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Training Log Archive: gas_turbine

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  walk dog4 3:00:54 8.78(20:36) 14.13(12:48) 150
  Digging/Hammering1 2:30:00
  Run (no dog)4 1:42:31 13.27(7:43) 21.36(4:48) 172
  Lifting2 1:02:00
  Physical Therapy1 35:00
  mow lawn (push)1 30:00
  Treadmill1 21:05 3.1(6:48) 4.99(4:14)
  Abs related1 21:00
  Hiking1 20:00 1.0(20:00) 1.61(12:26)
  Race (Running)1 19:08 3.11(6:10) 5.0(3:50)
  Plank!2 10:00
  Total9 10:51:38 29.26 47.09 322
averages - weight:163.6lbs

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Saturday Oct 1, 2016 #

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

With Mike (brother) and Sue (Sister in law).
Susquehannok PA State Park.

Interesting to walk with the botanists - rattling off Latin names, and saying such things as - you can eat that fungus, as long as you don't have alcohol within 24 hours.
(I'll pass on that, thanks)

Hoping to find Paw Paws on the Paw Paw trees (there were lots in the park - not Papaya). Can't say I've ever had Paw Paw

Pretty overlook of Susquehanna River. Could not see area where my ancestor's farm was flooded when they created a reservoir.

Friday Sep 30, 2016 #

7 AM

Run (no dog) 34:06 [3] 4.39 mi (7:46 / mi) +67m 7:25 / mi
shoes: NB Orange #2

Feeling yesterday

Thursday Sep 29, 2016 #

Treadmill tempo 21:05 [4] 3.1 mi (6:48 / mi)
shoes: Nimbus 17 Red-Black (rotation)

First mile in ~7:23, then accelerated. Last .6 at 6:00 pace.

Lifting (dumbbell fun) 24:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

walk dog 50:55 [1] 2.68 mi (19:00 / mi) +34m 18:17 / mi
shoes: Merrell Chameleon #6

Dark, cooler - but overdressed!

Wednesday Sep 28, 2016 #

Abs related 21:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Plank! 5:00 [3]

6 AM

Run (no dog) 28:26 [3] 3.69 mi (7:42 / mi) +53m 7:22 / mi
shoes: New Balance Bright Orange

Tuesday Sep 27, 2016 #

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

Avoiding sweating...

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

J didn't dawdle this morning. Getting darker and darker (headlamp to pick up the leavings)

walk dog 39:04 [1] 1.86 mi (21:00 / mi) +58m 19:09 / mi
shoes: Asics Nimbus 14 (walk)

6 AM

Run (no dog) 27:59 [3] 3.69 mi (7:35 / mi) +52m 7:15 / mi
weight:163.6lbs shoes: NB Orange #3

Almost dark - 55F, reflective vest. Some of the usual morning crowd were out.

Monday Sep 26, 2016 #

Lifting 38:00 [3]
shoes: Nimbus 15 Bumblebee (work)

RW exercises plus
tried using band on chinup bar.

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

walk dog 8:00 [1] 0.4 mi (20:00 / mi)

Morning & evening. A very light rain in evening and suddenly J not interested in walking.

Sunday Sep 25, 2016 #

Race (Running) race (Cross Country) 19:08 [5] 5.0 km (3:50 / km)
shoes: SPIKES - saucony

Glavin XC race at Northampton park. Felt better than last year, as I didn't go out as hard, so I didn't crumble on the ski hill. Also out kicked 3 people at the end, including the guy I out kicked in the 1500m this summer - good fun!

Still very humbling as this race series always is, as I was ~70th overall. Very competitive. 3rd masters on my team. Ran 19:23 last year, but the starting line was further back then - Looking at the gps trace, it was on the order of 14s difference, so I essentially ran the same time. Given my injury year, I'm happy with this.

http://results.yentiming.com/2016/xc/PGXC/race2-9-...

Digging/Hammering 2:30:00 [1]

More deck staining.

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

really hard to do after racing!

walk dog 40:55 [1] 1.86 mi (22:00 / mi) +58m 20:03 / mi
shoes: Merrell Chameleon #6

Run (no dog) warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: SPIKES - saucony

walk dog 22:00 [1] 1.0 mi (22:00 / mi)
shoes: Merrell Chameleon #6

Through field south of fall meadow

walk dog 15:00 [1] 0.78 mi (19:14 / mi)

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