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Training Log Archive: gas_turbine

In the 7 days ending Feb 26, 2011:

activity

time

miles

Indoor bike

2:30:00

Run with dog

2:06:06

10.74

(11:44)

17.28

(7:18)

Run (no dog)

1:53:31

13.89

(8:10)

22.35

(5:05)

walk dog

1:46:00

5.73

(18:30)

9.22

(11:30)

Lifting

1:30:00

Shoveling

44:00

Various equipment

10:00

Total

10:39:37

30.36

48.86

averages - weight:170.6lbs

1:49

0:00

» now

Saturday Feb 26, 2011 #

Run with dog 28:35 [3] 2.85 mi (10:02 / mi)
shoes: Defyance 1 #3 (screws/O)

As soon as I turned on my garmin to start searching for satellites* J attached himself to me, and then blocked my way out, so that he would be included in this run.

J loop. He made no motion towards the park at all - which I would not have gone towards because of the various blind curves, especially by the ski hill.

Good advice from E to use the screw shoes. Pretty darn slippery just about everywhere.

My theory about distances collapsing still holds - now the loop is down to 2.85, after starting at 2.96. On this one, I blame turning off the watch while waiting for doggie activities, and then starting it after we start up again.

* - I need to turn the watch on several minutes before going out - as sometimes it takes a while for the watch to be ready. Luckily, the ledge above the kitchen sink is a good place where the watch usually picks up those pesky unseen critters flying around out there.

Run (no dog) 11:53 [3] 1.49 mi (7:59 / mi)
shoes: Defyance 1 #3 (screws/O)

Wrenfield neighborhood, going down every cul de sac.

Indoor bike 20:00 [3]
shoes: Bare feet

Note

I saw on someone's log that they are tracking the sum of resting heart rate plus weight. Never seen that before. I suppose it's like OPS in baseball.
--> 170+54=224. college 157+40=197. (kinda twiggy then)

Friday Feb 25, 2011 #

Run with dog 10:38 [3] 0.78 mi (13:38 / mi)
shoes: Defyance 1 #3 (screws/O)

1/2 inch of snow (got many more the rest of the day!)

Run (no dog) 29:30 [3] 3.55 mi (8:19 / mi)
shoes: Defyance 1 #3 (screws/O)

Hip still there, but not producing any stride change. Decided to go for the full loop, given that the snow is going to muck up running routes for a while

Indoor bike 20:00 [3]
shoes: Bare feet

Shoveling 34:00 [3]
shoes: Snow boots - light

nice out

walk dog 8:00 [1] 0.4 mi (20:00 / mi)
shoes: Snow boots - light

one hour after shoveling in nice weather, it is really windy and ugly. J found the only area that had less than 4" of snow on it.

Thursday Feb 24, 2011 #

Run with dog 6:10 [3] 0.36 mi (17:08 / mi)
shoes: Defyance 2 #5 (backup)

Full of surprises - now he turns right out of driveway, rather than his usual left in the morning.

Run (no dog) 23:45 [3] 2.89 mi (8:13 / mi)
shoes: Defyance 2 #5 (backup)

Hip not happy this morning. Ran very gingerly.
Loop seems to be shorter in length every time I run it. 2.95->2.92->2.89.

Indoor bike 20:00 [3]
weight:171.4lbs shoes: Bare feet

Hitting the chocolate hard. I need it right now. What is with this weather??

Lifting 20:00 [4]
shoes: Defyance 3 #1 (bike)

with an increase on the third of each
Push (squat-type) 75 75 85 (that required some effort - grunt)
Toe extension 75 75 85
quads (extension) 55 55 65
ham curl 35 35 45
Standing -
inside thighs 25 25 30
outside thighs 25 25 30
pull back 25 25 30
push forward 25 25 30

Various equipment 5:00 [3]
shoes: Defyance 3 #1 (bike)

And today's odd equipment was the stair thing. Still don't really get it.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Defyance 2 #2 (walking)

Wednesday Feb 23, 2011 #

Run with dog 11:54 [3] 0.79 mi (15:04 / mi)
shoes: Defyance 2 #4 (walking)

0.0F. Double pants, 4 shirt layers, 3 glove layers...
Hip was bugging me, so I didn't run afterwards (yes, that was the reason... mostly)

Indoor bike 40:00 [3]
weight:172lbs shoes: Bare feet

Lifting 25:00 [4]
shoes: Defyance 3 #1 (bike)

105 (65 shoulder press) 115 bench
105 115 115 lats
85 95 95 fly
---
85 (30 curl) 95 machine curl
25 (10 side lift) 30 machine deltoid crossover
40 45 45 freew shrug
30 35 35 freew up row
---
50 runner swing with 10lb

Much better than on Monday

Add shoulder press because all those flyweights at yoga put me to shame doing the wheel, when I can't even lift myself off the ground.

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 2 #2 (walking)

J fooled us by deciding to turn left towards shorter loop, rather than the full J loop.

Tuesday Feb 22, 2011 #

Run with dog 9:28 [3] 0.6 mi (15:46 / mi)
shoes: Defyance 3 #2 (-)

Run (no dog) 22:13 [4] 2.89 mi (7:41 / mi)
shoes: Defyance 3 #2 (-)

Slept through alarm, so cut stretching short.

Whine:
Pushed it hard hoping for <7:30 on a shorter run - breathing hard, sore, etc. Then the time was off. (about 1/4 mile of icy spots, but does not explain it all). I just started out too hard and killed myself.
Just a bad run. And I'll pay for it - my upper glute/hip it singing right now - I'm hitting the Advil this morning.

More of a big 'duh' run, looking back on it.

Indoor bike 20:00 [3]
weight:171.6lbs shoes: Bare feet

Wow, +2lbs to boot!

Lifting 20:00 [3]
shoes: Defyance 3 #1 (bike)

Definitely had to go down to lab.
hip only pinged once. Generally cautious on this one.
-----------
Push (squat-type) 75 75 75
Toe extension 75 75 75
quads (extension) 55 55 55
ham curl 35 35 35
Standing -
inside thighs 25 25 25
outside thighs 25 25 25
pull back 25 25 25
push forward 25 25

Various equipment (elliptical) 5:00 [3]
shoes: Defyance 3 #1 (bike)

walk dog 8:00 [1] 0.4 mi (20:00 / mi)
shoes: Defyance 2 #2 (walking)

Quick turnaround and hustle home

Monday Feb 21, 2011 #

Run with dog 11:07 [3] 0.78 mi (14:15 / mi)
shoes: Defyance 1 #3 (screws/O)

3-4" of snow fell, slick in spots.

Run (no dog) 26:10 [3] 3.07 mi (8:31 / mi)
shoes: Defyance 1 #3 (screws/O)

First time taking elatia path in a while. Lesson learned - when school is not in, they do not plow the sidewalks, so running along Park took some effort - certainly did not want to go on the road today.
Lost concentration at bottom of fallview - thinking about plows and preditors and scavengers (the city plow is the preditor, the local guys are the scavengers).

So much for it getting lighter in the mornings. Pretty dark this AM.

Shoveling 10:00 [2]
shoes: Defyance 1 #3 (screws/O)

Indoor bike 10:00 [3]
weight:169.6lbs shoes: Bare feet

Found that I don't start to sweat until ~8 minutes into the ride. ("ride"? on a stationary bike? - does not sound right). Don't feel like I got a full workout this morning. Beats doing nothing.

Lifting 25:00 [4]
shoes: Defyance 3 #1 (bike)

105 115 115 bench
105 115 115 lats
85 95 95 fly
---
25 30 curl 95 machine curl
10 10 side lift 30 machine deltoid crossover
40 45 45 freew shrug
30 35 35 freew up row
---
50 runner swing with 10lb

forearms (proxy for the elbows) did not like pushing the curl/side lift exercises with freeweights any further

Just did not have 'it' today, from the very start.
Not a great manager's meeting this morning, weather, news in general, etc. create the hovering dark cloud.

On the bright side, I could still do all reps of these weights without struggle, so it really didn't affect much, I suppose.

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Defyance 2 #2 (walking)

the old "let's get this over with, it's too cold" walk

Sunday Feb 20, 2011 #

Run with dog 48:14 [3] 4.58 mi (10:32 / mi)
shoes: Defyance 1 #3 (screws/O)

Beautiful day - slippy stuff on side, so screw shoes were in order.
Through powder mills park, ending with park/concord adder (end of J loop)
J was so happy to finally get to do the park loop. I wouldn't do it with all the snow piled up over last few weeks (the official reason).
Pretty beat up from yesterday - by the end it felt like I had done a really hard workout.

Indoor bike 20:00 [3]
weight:168.4lbs shoes: Bare feet

nice and easy today

walk dog 26:00 [1] 1.4 mi (18:34 / mi)
shoes: Defyance 2 #2 (walking)

To other side of field but not around block

walk dog 15:00 [1] 0.8 mi (18:45 / mi)
shoes: Defyance 2 #2 (walking)

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