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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Jan 20:

activity # timemileskm+m
  Treadmill4 1:17:26 10.52(7:22) 16.93(4:34)
  Physical Therapy3 1:00:00
  Lifting2 54:00
  Orienteering1 45:00 2.0(22:30) 3.22(13:59)10 /0%
  Run (no dog)1 35:01 4.12(8:30) 6.63(5:17) 86
  Stair climb machine2 30:00 4.39(6:50) 7.06(4:15)
  Plank!3 21:00
  Total7 5:22:27 21.03 33.84 8610 /0%
averages - weight:173lbs

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Saturday Jan 20 #

Run (no dog) 35:01 [3] 4.12 mi (8:30 / mi) +86m 7:59 / mi
shoes: NB Vazee Blue with neon @work

Warm enough for shorts (& long T).
Easy run to be nice to hammy - path was a bit of a mess. Nice to be out!

Friday Jan 19 #

Physical Therapy 25:00 [3]

Full set of hammy exercises... injury is there , but it lets me do this.

Plank! 7:00 [3]

Treadmill 24:41 [3] 3.1 mi (7:58 / mi)
shoes: NB Vazee Blue with neon @work

easy, try to stay away from pain while still getting a little aerobic

Treadmill 5:00 [2] 0.29 mi (17:14 / mi)
shoes: NB Vazee Blue with neon @work

Thursday Jan 18 #

Lifting 30:00 [3]

Runner's World Exercises - first time in very long time. Has a few more absy things with exercise ball...

Treadmill 15 [3] 0.03 mi (8:23 / mi)

Um - hammy was not going to like it.

Stair climb machine intervals 10:00 intensity: (4:00 @2) + (3:00 @4) + (3:00 @5) 1.89 mi (5:17 / mi)
shoes: NB Vazee Blue with neon @work

had to get something in! - mileage was what is claimed by machine. (Not!)

repeats of 2 minutes at 20 / 80s at 10

Wednesday Jan 17 #

Physical Therapy 20:00 [3]

Uh oh. High hammy runner's butt hurting. Keep up the PT

Stair climb machine 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nimbus 15 Bumblebee (work)

level 18

Plank! 7:00 [3]

Tuesday Jan 16 #

Lifting (dumbell fun) 24:00 [3]

25 lbs for all.... (2 sets)

Treadmill 19:50 [4] 3.1 mi (6:24 / mi)
weight:173lbs shoes: NB Vazee Blue with neon @work

kept it quicker at the beginning so I only needed to go down to 6:15 at the end. Listening to any signs of hammy problems (it was a little sore, but not bothersome).

Brought scale to work - weight is after running (2 lb loss)

Monday Jan 15 #

Treadmill 27:40 [3] 4.0 mi (6:55 / mi)
shoes: NB Vazee Blue with neon @work

Physical Therapy 15:00 [3]

Plank! 7:00 [3]

Sunday Jan 14 #

Orienteering (Winterfest) 45:00 [1] * 2.0 mi (22:30 / mi)
spiked:10/shoes: Oboz hiking

first - beginner course with R, then went out to look for Patty's dibbler. No luck on the second, unfortunately. Deep snow on the first. Also ran into muck, on the second, so my shoes are now in the basement now after rinsing.

The snow was very pretty, and it was good to see folks.


Thanks Stina for putting this together... good fun.

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