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Training Log Archive: gas_turbine

In the 7 days ending Jul 4, 2016:

	activity	#	time	miles		km		+m
	walk dog	8	6:31:12	14.92		24.01		373
	Orienteering	1	3:55:42	4.65	(50:41)	7.48	(31:30)	168
	Run (no dog)	5	2:28:25	20.24	(7:20)	32.57	(4:33)	285
	Hiking	1	1:15:00	3.0	(25:00)	4.83	(15:32)
	Other gardening	1	1:00:00
	Lifting	1	35:00
	Race (Running)	1	25:17	4.07	(6:13)	6.55	(3:52)	75
	Abs related	1	24:00
	Plank!	2	10:00
	Total	16	16:44:36	46.87		75.43		901
	[1-5]	16	16:36:36
averages - sleep:6 weight:161lbs

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Monday Jul 4, 2016 #

walk dog 40:00 [1] 1.86 mi (21:30 / mi) +58m 19:36 / mi
shoes: Asics Nimbus 12 (old work)

7 AM

Run (no dog) warm up/down 13:00 [2] 1.5 mi (8:40 / mi)
shoes: Merrell Bare Access 2 white

8 AM

Race (Running) race 25:17 [5] 4.07 mi (6:13 / mi) +75m 5:53 / mi
slept:5.0 weight:161.8lbs shoes: Merrell Bare Access 2 white

Fairport 4-miler.

Pleased to say that the injury didn't hinder me. I did run 40s faster last year, but I'll take this result.

1st in 50-54 group
19th overall of ~550.

# split time mi pace
1 6:12.7 6:12.7 1.01 6:08
2 6:10.5 12:23.3 1.01 6:07
3 6:28.8 18:52.1 1.01 6:24
4 6:25.6 25:17.7 1.04 6:12

Although a 55+ did beat me - he passed me during (you guessed it) mile 3.

The strength and speed will come (I hope).

C • Great Job! 2

Sunday Jul 3, 2016 #

6 AM

walk dog 1:34:11 [1] 5.18 mi (18:11 / mi) +48m 17:41 / mi

11 AM

Orienteering 3:55:42 [1] 4.65 mi (50:41 / mi) +168m 45:35 / mi
shoes: Asics Nimbus 14-2 (walk)

Durand Eastman Perm course-East, but western 1/2 of controls, with R-friend. It's interesting what you can learn when you do the controls more methodically, and talk about the course out loud.

One big bobble that led us into some bad nettle, really beating up R's legs. Ouch. My legs itch, but they didn't end up burning.

As we were looking at the map at one point, two folks came upon us, and R jumped. Turns out it was Jim and Patty B from ROC, who were doing the same course. That was fun to see them.

Saturday Jul 2, 2016 #

Other gardening 1:00:00 [1]
shoes: Merrell Chameleon 4 #4

power wash deck. Hmm. Looks like I'm going to need to hand-chip too, and then use cleaner and all that. sigh.

7 AM

walk dog 1:34:01 [1] +151m
shoes: Asics Nimbus 12 (old work)

Jonesy's random powder mills/arrowhead wandering. He was happy.

2 PM

Run (no dog) 53:38 [3] 7.28 mi (7:22 / mi) +103m 7:03 / mi
shoes: NB Orange #2

Race in 2 days, so wanted one last good run in. I figure this counts, but I am a little dismayed how I fade. I have no idea what type of race shape I'm in. 83F, so it was a little warm, but not as bad as the last couple times I ran this loop.

Mainly just faded & lost concentration after a very long, odd week.

6 PM

walk dog 40:00 [1] 1.86 mi (21:30 / mi) +58m 19:36 / mi
shoes: Asics Nimbus 12 (old work)

72F, gorgeous. Very tired from run/walks/poor sleep all week/power washing deck (so much more to do...). Did make 1/2 marathon for the day.

Friday Jul 1, 2016 #

walk dog 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Asics Nimbus 12 (old work)

Morning & eve (short) - going out to dinner ;-)

---
.... sigh. Dinner did not turn out as hoped. Back to square 1. Workmates are pushing me towards using Match.

6 AM

Run (no dog) 30:28 [3] 4.13 mi (7:23 / mi) +87m 6:55 / mi
shoes: NB Orange #2

Thursday Jun 30, 2016 #

walk dog 35:00 [1] 1.76 mi (19:53 / mi)
shoes: Asics Nimbus 12 (old work)

6 AM

Run (no dog) 26:35 [3] 3.66 mi (7:15 / mi) +42m 7:00 / mi
slept:7.0 weight:160.2lbs shoes: NB Bright Orange (semiretired)

Wednesday Jun 29, 2016 #

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

Abs related 24:00
shoes: Nimbus 15 Bumblebee (work)

Core blaster workout

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

Because core blaster just isn't enough sometimes... Convinced the core work is a big part of running faster.

walk dog 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Asics Nimbus 12 (old work)

Hiking 1:15:00 [1] 3.0 mi (25:00 / mi)
shoes: NB Bright Orange (semiretired)

With R-friend on various Crescent trails.

6 AM

Run (no dog) tempo 24:44 [3] 3.66 mi (6:45 / mi) +53m 6:28 / mi
weight:160.2lbs shoes: NB Orange #2

Tried to run mile 2 and 2.5-3.5 at race pace. Was a bit disappointed to hit 6:15 for flat mile 2, but given where I've been the last 6 months, that probably is race pace.
But hey, 3rd fastest time on this loop (which is my usual loop).

Beautiful running morning - 62F.

Tuesday Jun 28, 2016 #

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

Lifting 35:00 [3]
weight:161.8lbs (rest day) shoes: Nimbus 15 Bumblebee (work)

no running today - legs pretty tired, groin a bit sore. oh yeah, and went to bed way too late.
----------------

Lifting- Runner's world exercises

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

walk dog 38:00 [1] 1.86 mi (20:26 / mi) +58m 18:38 / mi
shoes: Asics Nimbus 12 (old work)

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