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Training Log Archive: gas_turbine

In the 7 days ending Jun 6, 2016:

activity # timemileskm+m
  Run (no dog)8 3:48:00 27.41(8:19) 44.11(5:10) 290
  walk dog8 3:10:19 8.88(21:25) 14.3(13:19) 180
  Physical Therapy4 2:30:00
  mow lawn (push)1 1:20:00 2.5(32:00) 4.02(19:53)
  Lifting2 59:00
  Walk1 40:00 2.0(20:00) 3.22(12:26)
  Abs related1 24:00
  Plank!3 14:00
  Speed work1 9:43 1.51(6:26) 2.43(4:00) 2
  Calisthentics/pushups2 2:00
  Total14 13:17:02 42.3 68.08 472
  [1-5]14 13:03:02
averages - weight:163.2lbs

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Monday Jun 6, 2016 #

Plank! 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Physical Therapy 40:00 [3]
shoes: Nimbus 17 Blue-Yellow (rotatio

walk dog 37:00 [1] 1.86 mi (19:54 / mi) +58m 18:08 / mi
shoes: Asics Nimbus 12 (old work)

pretty evening, and J didn't dawdle.

mow lawn (push) 1:20:00 [2] 2.5 mi (32:00 / mi)
shoes: Ice Bugs with Cleats

Grass was long, so engine stalled a couple times. Hope the grass the wheels pushed down doesn't pop up as corn rows! Finished just at 9PM (yes, I am "that guy" mowing the lawn at night)

After this, I had trouble falling asleep.

Calisthentics/pushups 1:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

6 AM

Run (no dog) 27:09 [3] 3.67 mi (7:24 / mi) +41m 7:09 / mi
weight:163.6lbs shoes: Nimbus 17 Blue-Yellow (rotatio

Sunday Jun 5, 2016 #

Event: ROC - Powder Mills Park Regular Meet
 

walk dog 15:00 [3] 0.78 mi (19:14 / mi) +34m 16:56 / mi
shoes: Merrell Chameleon #6

8 AM

Run (no dog) 33:05 [3] 4.01 mi (8:15 / mi) +44m 7:59 / mi
shoes: NB Bright Orange (semiretired)

Running around Swarthmore - ran by my childhood home, old elementary school, high school (now an elementary school) and campus. Things are nowhere near as far as I remember.

Did stop to sample real honeysuckle. The flowers on the bushes in NY are way to small to get that delicious droplet out.

Saturday Jun 4, 2016 #

Walk 40:00 [1] 2.0 mi (20:00 / mi)

Misc - around campus..
8 AM

Run (no dog) 30:24 [2] 2.99 mi (10:09 / mi) +80m 9:23 / mi
shoes: NB Bright Orange (semiretired)

Jog with other alumni

Speed work 9:43 intensity: (3:43 @3) + (6:00 @5) 1.51 mi (6:26 / mi) +2m 6:25 / mi
shoes: NB Bright Orange (semiretired)

4 quarters, all under 90, 200m jogs. groin a little sore afterwards, but not terrible.

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 

Run (no dog) 31:00 [3] 4.0 mi (7:45 / mi)
shoes: Nimbus 17 Blue-Yellow (rotatio

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrell Chameleon #6

Thursday Jun 2, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrill Chameleon 7

Physical Therapy 35:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Lifting 35:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Runner's world exercises. Have to steal time from PT to lift. A delicate balance.

Run (no dog) 26:00 [2] 2.0 mi (13:00 / mi)
shoes: NB Bright Orange (semiretired)

Run & walk with R-Friend. Pretty evening.

Note

mentioned 'fishy' last week. Fishy died on Friday - good thing, as she was not doing well. She by far outlasted the stated 1.5 year lifespan.
6 AM

Run (no dog) 23:16 [3] 3.09 mi (7:32 / mi) +51m 7:10 / mi
weight:161.8lbs shoes: Nimbus 15-2 Silver (dog run-we

Dead legs from 2x yesterda. Rain at end, but beat the heavy stuff. Wore old shoes just in case.
7 PM

walk dog 51:15 [1] 2.42 mi (21:11 / mi) +28m 20:27 / mi

Wednesday Jun 1, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrell Chameleon 4 #4

Physical Therapy 40:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

speed stuff

Abs related 24:00 intensity: (6:00 @0) + (18:00 @3)
shoes: Nimbus 17 Red-Black (rotation)

Plank! 4:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

plus one minute of pushups in midst...

Calisthentics/pushups 1:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Pushups

walk dog 15:00 [3] 0.78 mi (19:14 / mi) +34m 16:56 / mi
shoes: Asics Nimbus 12 (old work)

J not happy about being snookered into a shorter walk.
6 AM

Run (no dog) 28:02 [3] 3.66 mi (7:40 / mi) +54m 7:20 / mi
weight:164.2lbs shoes: Nimbus 17 Blue-Yellow (rotatio

need to modify the 'post' on my inserts - left foot is too clunky in these shoes.

Gorgeous morning.

Tuesday May 31, 2016 #

walk dog 12:00 [1] 0.4 mi (29:59 / mi)
shoes: Merrell Chameleon 4 #4

not doing his business

Physical Therapy 35:00 [3]
shoes: Nike cross trainers (black)

about 1/2 session

Lifting (Dumbell fun) 24:00 intensity: (8:00 @0) + (16:00 @3)
shoes: Nimbus 17 Red-Black (rotation)

2 sets, but bumped it to 25 lbs. Needed to save time to allow a run.

Plank! 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Run (no dog) 29:04 [3] 4.0 mi (7:16 / mi) +20m 7:09 / mi
weight:163.2lbs shoes: Nimbus 17 Red-Black (rotation)

Canal run. Pretty, but still fell apart at end. 14:10 through 2 miles.

FDFs!!!!
7 PM

walk dog 45:04 [1] 2.04 mi (22:02 / mi) +26m 21:12 / mi

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