Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending May 14, 2017:

activity	#	time	miles		km		+m
Run (no dog)	4	1:58:21	16.08	(7:22)	25.88	(4:34)	136
mow lawn (push)	2	1:35:00	1.4		2.25
walk dog	2	1:00:00	2.9	(20:41)	4.67	(12:51)
Lifting	3	58:00
Orienteering	1	43:00	2.0	(21:30)	3.22	(13:21)		10 /	10c	100%
Abs related	2	26:00
Plank!	2	10:00
Total	6	6:50:21	22.38		36.02		136	10 /	10c	100%

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Saturday May 13, 2017 #

Event: ROC - Powder Mills Park - Regular Event

Orienteering 43:00 [2] ** 2.0 mi (21:30 / mi)
spiked:10/10c shoes: Ice Bugs with Cleats

Orange Course with RC. Wanted to do a course, but as MD's needed to do something relatively short. Of course, with all the great ROC volunteers, we were definitely covered for while we were away. The meet kind of runs itself... It's a healthy place for the club to be.

Thanks Doug H for the great courses.

Friday May 12, 2017 #

Plank! 5:00 [3]

Run (no dog) 28:16 [3] 4.0 mi (7:04 / mi) +20m 6:58 / mi
shoes: Nimbus 17 Red-Black (rotation)

No reason (except being tired) for not being able to crack 7. I was trying, but just didn't have it. 60F, but lightly overcast, so heat was not a factor.

Perhaps staying up too late ....

14:11 / 14:05

Thursday May 11, 2017 #

Run (no dog) 37:41 [3] 5.08 mi (7:25 / mi) +96m 7:00 / mi
shoes: NB Orange #2

Did not wear GPS - probably a good thing, as I was not strong. 40F, long sleeves & gloves - did not overheat. However, I definitely feel my lack of running any appreciable distances

Lifting (Dumbell fun (plus others)) 38:00 [3]

20 - 25 -30#

Abs related 2:00 [3]

Situps. Need something under my feet to do this...

mow lawn (push) 50:00 [2]
shoes: Oboz hiking

GF house - finally dry enough to mow the swamp - but mower kept stalling because grass was so long. So it took a while.

Wednesday May 10, 2017 #

mow lawn (push) 45:00 [1] 1.4 mi (32:09 / mi)
shoes: Ice Bugs with Cleats

Grass did not grow as much as the previous week (when it was so wet!). Got about 60% done.
Love using my ice bugs for mowing - no fear of slipping on the hill.

walk dog 30:00 [3] 1.4 mi (21:26 / mi)
shoes: Oboz hiking

Tuesday May 9, 2017 #

Abs related 24:00 [3]

core blaster - changed the stair climber exercise to be with my hands supported by a 10lb medicine ball - much harder.

Lifting 5:00 [3]

pullups, pushups

Run (no dog) 29:05 [3] 4.0 mi (7:16 / mi) +20m 7:10 / mi
shoes: Nimbus 17 Red-Black (rotation)

very pretty day - a little cool, but with only a light wind and SUNSHINE(!!!) it was wonderful. Didn't feel fast, but at least it wasn't a slog.

walk dog 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Oboz hiking

With GF to canal...

Monday May 8, 2017 #

Lifting 15:00 [3]

bench, pullup, upright rows, shoulder press...

Plank! 5:00 [3]

Run (no dog) 23:19 [3] 3.0 mi (7:46 / mi)
shoes: Nimbus 17 Red-Black (rotation)

Canal run. Cold, windy ... legs very heavy.

There were 20+ days in February warmer than yesterday...

Note

Girlfriend didn't like that my very masculine dog (J) was wearing a pink collar. now he has a Navy blue collar with gold trim and looks quite sharp (she has a great eye). ... My uber-clingy J is getting to like her as well.

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