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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Aug 5, 2016:

activity # timemileskm+m
  walk dog9 6:35:26 18.51(21:22) 29.79(13:17) 224
  Run (no dog)6 2:48:58 22.82(7:24) 36.72(4:36) 323
  Physical Therapy2 1:15:00
  Lifting2 43:00
  Hiking1 40:00 2.0(20:00) 3.22(12:26)
  Speed work1 29:27 3.54(8:19) 5.7(5:10) 2
  Abs related1 24:00
  Plank!1 14:00
  Total15 13:09:51 46.87 75.42 549
  [1-5]15 13:05:51
averages - sleep:6.8 weight:159.9lbs

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Friday Aug 5, 2016 #

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

Maybe J was more efficient because he didn't go yesterday morning, and had to wait until noon?

Note

Bad Haiku that popped into my brain while walking the dog last night.
----------------
Sports:

My favorite sport
uses a map and compass
orienteering

Orienteering
Search for controls in deep woods
don't get lost out there

Man my age runs by
Competitive fire is sparked
I can kick his butt

---
The Haiku form

The best haikus leave
A subtle taste on your lips
This one tastes like squid

Red bird sings in tree
put cute vignette on this line
garbage poetry

---
Relationships:

Watching her walk by
She's closer to my son's age
Am I a creeper?

Profile is stale
Need an eye-catching writeup
Or Photoshopping

Use dog as wing man
poop bag is never sexy
I need new tactics

No chemistry there
Need to talk more beforehand
Otherwise blah date

Met woman through match
Date could have ended much worse
Kidneys still intact

Second date on match
no longer conceptual
new territory
C • Favorite sport?!? 3

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

Realized I was way too sore to lift today.... also need to get stuff done before the end of the week.

walk dog 40:00 [1] 1.86 mi (21:30 / mi) +58m 19:36 / mi
shoes: Asics Nimbus 14 (walk)

6 AM

Run (no dog) 31:13 [3] 4.08 mi (7:39 / mi) +78m 7:13 / mi
slept:6.0 weight:159.8lbs shoes: NB Bright Orange (semiretired)

72F, but a struggle to run today - groin sore, probably from the speed exercises.

---
Didn't sleep well, partly because of arranging a last-minute activity & pet sitting, part temperature changes...

Hint: Match #3 will have a second act this weekend. ;-)
---

Thursday Aug 4, 2016 #

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

Physical Therapy 30:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Speed stuff - hopping, lunging

Abs related 24:00 intensity: (4:00 @0) + (20:00 @3)
shoes: Nimbus 17 Red-Black (rotation)

Abs blaster
3 x 8 x 50s / 10s to switch

10s less rest / more exercise makes quite an intensity difference.


walk dog 46:00 [1] 2.3 mi (20:00 / mi)
shoes: Asics Nimbus 14 (walk)

6 AM

Run (no dog) 25:47 [3] 3.67 mi (7:02 / mi) +53m 6:44 / mi
slept:7.0 shoes: NB Orange #2

Going to be warmer today - maybe that's why so many people were out jogging this morning.

Wednesday Aug 3, 2016 #

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

Lifting 40:00 [3]
shoes: Nimbus 15 Bumblebee (work)

RW exercises, plus bench-105, runner swing 25, side arm lifts 10.

Plank! 14:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Got to do that plank! Lower abs have been sore after runs.

walk dog 19:00 [3] 0.78 mi (24:22 / mi) +34m 21:27 / mi
shoes: Asics Nimbus 12 (old work)

J wanted to go longer, but it was good that I shortened it up, as he was panting hard by the end.

Hiking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: NB Bright Orange (semiretired)

With R-friend on Crescent trail, shortened up due to a text that came in.
6 AM

Run (no dog) 23:10 [3] 3.04 mi (7:37 / mi) +34m 7:21 / mi
slept:7.0 weight:160.4lbs shoes: Nimbus 17 Blue-Yellow (rotatio

Sluggish, but not trying to push it - decided to make a shorter run (& avoid the big hill), as there is potential for a jog/walk this evening. Working on going to be earlier - quite a few wake-ups, but it is a bit better.

Tuesday Aug 2, 2016 #

Physical Therapy 45:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Lollygagging, so I ran out of time & didn't do abs stuff, which I need to do.
Groin still not fully healed - mostly impedes recovery time.

walk dog 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Asics Nimbus 12 (old work)

6 AM

Run (no dog) 26:48 [3] 3.67 mi (7:18 / mi) +52m 6:59 / mi
slept:7.0 weight:159.4lbs shoes: NB Orange #2

Legs very beat up from weekend speedwork. Getting old!

60F - so how come the home AC was running full blast this morning?

R-friend worried about me losing too much weight. Right now it's at a good summer racing level (I don't want to lose much more - I'll gain again in the fall as per my usual), but what I really need is some redistribution of, um, "assets"....

Monday Aug 1, 2016 #

walk dog 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Asics Nimbus 14 (walk)

Morning & evening walks.

---
Match #3 - may see her again... A professor - smart as a whip.

And a Badger as well - major points for that (and good discussion topic). Was showing her an O-map at Aladdin's; Tim Dobretsov, who was bussing tables, said 'is that an orienteering map?'
(He's grown since the last time I saw him.)

There are secret O-observers everywhere!

Alas, she lives 3.5 hours away. There is always a catch. ... Maybe a good thing (? - thinking positive here).


Sunday Jul 31, 2016 #

walk dog 55:00 [1] 2.7 mi (20:22 / mi)
shoes: Asics Nimbus 12 (old work)

Evening walk, J insisted on Powder Mills - however, it got muggy 1/2 through, so he slowed down considerably.
8 AM

walk dog 36:23 [1] 1.4 mi (25:59 / mi) +36m 24:04 / mi
shoes: Asics Nimbus 12 (old work)

Baby turkey (looked like a small brown chicken) flew 3ft in from of us. The mom didn't cross, but stayed close to us.

Also saw pileated woodpecker.
11 AM

Run (no dog) warm up/down 7:04 [3] 1.05 mi (6:44 / mi) +5m 6:38 / mi
shoes: NB Orange #2

Speed work intervals 29:27 [4] 3.54 mi (8:19 / mi) +2m 8:18 / mi
slept:7.0 shoes: NB Orange #2

8x400's, 200m walk/jog rest at Mendon HS.
82-84s, not terribly pleased with this, but it coincides with ~20s slower per mile than last year, which seems about right (boo) given where my race times are.

Parking lot full. Oh yeah, Bills training camp.

Saturday Jul 30, 2016 #

walk dog 46:00 [1] 2.3 mi (20:00 / mi)
shoes: Asics Nimbus 12 (old work)

6 AM

walk dog 1:09:03 [1] 3.62 mi (19:04 / mi) +96m 17:37 / mi
shoes: Asics Nimbus 12 (old work)

Had to wake early before the second Match date (not same person). This one went pretty well, but no sparks. Interesting, however.
.
... hope you all don't mind if I blog about the Match stuff...
.
12 PM

Run (no dog) 54:56 [3] 7.3 mi (7:32 / mi) +101m 7:13 / mi
shoes: NB Bright Orange (semiretired)

ugh, last mile fell apart. Not as hot as previous times, but still getting a little dizzy.

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