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Training Log Archive: gas_turbine

In the 7 days ending Mar 26, 2016:

activity	#	time	miles		km		+m
Physical Therapy	7	5:43:00
walk dog	8	4:56:43	14.25	(20:50)	22.93	(12:56)	259
Orienteering	1	1:57:20	3.87	(30:21)	6.22	(18:51)	245
Walk	1	1:20:00	4.5	(17:47)	7.24	(11:03)	17
Run (no dog)	3	1:16:32	9.04	(8:28)	14.54	(5:16)	91
Treadmill	1	38:23	4.2	(9:08)	6.76	(5:41)
Other gardening	1	25:00
Lifting	1	20:00
Rowing Machine	1	19:40
Run with dog	1	13:00	1.3	(10:00)	2.09	(6:13)
Plank!	2	10:00
Stair climb machine	1	10:00
Abs related	1	2:00
Calisthentics/pushups	2	1:40
Total	12	17:33:18	37.15		59.79		612

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Saturday Mar 26, 2016 #

Physical Therapy (stretches) 25:00 [1]
shoes: Nike cross trainers (black)

Other gardening 25:00 [1]
shoes: Merrell #2 Gardening

Cutting back and bundling the tall grassy things. Whatever you call them.

walk dog 40:00 [1] 1.8 mi (22:13 / mi)
shoes: Merrill Chameleon 7

Back woods between neighborhoods behind creek. Pretty cool area. Scared a hawk out of its nest.

Physical Therapy 30:00 [1]
shoes: Nike cross trainers (black)

With some weights.

8 AM

walk dog 1:59:43 [1] 5.78 mi (20:43 / mi) +123m 19:26 / mi
shoes: Merrill Chameleon 7

11 AM

Run (no dog) 25:47 [3] 3.09 mi (8:21 / mi) +51m 7:56 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

Nice day, had to do it, although I was sore yesterday.

C • That's some intense gardening! 2

Friday Mar 25, 2016 #

Physical Therapy 40:00 [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

Run with dog 13:00 [2] 1.3 mi (10:00 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

1 PM

Walk 1:20:00 [1] 4.5 mi (17:47 / mi) +17m 17:34 / mi
shoes: Merrill Chameleon 7

Thursday Mar 24, 2016 #

Physical Therapy 25:00 [1]
shoes: Nike cross trainers (black)

Just the stretches this AM & at lunch.

Treadmill 33:23 [3] 4.0 mi (8:21 / mi)
shoes: Nimbus 15 Bumblebee (work)

Testing the injury. Maybe should have stopped at 3.5. Will find out tonight!

Treadmill warm up/down 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15 Bumblebee (work)

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

Wednesday Mar 23, 2016 #

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

With weights in AM

Physical Therapy 8:00 [1]
shoes: Nimbus 15 Bumblebee (work)

stretches before workout

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

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

V things

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

Rowing Machine 19:40 [3]
shoes: Nimbus 15 Bumblebee (work)

Was set to go 30 mins, but I was really beat (light headed - getting out of shape!) at the 5k mark.

Stair climb machine 10:00 [3]
shoes: Nimbus 15 Bumblebee (work)

level 20, fat burner.
finish off with something (a little) easier.

walk dog 25:00 [1] 1.2 mi (20:50 / mi)
shoes: Merrell Chameleon #6

No puppy today, J was sad. He was looking around in the area where he played with her yesterday.

Tuesday Mar 22, 2016 #

Physical Therapy 45:00 [2]
shoes: Nike cross trainers (black)

They add more exercises, but don't take any old ones away, so now it is 45 minutes if I am efficient.

Run (no dog) 25:27 [3] 3.05 mi (8:21 / mi)
shoes: Nimbus 15 Bumblebee (work)

Physical Therapy (stretches) 15:00 [1]
shoes: Nimbus 15 Bumblebee (work)

Lifting 20:00 [3]
shoes: Nimbus 15 Bumblebee (work)

1 set of Runner's World exercises

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

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

walk dog 20:00 [1] 0.78 mi (25:39 / mi) +34m 22:35 / mi
shoes: Merrill Chameleon 7

Ginger puppy again! J was sad when Ginger had to go.

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

Monday Mar 21, 2016 #

Physical Therapy 40:00 [1]
shoes: Nike cross trainers (black)

Note

Uck. Woke up in middle of night, and my first steps were excruciating - like I had broken a bone in my L foot. Could walk on my heels, or inner part (which is what the PT is trying to teach me NOT to do).

More inside the foot bone area, not at all plantar fasciitis, which is my more typical night-time gotcha injury.

Foot has been getting better during the day - don't feel it, except for an occasional ping. Very odd.

walk dog 40:00 [1] 2.2 mi (18:11 / mi)
shoes: Merrill Chameleon 7

J loop, all the way back on East - light out, so it was OK. With the wind, it was a bit chilly.

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

Workout got pinched by meetings today... I guess it was good to have a rest day. Foot feeling much better - have no idea what that was this morning.

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

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