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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Sep 21, 2009:

activity # timemileskm+m
  walk dog6 3:25:00 12.05(17:01) 19.39(10:34)
  Indoor bike6 2:22:00
  Orienteering1 1:30:00 3.11(28:58) 5.0(18:00)
  Run (no dog)3 1:10:55 8.96(7:55) 14.42(4:55)
  Run with dog5 1:07:00 6.76(9:55) 10.88(6:09)
  Lifting2 34:00
  Badminton1 30:00
  Total7 10:38:55 30.88 49.69
averages - weight:169.4lbs

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Monday Sep 21, 2009 #

Run with dog 19:00 [3] 1.93 mi (9:51 / mi)
shoes: Defyance 2 #1- work walk

Jonesy tried going home, but was good at times

Indoor bike 20:00 [4]
weight:170.2lbs shoes: Bare feet

with 5 1 minute pickups (80rpm). 250 total cal.
Weight up 2 days in a row.

Lifting 17:00 [5]
shoes: Defyance 1 #1 (work backup)

Had to sneak this in despite being proposal week.

85 95 95 bench
85 95 95 lats
55 65 65 fly (iffy on last 2)
-
10 15 15 front lift
5 10 10 side
20 25 25 curl
20 25 25 shrug
--
up row 20 20 20

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 1 #4 (Screws)

For some reason, they replaced our street sign with one that was twice as big. Font changed from ALLCAPS to Mixed Caps. It will be a lot harder to miss the turn.... "Wild Berry? Can't Miss it"

It looks good, but just is kind of funny being that none of the other signs, except the Fall Meadow sign across the street, have changed.

Sunday Sep 20, 2009 #

walk dog (.5+1.75+.75) 50:00 [1] 3.0 mi (16:40 / mi)
shoes: Defyance 1 #4 (Screws)

Indoor bike ((rest day)) 40:00 [3]
weight:170.8lbs shoes: Bare feet

Forgo running today
Yesterday was 'eat anything day'. Was the ~2 lb gain due to the five guys bacon cheeseburger, fries & peanuts, the two gatorades, the two bagels, the 3 brownies w/icing & ice cream, the 2 chocolate chip cookies, or something else?

Orienteering (Course scoping) 1:30:00 [2] 5.0 km (18:00 / km)
shoes: Defyance 1 #4 (Screws)

Saturday Sep 19, 2009 #

Run (no dog) (warmups & down) 14:00 [2] 1.5 mi (9:20 / mi)
shoes: Defyance 2 #1- work walk

Run (no dog) race (Upstate New york XC) 20:30 [5] 3.1 mi (6:37 / mi)
shoes: Defyance 2 #1- work walk

XC race at Jamesville Beach St Park (Syracuse)
Pretty hilly (yuck). Some slipperiness with dew.
--
Finished about 80th of ~170 or so. Time probably equivalent or better than last 5K (which was relatively flat roads).
--
Second on FF team - team scores not available yet. Went out too fast again. Not happy with time, but 30 seconds better would have only gotten me up a few places. Need to work on pace.

Results at
http://www.peteglavin.com/sitebuildercontent/siteb...

walk dog 35:00 [1] 2.05 mi (17:04 / mi)
shoes: Defyance 1 #4 (Screws)

Friday Sep 18, 2009 #

Run with dog (easy) 18:00 [3] 1.83 mi (9:50 / mi)
shoes: Defyance 2 #1- work walk

Allowed lots of sniffing.

Indoor bike 20:00 [3]
weight:169.2lbs shoes: Bare feet

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 1 #3 (screws/O)

Thursday Sep 17, 2009 #

Run with dog 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Defyance 2 #1- work walk

Eventually convinced Jonesy that doing a full run was good. J's presence made sure that I didn't push it too much. (need to rest)

Indoor bike 25:00 [3]
weight:169.2lbs shoes: Bare feet

Reading paper on bike - Rochester O was on the front page of the weekend section. Way to go!!



Wednesday Sep 16, 2009 #

Run with dog 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Defyance 2 #1- work walk

Run (no dog) 15:00 [4] 1.83 mi (8:12 / mi)
shoes: Defyance 2 #1- work walk

Includes 7 100m (40 steps) striders in the middle.
Last up-tempo work before Saturday's race.

Indoor bike 22:00 [3]
weight:168.4lbs shoes: Bare feet

Good to see weight didn't stay up from CA trip.

Lifting 17:00 [5]
shoes: Defyance 1 #1 (work backup)

85 95 95 bench
85 95 95 lats
55 65 65 fly
-
10 15 15 front lift
5 10 10 side
20 25 25 curl
20 25 25 shrug
--
up row 20 20 20

About to where I was before vacation. Hard work.

Badminton (& football) 30:00 [2]
shoes: Defyance 1 #4 (Screws)

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 1 #4 (Screws)

Tuesday Sep 15, 2009 #

Run with dog 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Defyance 2 #1- work walk

Run (no dog) (Up pace) 21:25 [4] 2.53 mi (8:28 / mi)
shoes: Defyance 2 #1- work walk

i - can't remember my route exactly

Indoor bike 15:00 [3]
weight:168.4lbs shoes: Bare feet

weight back down (generally water swings)

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 1 #4 (Screws)

getting cooler in the evening - could have used long pants. Heat-treated the 'Sole' inserts last night. Felt good today.

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