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Training Log Archive: gas_turbine

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  walk dog8 6:12:47 18.06(20:39) 29.06(12:50) 214
  Digging/Hammering1 4:00:00
  Run (no dog)5 2:51:44 22.91(7:30) 36.88(4:39) 321
  Lifting3 1:26:00
  Physical Therapy1 45:00
  mow lawn (push)1 30:00
  Abs related1 24:20
  Plank!3 15:00
  Total14 16:24:51 40.97 65.94 535
  [1-5]14 16:14:51
averages - weight:163.1lbs

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Saturday Sep 24, 2016 #

Digging/Hammering 4:00:00 [1]

Staining the deck - first coat.

My hand and wrist is sore!
Looked good in morning, but needs second coat.
Unfortunately, it highlights how much I need to prep&paint the railing as well. Sigh.

walk dog 1:40:00 [1] 5.0 mi (20:00 / mi)

Mills road path & through ? knickerbocker? field

walk dog 20:00 [1] 1.0 mi (20:00 / mi)

8 AM

walk dog 1:43:02 [1] 5.26 mi (19:35 / mi) +153m 17:58 / mi

Friday Sep 23, 2016 #

Lifting (dumbell fun) 36:00 intensity: (6:00 @0) + (30:00 @3)
shoes: Nimbus 15 Bumblebee (work)

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

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

mow lawn (push) 30:00 [1]
shoes: Merrell Chameleon #6

Front lawn
6 AM

Run (no dog) 28:01 [3] 3.59 mi (7:48 / mi) +59m 7:25 / mi
shoes: NB Orange #2

60's, dark.
Sore hammy/groin thing, so went slower. Not an overly pleasant run.

Thursday Sep 22, 2016 #

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
weight:163.8lbs shoes: Merrell Chameleon 4 #4

Slept through alarm..

walk dog 38:00 [1] 1.76 mi (21:36 / mi)
shoes: Merrell Chameleon #6

Fall meadow - locke.
J sluggish again.
11 AM

Run (no dog) 33:15 [3] 4.64 mi (7:10 / mi) +29m 7:02 / mi
shoes: Nimbus 17 Red-Black (rotation)

Dead legs! 70's - first full day of Fall, will be another day in the 80's later.

Wednesday Sep 21, 2016 #

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

J a little stiff this morning, especially over first 50m or so. Explains why he slept downstairs last night.

walk dog 19:30 [1] 0.78 mi (25:00 / mi) +34m 22:01 / mi
shoes: Merrell Chameleon #6

Meandering. Not limping, but J's foot must be bugging him.

Abs related (Core blaster) 24:20 intensity: (4:00 @0) + (20:20 @3)
shoes: Nimbus 15 Bumblebee (work)

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

Lifting 5:00 [3]

bench, swings, side & front lifts
6 AM

Run (no dog) 26:15 [3] 3.69 mi (7:07 / mi) +52m 6:49 / mi
weight:162.4lbs shoes: NB Orange #3

50's & dark - wore reflective vest, but can't get myself to go with the headlamp yet.
Twinges etc. for first mile, but warm up decently after that. Being too dark to look at my watch, I didn't know my pacing, which is probably a good thing.

Tuesday Sep 20, 2016 #

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

6 AM

Run (no dog) 28:07 [3] 3.71 mi (7:35 / mi) +51m 7:17 / mi
shoes: NB Orange #2

Dark.
Shirt sleeve caught a hook on a mailbox, and produced a tear from the sleeve down the side. Also pulled the mailbox off, but it turns out it was only held on by zip ties, so no damage occurred.

Now to figure out what to do with the shirt - sew it, or rip the sleeves off to produce a 'vest' for cooler days?
7 PM

walk dog 47:15 [1] 2.61 mi (18:06 / mi) +27m 17:32 / mi
shoes: Asics Nimbus 12 (old work)

J trying to prove he recovered by forcing a long walk. He's still ginger when lifting a leg, and I noticed he didn't do his burying kicks either.

Monday Sep 19, 2016 #

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

RW exercises, with bench & dumbbells after.

Plank! 5:00 [3]

walk dog (2 walks) 30:00 [3] 1.0 mi (30:00 / mi)
shoes: Merrell Chameleon 4 #4

J moving very slowly, but still wanting to make the walk(s) longer. Mean daddy does not want to get one mile from home and have to carry or drag a limping dog home.

Most trouble comes when he tries to lift his leg to mark...

Sunday Sep 18, 2016 #

walk dog 2:00 [1] 0.1 mi (20:00 / mi)
shoes: Asics Nimbus 14 (walk)

After marking a rock, J does his 4-kick 'burying', but lets out a loud yelp. Somehow he injured his right rear paw. I felt around, and he did not seem tender anywhere. We limp home.
4 PM

Run (no dog) 56:06 [3] 7.29 mi (7:42 / mi) +130m 7:18 / mi

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