatively steady

Stair climb machine 2:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Tried to start 20 minutes on this after the rowing. But I realized my legs were shot. I guess that means the rowing is pretty good for me. (I'll avoid the other possibility that I'm losing fitness...)

Treadmill 2:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Was going to start the walk-jog, but some minor 'hellos' from groin - so I decided to row instead.

walk dog 52:00 [1] 2.68 mi (19:24 / mi)
shoes: Merrill Chameleon 7

Physical Therapy 15:00 [1]
shoes: Nike cross trainers (black)

Monday Mar 14, 2016 #

Physical Therapy 35:00 [2]
shoes: Nike cross trainers (black)

walk dog 4:00 [1] 0.15 mi (26:43 / mi)
shoes: Merrill Chameleon 7

Physical Therapy (mid-day, mostly stretches) 30:00 [2]
shoes: Nimbus 15 Bumblebee (work)

Plank! 5:00 [3]

Calisthentics/pushups (pushups) 1:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Abs related (v-things) 1:30 [3]
shoes: Nimbus 15 Bumblebee (work)

Treadmill 20:12 [3] 2.0 mi (10:06 / mi)
shoes: Nimbus 15 Bumblebee (work)

No barking from hammy during this.
1min walk
3 min jog (10min)
1
3 9:15
1
3 9:15
1
6 9:00 pace or so...
1:12 to get to 2 miles

walk dog 37:12 [1] 1.86 mi (20:00 / mi) +58m 18:14 / mi
shoes: Nimbus 15-2 Silver (dog run-we

Had to turn on my light at the very end, but it was pretty nice to be out in almost-light.

Physical Therapy 35:00 [2]
shoes: Bare feet

All this time into physical therapy - better be working!

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