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Training Log Archive: gas_turbine

In the 7 days ending Jun 13, 2016:

activity # timemileskm+m
  walk dog6 4:52:30 14.62(20:00) 23.53(12:26) 163
  Run (no dog)6 3:05:14 21.52(8:36) 34.63(5:21) 277
  Physical Therapy3 2:05:00
  Walk1 2:00:00 6.5(18:28) 10.46(11:28)
  mow lawn (push)2 1:45:00 2.5 4.02
  Lifting2 1:11:00
  Speed work1 24:18 3.25(7:29) 5.23(4:39) 4
  Abs related1 24:00
  Plank!3 15:00
  Calisthentics/pushups1 1:00
  Total14 16:03:02 48.39 77.88 444
  [1-5]14 15:43:02
averages - sleep:6.2 weight:161.6lbs

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Monday Jun 13, 2016 #

Note

Learned this morning that Sandra L. passed. Another huge loss to the Rochester Orienteering Club.

Physical Therapy 45:00 [2]
weight:162.2lbs shoes: Bare feet

A bit sore & stiff, so I opted for only PT this morning. Unfortunately, lunchtime will be squeezed by meetings.

walk dog 39:04 [1] 1.86 mi (21:00 / mi) +58m 19:09 / mi
shoes: Asics Nimbus 12 (old work)

Pretty evening - a bit chilly (sweatshirt)

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

Sunday Jun 12, 2016 #

mow lawn (push) 1:20:00 [1] 2.5 mi (32:00 / mi)
shoes: Ice Bugs with Cleats

walk dog 1:20:00 [3] 4.0 mi (20:00 / mi)

Probst / Auburn loop
2 PM

Run (no dog) 30:52 [3] 4.12 mi (7:30 / mi) +76m 7:05 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

in reverse. Cooler than Saturday, windy. Not too strong.

Saturday Jun 11, 2016 #

mow lawn (push) 25:00 [1]
shoes: Ice Bugs with Cleats

Actually, using the string trimmer, plus some weeding..
8 AM

walk dog 1:36:00 [1] 5.0 mi (19:12 / mi) +105m 18:01 / mi
shoes: Merrell Chameleon #6

With stop to see the O folks at the ADK Expo
11 AM

Run (no dog) 55:40 [3] 7.3 mi (7:38 / mi) +103m 7:18 / mi
shoes: NB Bright Orange (semiretired)

Not test of groin, but a test of surviving the heat - heat won. 90F After 5m, it was 'slow down to get home before I get too dizzy'

Friday Jun 10, 2016 #

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

Lifting 36:00 intensity: (12:00 @0) + (24:00 @3)
shoes: Nimbus 15 Bumblebee (work)

Dumbell fun, 3 sets up at 25#

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

6 AM

Run (no dog) 27:28 [3] 3.67 mi (7:29 / mi) +52m 7:10 / mi
slept:6.5 weight:160.8lbs shoes: Nimbus 16 white (rotation)

A bit tired - not recovered from speedwork yet. I'll take the temporary low on the weight! Probably 3 lbs more to go for racing weight, because I have loss arm/chest mass over the last 6 months. (yes, my arms sometimes now get tired while running - wimpy yikes!)

As my XC coach once said "why did god give you arms? To run, of course"

Thursday Jun 9, 2016 #

Event: Boston Sprint Camp 2016
 

walk dog 5:00 [3] 0.2 mi (24:59 / mi)
slept:7.0 weight:161.6lbs (rest day) shoes: Merrell Chameleon 4 #4

A bit sore this morning, but not limping (too much).
----------
A well-earned rest day

Physical Therapy 40:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

heavy weights day today.

Plank! 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

walk dog 24:00 [1] 1.2 mi (20:00 / mi)
shoes: Asics Nimbus 12 (old work)

Run (no dog) 45:00 [1] 3.0 mi (15:00 / mi)
shoes: NB Bright Orange (semiretired)

Jog/walk with R-Friend. Pretty evening, although windy.

Wednesday Jun 8, 2016 #

Physical Therapy 40:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Abs related 24:00 intensity: (8:00 @0) + (16:00 @3)
shoes: Nimbus 17 Red-Black (rotation)

5 PM

Run (no dog) warm up/down 4:12 [2] 0.33 mi (12:48 / mi) +1m 12:41 / mi
shoes: NB Bright Orange (semiretired)

6 PM

Speed work intervals 24:18 intensity: (12:00 @2) + (12:18 @5) 3.25 mi (7:29 / mi) +4m 7:27 / mi
shoes: NB Bright Orange (semiretired)

Roadkill Racing speedwork.
4 800's, with 400m jog in between. All under 3 minutes. Last overall quarter at ~81s.

Tuesday Jun 7, 2016 #

walk dog 5:00 [3] 0.2 mi (24:59 / mi)
shoes: Merrill Chameleon 7

Lifting 35:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Runner's world exercises, inched weights back up to levels from last fall.

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

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

25 pushups, not the prettiest.. or deepest. Probably wouldn't count.

walk dog 33:26 [1] 1.76 mi (19:00 / mi)
shoes: Asics Nimbus 12 (old work)

Shorter loop because I needed to get somewhere. Luckily the rain had passed, and it was slightly sunny (and not too hot).

Fall Meadow, carriage, concord.

Walk 2:00:00 [1] 6.5 mi (18:28 / mi)
shoes: Asics Nimbus 12 (old work)

Fairport canal & paths - Lyndon to downtown, etc. with R-Friend
6 AM

Run (no dog) 22:02 [3] 3.1 mi (7:06 / mi) +45m 6:48 / mi
slept:5.0 weight:161.8lbs shoes: NB Bright Orange (semiretired)

was faster for first 2 miles, but not enough strength left. Well out of racing shape, although I am thinking of it...

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