Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Jan 23, 2018:

activity

time

miles

Run (no dog)

1:05:19

8.12

(8:03)

13.07

(5:00)

Physical Therapy

1:05:00

Treadmill

59:12

7.42

(7:59)

11.94

(4:57)

Stair climb machine

30:00

4.39

(6:50)

7.06

(4:15)

Lifting

30:00

Plank!

21:00

Total

4:30:31

19.93

32.07

averages - weight:171lbs

1:01

0:00

» now

Tuesday Jan 23, 2018 #

Run (no dog) 30:18 [3] 4.0 mi (7:35 / mi)
weight:171lbs shoes: NB Vazee Blue with neon @work

50F, so needed to get outside. As getting to the canal the back way would have been a mud-fest, I went via the parking lot and Winton - braving crossing over Winton bridge.

Went west on canal path from there - that direction feels so desolate vs. going East towards Pittsford, but it is nice in that there are no roads to cross over. Made it to under the last of the 390 bridges before heading back.

hammy (runner butt) was a little tight - hoping I'm not doing damage or killing my overall form.

Wanted to run before the rain (and a tiny bit of sun) so I didn't lift beforehand. Afterwards, I could not get any motivation to lift. However, good call on the timing of the run, as the rains came after I was done.

C • canal path 2

Monday Jan 22, 2018 #

Treadmill 29:16 [3] 4.0 mi (7:19 / mi)
shoes: NB Vazee Blue with neon @work

A little stiff at the beginning with the hammy, but last 2.5 miles were hammy-pain free.

Physical Therapy 20:00 [3]

Plank! 7:00 [3]

Saturday Jan 20, 2018 #

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, 2018 #

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, 2018 #

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 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, 2018 #

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]

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