Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Dec 8, 2018:

activity

time

miles

Run (no dog)

2:11:09

16.3

(8:03)

26.23

(5:00)

Physical Therapy

1:05:00

Orienteering

50:00

2.5

(20:00)

4.02

(12:26)

12 /

14c

85%

Treadmill

25:16

3.38

(7:28)

5.44

(4:39)

Plank!

15:00

Total

4:46:25

22.18

35.69

12 /

14c

85%

0:57

0:00

» now

Friday Dec 7, 2018 #

Treadmill intervals 20:16 [4] 3.1 mi (6:32 / mi)
shoes: NB Vazee blue #2 - at work

continuous run of a 5K
.5 miles at 7:30 (includes the slow initial accel)
1 mile at 6:00
.5 at 7:30
1 mile at 6:00 -- cheated by occasionally touching bar
.1 at 7:30
Did what I intended to do, but a long way off (and 15 lbs) from being able to compete well. However, no complaints from the leg either during or after, so that is a victory unto itself

Physical Therapy 15:00 [3]

Plank! 5:00 [3]

including 1 minute of bent leg lift upwards while planking.

Treadmill warm up/down 5:00 [2] 0.28 mi (17:51 / mi)

Thursday Dec 6, 2018 #

Physical Therapy 10:00 [3]

Run (no dog) 33:01 [3] 4.0 mi (8:15 / mi) +20m 8:08 / mi
shoes: NB Vazee Blue with neon @work

light snow on ground - maybe 1/4"
only footprints going on path and stairs up to canal were from a fox.

Easy run - probably dressed appropriately (<30F, some wind), despite being quite warm by the end of the run. Long T, long pants, bandanna on head (took off after 1 mile), cotton gloves.

Slipped coming down steps, but caught myself with my armpit on the rail before hitting ground.

Wednesday Dec 5, 2018 #

Plank! 5:00 [3]

While waiting in the doctor office. ... Hey, it was a great use of 'dead time' - probably not a good phrase to use in regards to health care.

Dr. visit went pretty good, except he said 'given the size of the prostate, I'm surprised you only wake up once a night. ... expect that to increase over time'. Sigh.

Physical Therapy 15:00 [3]

Run (no dog) intervals 30:45 [3] 4.0 mi (7:41 / mi) +20m 7:34 / mi
shoes: NB Vazee blue #2 - at work

1 minute fartleks starting at 10 minutes. Did not seem to be running very fast, but who knows - running in long pants always seems so much slower.

-- signed up for Reindeer run 12/15 - absolutely no clue how I'll run. With good footing, It's anywhere from 6:30-7:30 miles. Guess 7's? 21:50 or so? Spying on last years' results - all the fast people in my general age range are 1+ year older than me, so they are currently in the next age group.

Tuesday Dec 4, 2018 #

Run (no dog) 30:23 [3] 4.0 mi (7:36 / mi) +20m 7:29 / mi
shoes: NB Vazee Blue with neon @work

Colder today, but very nice with sunshine and a fresh coating of snow to lighten things up. (Long T and shorts) . Tried pushing a little, but couldn't manage 7:30's (sigh)

C • snow and ice 4

Physical Therapy 10:00 [3]

Monday Dec 3, 2018 #

Run (no dog) (REI loop with Tom) 37:00 [3] 4.3 mi (8:36 / mi)
shoes: NB Vazee Blue with neon @work

Physical Therapy 15:00 [3]

Plank! 5:00 [3]

easier to do (mentally) as the first exercise.

Sunday Dec 2, 2018 #

Event: ROC - Powder Mills Park - Annual Meeting and Event

Orienteering 50:00 [3] ** 2.5 mi (20:00 / mi)
spiked:12/14c shoes: Nimbus 17 Red-Black (rotation)

um, in jeans and slippy running shoes. Not good for the mud and leaves. Didn't think I could get to several controls from a physical standpoint.

« Earlier | Later »