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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  walk dog5 5:04:43 14.77(20:38) 23.77(12:49) 289
  Run (no dog)4 2:01:08 15.68(7:44) 25.24(4:48) 137
  Orienteering1 58:00 2.0(29:00) 3.22(18:01)
  Physical Therapy1 50:00
  mow lawn (push)1 45:00
  Lifting1 39:00
  Walk1 30:00 1.5(20:00) 2.41(12:26)
  Treadmill1 29:04 4.0(7:16) 6.44(4:31)
  Plank!2 10:00
  Stair climb machine1 10:00
  Total9 11:36:55 37.95 61.07 426
  [1-5]8 11:06:34

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Sunday Nov 13, 2016 #

Run (no dog) 30:25 [3] 4.0 mi (7:36 / mi)
shoes: NB Orange #2

Menlo Ponds park, mostly red trail in south.
8 AM

walk dog 1:24:52 [1] 3.77 mi (22:31 / mi) +53m 21:34 / mi

Powder mills - SW area.
11 AM

Run (no dog) 30:21 [0] 4.0 mi (7:35 / mi) +64m 7:14 / mi

Saturday Nov 12, 2016 #

Event: ROC - Ellison Park Night-O
 

mow lawn (push) 45:00 [1]
shoes: Merrell Chameleon #6

Orienteering 58:00 [1] 2.0 mi (29:00 / mi)
shoes: Salomon Speedcross 3

Night-O with RC and RC
Night-O is much different than regular O!

walk dog (plus other) 20:00 [1] 1.0 mi (20:00 / mi) +34m 18:06 / mi

8 AM

walk dog 2:07:51 [1] 6.25 mi (20:28 / mi) +128m 19:14 / mi
shoes: Merrell Chameleon #6

Pretty fall day.

Thursday Nov 10, 2016 #

Plank! 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Run (no dog) 30:00 [3] 4.0 mi (7:30 / mi) +20m 7:23 / mi
shoes: Nimbus 17 Red-Black (rotation)

Beautiful fall day - still can wear T & shorts (at lunchtime).

walk dog 15:00 [1] 0.78 mi (19:14 / mi) +34m 16:56 / mi
shoes: Merrell Chameleon #6

Wednesday Nov 9, 2016 #

Treadmill 29:04 [3] 4.0 mi (7:16 / mi)
shoes: Nimbus 17 Red-Black (rotation)

at lunch - good stretching beforehand. Know I was working it at the end (7 min pace), but did not feel I was stressing the groin too much (no twings).

Stair climb machine 10:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Finish off the workout - level 20, aerobic.

walk dog 57:00 [1] 2.97 mi (19:11 / mi) +40m 18:25 / mi
shoes: Merrell Chameleon #6

leaf piles! must be investigated.

Tuesday Nov 8, 2016 #

Run (no dog) 30:22 [3] 3.68 mi (8:15 / mi) +53m 7:54 / mi
shoes: NB Orange #3

Ran without headlamp, but slowly, because I'm stuggling with this abs/groin/ham thing... Whatever that is.

Lifting 36:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Dumbbell fun.

Plank! 5:00 [3]

Lifting 3:00 [3]

extra

Walk 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Merrell Chameleon #6

Visiting Susan B Anthony grave with thousands of others. Sigh....

Monday Nov 7, 2016 #

Physical Therapy 50:00 [3]

lower abs not improving much - sneezing hurts a lot.
C • sneezing 3

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