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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Oct 9, 2010:

activity # timemileskm+m
  walk dog5 4:10:00 13.55(18:27) 21.81(11:28)
  Run (no dog)7 3:44:43 27.55(8:09) 44.34(5:04) 250
  Indoor bike5 1:40:00
  mow lawn (push)1 1:15:00 2.5(30:00) 4.02(18:39)
  Yoga - Stretching1 1:00:00
  Lifting2 47:00
  Run with dog7 44:58 2.97(15:08) 4.78(9:24)
  Walk2 44:48 2.55(17:34) 4.1(10:55)
  Total7 14:06:29 49.12 79.05 250
averages - weight:167.3lbs

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Saturday Oct 9, 2010 #

Run with dog 7:49 [3] 0.59 mi (13:15 / mi)
shoes: Defyance 1 #3 (screws/O)

Run (no dog) (powder mills plus) 39:33 [3] 5.16 mi (7:40 / mi) +250m 6:40 / mi
shoes: Defyance 1 #3 (screws/O)

stomach cramp - ate big caramel pastry I made from recipe in marzetti (caramel folks) booklet. Way too much caramel in it!
Also legs somewhat heavy from yoga - usually it helps, as it is a good stretch, but today they were somewhat unresponsive.

Yoga - Stretching 1:00:00 [2]
shoes: Bare feet

lighter today as there were first timers. Can always tell by how sweaty the clothes become.

walk dog 15:00 [1] 0.8 mi (18:45 / mi)
shoes: Defyance 2 #3 (yak/walking)

walk dog 40:00 [1] 2.12 mi (18:52 / mi)
shoes: Defyance 2 #3 (yak/walking)

Wow, getting colder - walk started at 47F, ended at 43F. Very clear night.

Friday Oct 8, 2010 #

Run with dog 10:49 [3] 0.78 mi (13:52 / mi)
shoes: Defyance 2 #5 (backup)

no poop

Run (no dog) 27:31 [3] 3.43 mi (8:01 / mi)
shoes: Defyance 2 #5 (backup)

slowed down in middle...
i120

Indoor bike 20:00 [3]
weight:167.4lbs shoes: Bare feet

Walk 15:00 [1] 0.75 mi (20:00 / mi)
shoes: Defyance 2 #1- work walk

had to get out into sun, even fo 15 min.

walk dog 1:00:00 [1] 3.05 mi (19:40 / mi)
shoes: Defyance 2 #3 (yak/walking)

J brought us on different loop today - a little longer. Pretty warm, quite windy when not in valley. Quite dark by end - both of us humans had the necklace lights and flash lights...

J made up for this morning -- 3 poop

Thursday Oct 7, 2010 #

Run (no dog) 29:30 [3] 3.37 mi (8:45 / mi)
shoes: Defyance 2 #5 (backup)

terrible.
Less hamstring problems, but still there. Some puddle avoidance.

i120
m3
wrong way on east 1x

Run with dog 4:06 [3] 0.29 mi (14:08 / mi)
shoes: Defyance 2 #5 (backup)

no rain today. yay

Indoor bike 20:00 [3]
weight:168lbs shoes: Bare feet

Lifting 25:00 [4]
shoes: Defyance 1 #2 - work weight li

Felt good.
105 115 115 bench
105 115 115 lats
85 95 95 fly
---
75 75 85+ machine curl
20 20 20 machine deltoid crossover
40 40 40 freew shrug
30 30 30 up row. (shrug on right arm)

30 10lb runner swing

walk dog (J loop) 50:00 [1] 2.9 mi (17:15 / mi)
shoes: Defyance 2 #3 (yak/walking)

Wednesday Oct 6, 2010 #

Run with dog 3:21 [3] 0.2 mi (16:45 / mi)
shoes: Defyance 1 #3 (screws/O)

tiny drizzle. Oh come on J, it is NOT raining.

Run (no dog) 27:34 [3] 3.47 mi (7:57 / mi)
shoes: Defyance 1 #3 (screws/O)

Rain stopped (still puddly and VERY dark).
Hamstring still bugging me.

Indoor bike 20:00 [3]
weight:166.6lbs shoes: Bare feet

Weight seems wrong, but I'll take it.

Walk 29:48 [2] 1.8 mi (16:33 / mi)
shoes: Defyance 2 #1- work walk

fast walk - been working hard all AM

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 2 #3 (yak/walking)

Tuesday Oct 5, 2010 #

Run with dog 3:50 [3] 0.21 mi (18:15 / mi)
shoes: Defyance 2 #2 (walking)

Rain - "you've got to be kidding"

Run (no dog) 25:00 [3] 3.07 mi (8:09 / mi)
shoes: Defyance 2 #2 (walking)

Still sore. Very dark and wet. Theoretical "Easy" run.

Indoor bike 20:00 [3]
weight:167.2lbs

Lifting 22:00 [4]
shoes: Defyance 1 #2 - work weight li

105 115 115 bench
105 115 115 lats
85 95 95 fly
---
75 75 75 machine curl
20 20 20 machine deltoid crossover
40 40 40 freew shrug
30 30 30 up row. (shrug on right arm)

Monday Oct 4, 2010 #

Run with dog 9:22 [3] 0.59 mi (15:52 / mi)
shoes: Defyance 2 #5 (backup)

Run (no dog) 28:12 [3] 3.08 mi (9:09 / mi)
shoes: Defyance 2 #5 (backup)

should have listened to my body and not run at all. Bad, esp in upper right hamstring.

i70

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

Sunday Oct 3, 2010 #

Event: ROC - Mendon Ponds Park
 

Run with dog 5:41 [3] 0.31 mi (18:20 / mi)
shoes: Defyance 1 #3 (screws/O)

mow lawn (push) 1:15:00 [2] 2.5 mi (30:00 / mi)
shoes: Merrell #2 Gardening

Include the mileage for mowing? (used garmin once) If I do, I go over 10m for the day

Run (no dog) 47:23 [3] 5.97 mi (7:56 / mi)
shoes: Defyance 1 #3 (screws/O)

to mendon HS track & back - some thought of doing 1-2 fast quarters, but hamstrings said no on the way up. anyway, there were tiny people playing football, so it was out of the question. Way too young to be playing football in my beliefs...

walk dog 55:00 [1] 2.93 mi (18:46 / mi)
shoes: Defyance 2 #3 (yak/walking)

Jonesy loop. Been a while, so he had to sniff all the p-mail spots.

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