Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Oct 21, 2013:

activity # timemileskm+m
  walk dog6 5:16:05 16.35 26.31
  Physical Therapy3 2:15:00
  Orienteering1 1:08:32 2.89(23:43) 4.65(14:44)
  Run (no dog)3 1:06:42 8.63(7:44) 13.9(4:48)
  Run with dog5 1:05:00 3.9(16:40) 6.28(10:22)
  Lifting2 50:00
  Stair climb machine1 30:00
  Rowing Machine1 20:00
  Indoor bike2 17:00
  Total11 12:48:19 31.77 51.13
averages - weight:171.8lbs

«»
2:54
0:00
» now
TuWeThFrSaSuMo

Monday Oct 21, 2013 #

Indoor bike 8:00 [3]
shoes: Asics Nimbus 14-2 (walk)

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14-2 (walk)

Nice try J. You have to do the loop some time. Especially if it is not raining.

Physical Therapy (stretch & lift) 45:00 intensity: (13:00 @2) + (32:00 @3)
shoes: Asics Nimbus 12 (old work)

walk dog 52:00 [1] 2.85 mi (18:15 / mi)
shoes: Asics Nimbus 13 (screws)

With E and R
J could spot the leaf piles from a long way off, so we were zig-zagging across the road throughout the whole walk.
Great to take your people away from that darn cat.
6 AM

Run (no dog) 22:41 [3] 2.93 mi (7:45 / mi)
weight:172.6lbs shoes: Asics Nimbus 14-2 (walk)

Sunday Oct 20, 2013 #

Event: ROC - Powder Mills Park Regular Meet
 

walk dog 1:41:00 [1] 5.0 mi (20:12 / mi)
shoes: Merrell Chameleon 4 #4

Canal & behind monroe street/plaza

walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Asics Nimbus 13 (screws)

No. Not walking. Don't even try to make me.
1 PM

Orienteering 1:08:32 [2] 2.89 mi (23:43 / mi)
shoes: Merrell Chameleon 4 #4

With R.

One big bobble - where I got cocky, and ignored the compass. R was adament that I was wrong. ...And he was right in that assessment.

It's easier with two, as there is another set of eyes available to spot the control from afar. (especially when he is 6'1"). Also, R noticed that I was just going to bypass one control altogether (bad eyes, and thumbing on top of the line??).

Gave some good learning opportunity about reading the map and going straight via the compass, rather than trying to just get going. The GPS had many more direct point to point controls than usual, and the overall over-distance was much less than if I had run this by myself.

Brown - Splits

Saturday Oct 19, 2013 #

walk dog 1:30:00 [1] 4.5 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Friday Oct 18, 2013 #

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14 (walk)

No, you must go for a run J, as you didn't do #2 last night. (Actually, he did, he woke E up to let him out at 5AM)

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Rowing Machine intervals 20:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4)
shoes: Asics Nimbus 12 (old work)

5 x 4 minute long each:
'Fish game' - you vary your speed to eat the little fish coming at you (30 or 60 pts) while avoiding the big fish who eat you (-45pts). It kills the time.

Thursday Oct 17, 2013 #

Physical Therapy (Stretch/lift combo) 45:00 intensity: (13:00 @1) + (32:00 @3)
shoes: Asics Nimbus 12 (old work)

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14 (walk)

J more willing to do full loop (i.e. less in the way of protest).

walk dog 5 [1]

Are you kidding me? It's raining out here.
6 AM

Run (no dog) 22:50 [3] 2.94 mi (7:46 / mi)
shoes: Asics Nimbus 14 (walk)

Did the 'test' of leg strength, where, holding my body on just my heels and elbows (like an upside-down plank?), I raised one leg at a time. Prior to latest round of PT, I could not raise my right leg. (the article this was in said if you cannot do this, don't run).
Last picture of: http://runnersconnect.net/running-injury-preventio...

Now I can - very happy to see I am progressing. I probably did one too many of these lifts last night (i.e. all of 5, trying to determine which one I could not do), so the ham was a little sore this morning.

Wednesday Oct 16, 2013 #

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14-2 (walk)

Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)

Went down early to get this done. Someone scheduled meetings right on top of lunch. Hate feeling guilty about getting exercise in. Of course not getting it in makes me miserable.

Stair climb machine 30:00 [3]
shoes: Asics Nimbus 12 (old work)

level 17, aerobic, 221 flights. Pretty tough today.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Asics Nimbus 13 (screws)

Tuesday Oct 15, 2013 #

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
shoes: Asics Nimbus 14-2 (walk)

Indoor bike 9:00 [3]
weight:171lbs shoes: Defyance 3 #1 (bike)

Brought pair of old Defyances in from garage to use on bike, as the lighter shoes bent toes which probably would lead to potential achilles (and contribute to ongoing toe joint soreness) issues.

Physical Therapy 45:00 intensity: (15:00 @2) + (30:00 @3)
shoes: Asics Nimbus 12 (old work)

stretch / lift combo

walk dog 53:00 [1] 2.97 mi (17:51 / mi)
shoes: Asics Nimbus 13 (screws)

Nice evening (but dark). Was warm with running jacket on. Lots of leaf piles for J to investigate. ... Too much beef.
6 AM

Run (no dog) 21:11 [3] 2.76 mi (7:40 / mi)
shoes: Asics Nimbus 14-2 (walk)

in 30's, but only added light gloves for that.

« Earlier | Later »