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Training Log Archive: gas_turbine

In the 7 days ending Aug 22, 2016:

activity # timemileskm+m
  walk dog7 4:14:25 12.34(20:37) 19.86(12:48) 158
  Run (no dog)6 3:21:23 27.3(7:23) 43.93(4:35) 454
  Lifting3 1:27:00
  mow lawn (push)1 1:00:00 2.5(24:00) 4.02(14:55)
  Physical Therapy1 45:00
  Abs related2 26:00
  Plank!3 15:00
  Total14 11:28:48 42.14 67.82 612
  [1-5]14 11:22:48
averages - sleep:6 weight:160.2lbs

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TuWeThFrSaSuMo

Monday Aug 22, 2016 #

walk dog 5:00 [1] 0.25 mi (20:01 / mi)

Abs related (Core blaster + lifts) 25:00 intensity: (3:00 @1) + (22:00 @3)
shoes: Nimbus 15 Bumblebee (work)

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

Lifting 6:00 [3]
shoes: Nimbus 15 Bumblebee (work)

bench, runner swings, delts, monkey x2

walk dog 20:00 [1] 0.9 mi (22:14 / mi)
shoes: Asics Nimbus 14 (walk)

$200 meds for Jonesy. Dang ragweed allergies!
6 AM

Run (no dog) 27:33 [3] 3.7 mi (7:27 / mi) +52m 7:08 / mi
shoes: NB Orange #3

Drained today. Don't know why.

Sunday Aug 21, 2016 #

walk dog 4:00 [3] 0.2 mi (20:00 / mi)
shoes: Asics Nimbus 14 (walk)

Very odd of J to cut the evening walk short

mow lawn (push) 1:00:00 [1] 2.5 mi (24:00 / mi)
shoes: Merrell Chameleon #6

9 AM

walk dog 1:02:56 [1] 3.26 mi (19:18 / mi) +95m 17:42 / mi

12 PM

Run (no dog) 27:01 [3] 3.68 mi (7:20 / mi) +51m 7:02 / mi
shoes: NB Orange #2

Saturday Aug 20, 2016 #

Event: CNYO Regaine - Letchworth State Park East
 
8 AM

walk dog 1:15:29 [1] 3.63 mi (20:47 / mi) +63m 19:43 / mi

11 AM

Run (no dog) 57:35 [3] 7.34 mi (7:51 / mi) +157m 7:21 / mi
shoes: NB Orange #2

Friday Aug 19, 2016 #

Physical Therapy 45:00 [3]
shoes: Nimbus 15 Bumblebee (work)

6 AM

Run (no dog) 26:37 [3] 3.67 mi (7:15 / mi) +52m 6:56 / mi
slept:6.0 shoes: NB Orange #3

Thursday Aug 18, 2016 #

Lifting 39:00 intensity: (6:00 @0) + (33:00 @3)
shoes: Nimbus 15 Bumblebee (work)

Dumbell fun
Plus dumbbell swings & side lifts

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

walk dog 12:00 [1] 0.5 mi (23:59 / mi)
shoes: Asics Nimbus 14 (walk)

to end of cul de sac & back - uncharacteristic of Jonesy to shorten it up that much.
6 AM

Run (no dog) 27:47 [3] 3.79 mi (7:20 / mi) +62m 6:59 / mi
weight:160.2lbs shoes: NB Bright Orange (semiretired)

Reverse J with wrenfield. High 60's, a bit humid, but not terrible.

Wednesday Aug 17, 2016 #

walk dog 30:00 [1] 1.2 mi (25:00 / mi)
shoes: Asics Nimbus 14 (walk)

7 AM

Run (no dog) tempo 34:50 [4] 5.11 mi (6:49 / mi) +80m 6:30 / mi
shoes: NB Orange #2

Given my last 5K performance, wanted to work on surviving a harder 3rd mile - at last minute, turned for 5 mile loop rather than 4.

mi split time pace
1 6:52 6:52 6:52
2 6:43 13:35 6:43
3 6:12 19:47 6:12 <-- happy, although GPS is kind.
4 6:57 26:44 6:57 an uphill
5 7:09 33:53 7:09 uphill
5.11 57 34:50 8:36

Tuesday Aug 16, 2016 #

walk dog 45:00 [1] 2.4 mi (18:45 / mi)
shoes: Merrell Chameleon #6

cooler, but muggy

Lifting 42:00 [3]
shoes: Nimbus 15 Bumblebee (work)

RW exercises plus dumbbells & bench

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

Abs related 1:00 [3]
shoes: Nimbus 15 Bumblebee (work)

knee lifts between running machines

Note

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Date #3 with #3 tomorrow
I like her
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