Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Apr 10, 2016:

	activity	#	time	miles		km		+m
	Physical Therapy	7	6:50:00
	walk dog	6	6:02:30	18.05		29.05		267
	Run (no dog)	3	1:40:57	13.13	(7:41)	21.13	(4:47)	219
	Treadmill	3	1:36:42	11.58	(8:21)	18.64	(5:11)
	Plank!	2	10:00
	Abs related	2	4:00
	Calisthentics/pushups	2	1:40
	Stair climb machine	1	1:00
	Total	11	16:26:49	42.76		68.82		486
averages - sleep:5 weight:168.8lbs

3:34

0:00

» now

Sunday Apr 10, 2016 #

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

10 AM

walk dog 1:27:24 [1] 4.51 mi (19:23 / mi) +22m 19:05 / mi
shoes: Merrell Chameleon #6

On canal with S, Z & K

4 PM

Run (no dog) 31:59 [3] 4.06 mi (7:53 / mi) +107m 7:17 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

Saturday Apr 9, 2016 #

Event: ROC - Orienteering Clinic - Fleet Feet / Cobbs Hill

Physical Therapy 50:00 [2]
shoes: Nike cross trainers (black)

8 AM

walk dog 2:05:36 [1] 6.2 mi (20:15 / mi) +153m 18:49 / mi
shoes: Merrell Chameleon #6

Walk through PM park - ran into GVHC group

12 PM

Run (no dog) 38:50 [3] 5.07 mi (7:39 / mi) +112m 7:10 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

Friday Apr 8, 2016 #

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Merrell Chameleon #6

walk dog 46:30 [1] 2.68 mi (17:21 / mi) +34m 16:42 / mi
shoes: Merrill Chameleon 7

Physical Therapy 55:00 [2]

Thursday Apr 7, 2016 #

Physical Therapy 45:00 [3]
shoes: Nike cross trainers (black)

Got new exercises today - more balancing and speed stuff. and closing dominant eye while doing some ....

A couple require more room than what is available in the house - need to find a spot outside.

Physical Therapy (stretches for running) 15:00 [1]
shoes: Nimbus 17 Red-Black (rotation)

Run (no dog) 30:08 [3] 4.0 mi (7:32 / mi)
shoes: Nimbus 17 Red-Black (rotation)

Canal run - overdressed a bit, and a little mucky on the non-path side, but relatively happy that nothing was too far out of whack. ... Heck, a month ago, I would have been ecstatic to run this far. Hope I don't pay for this later today as things tighten up.

Of course, you need to feel guilty about something, so I'm feeling guilty about not lifting/cross training, given the amount of time I need to put into the PT.

walk dog 30:00 [1] 1.4 mi (21:26 / mi)
shoes: Merrill Chameleon 7

Wednesday Apr 6, 2016 #

Physical Therapy 40:00 [2]
slept:5.0 weight:168.8lbs shoes: Nike cross trainers (black)

Sore last night & tough sleeping. I kept waking up and flipping poor Penny off the bed. I probably caused it by going to bed too late.
--
Most exercises - without the heavy weights today.

Physical Therapy 30:00 [2]
shoes: Nimbus 15 Bumblebee (work)

Before & after treadmill

Treadmill 31:53 [3] 4.0 mi (7:58 / mi)
shoes: Nimbus 17 Red-Black (rotation)

Moderate run - had accidentally had it at 1.5 slope for a while. I felt something funny on my hand, and realized I was bleeding - I must have banged it against the side handle at some point. Not much of a scrape, but by swinging my arm back and forth while running, I ended up having a bit of cleaning to do.

C • geez... 1

Treadmill warm up/down 5:00 [1] 0.29 mi (17:14 / mi)
shoes: Nimbus 17 Red-Black (rotation)

Tuesday Apr 5, 2016 #

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

Most, but not the
Happy that some seem to be getting easier. Actually, the L upper leg seems stretchier than the right now. Nice also that there are a bunch of weighted exercises, although I can definitely feel it afterwards (in a good way I suppose).

walk dog 5:00 [1] 0.2 mi (24:59 / mi)

10F. What the heck. J not amused at all.

Physical Therapy 35:00 [2]
shoes: Nimbus 15 Bumblebee (work)

Mostly stretches. Hops are difficult - knee always wobbles on landing. That's what we are working on.

Treadmill 26:53 [3] 3.5 mi (7:41 / mi)
shoes: Nimbus 15 Bumblebee (work)

0 incline. Turned it to 7:30 pace after a bit, but could not handle any faster. Will be interesting to see how I feel tonight after tightening up - but I am encouraged by this run... baby steps.

Unfortunately, a little sore in groin area afterwards - hopefully it does not persist.

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

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

V plus some others

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

pushups are especially hard after planks

Treadmill warm up/down 5:00 [1] 0.29 mi (17:14 / mi)
shoes: Nimbus 15 Bumblebee (work)

Stair climb machine 1:00 [2]
shoes: Nimbus 15 Bumblebee (work)

waiting for treadmill

walk dog 39:00 [1] 1.86 mi (20:58 / mi) +58m 19:07 / mi
shoes: Merrell Chameleon #6

Brr with snow on the ground. Actually, there was some nice sun. J greeted several dogs, including going out of his way to say hi to Bella.

Monday Apr 4, 2016 #

Treadmill 27:56 [3] 3.5 mi (7:59 / mi)
shoes: Nimbus 15 Bumblebee (work)

ratcheted it to 7:30 for last mile. .5 incline. Happy I could do this, given how beat up I felt this morning.

Physical Therapy 50:00 [2]

Morning & noon.

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

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

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

various

walk dog 5:00 [1]
shoes: Merrell Chameleon #6

Several inches of snow on grass & maybe 1" of slush on paved areas.

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

and night

walk dog 20:00 [3] 1.0 mi (20:00 / mi)
shoes: Merrell Chameleon #6

Met up with Kent along the way
J played with Bella and Marvel in the field - sort of. He didn't join in on the running around. I guess he is now an senior-dog (but not geriatric yet).

« Earlier | Later »