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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Jul 19, 2014:

activity # timemileskm+m
  walk dog6 4:13:30 12.11(20:56) 19.49(13:00)
  Orienteering1 2:14:15 8.74(15:22) 14.07(9:33)13 /31c41%
  Run (no dog)4 2:10:00 16.54(7:52) 26.61(4:53)
  Lifting2 1:23:00
  Physical Therapy2 1:15:00
  Abs related3 43:00
  Other gardening1 30:00
  Total13 12:28:45 37.39 60.1713 /31c41%
  [1-5]13 12:11:45
averages - sleep:6.3 rhr:53 weight:164.3lbs

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Saturday Jul 19, 2014 #

Other gardening 30:00 [1]
shoes: Merrell #2 Gardening

weeding - not aggressively going after everything, but more of finding the ugly outliers.
7 AM

walk dog 1:20:03 [1] 3.34 mi (23:58 / mi)
shoes: Merrell Chameleon 4 #5

J wanted to walk long last night, but we needed to go to Wegmans. So I promised him something good for today...

Since I hadn't been to Durand Eastman in years, I figured I'd take him there. J was pretty desperate by the time we got there...

I assumed there was a way around the south of the lakes. Um, no. oops.

Got back just as J was melting. Not hot yet, but humid. J didn't understand why the other dogs were going into the lake. Ick - wet. Unfortunately, J could not get a drink, as the waves would come to his feet...
10 AM

Run (no dog) 56:27 [3] 6.57 mi (8:36 / mi)
shoes: Nimbus 15

All 'dressed up' (with bug spray), so might as well go running at a park. ...Mistake here was that I did not add spray to my head - I walk with a hat, but don't run with one, except in O. So the FDF's were kindly reminding me of my growing bald spot. Thanks guys.

This was mainly a random run on the west side. On one off path jaunt near devil's pond, I woke up a deer. I sweet talked her so she wouldn't have to go running off.

Didn't notice pace until near the end. Really shocked that it was ~1min/mile slower than on roads. That's the price of off-trail/trail/hills.

legs pretty beat by end.

Afterwards, went to the pet store to buy food and a green hedgehog treat for J. Aaahh, I have no shame - I was completely covered with sweat, and smelled of both sweat and bug spray.

---------
For some reason, I suddenly came to the realization that I'm really lucky to be able to go out and run 6+ miles in the park at age 50. I am grateful.


Friday Jul 18, 2014 #

Lifting 33:00 intensity: (11:00 @0) + (11:00 @3) + (7:00 @4) + (4:00 @5)
shoes: Asics Nimbus 12 (old work)

"dumbell fun" from book - 3 sets of 11 40 sec exercises with 20 sec rest (ha!)

Abs related (plank mixture) 16:00 intensity: (3:00 @0) + (7:00 @3) + (4:00 @4) + (2:00 @5)
shoes: Asics Nimbus 12 (old work)

6 AM

Run (no dog) 16:37 [3] 2.21 mi (7:31 / mi)
weight:163.4lbs shoes: Nimbus 15

Light run - hedgewood plus wrenfield 8. The idea was not to stressmy hammy too much (i.e. mileage overwork) but have fun with 'scampering' up hills (not push mentally), as if I were young (ha!)

... Hey, it's getting darder when I wake up!

Thursday Jul 17, 2014 #

walk dog 20:00 [1] 0.9 mi (22:14 / mi)
shoes: Defyance 3 #1 (bike)

J got to play with neighbor dog in field. Dog is big and puppyish (but nice), really pushed J around. J used to do well in this type of play, because he could outrun or outmaneuver the big guys, but age (and lack of fast running) has taken its toll, I suppose. He didn't seem too distraught, as he hung out with the other dog 1/2 across the field from us. Of course, he was getting to munch on weeds in the tall grasses over there.
5 AM

Run (no dog) tempo 29:22 [3] 4.09 mi (7:11 / mi)
slept:6.0 weight:165.8lbs shoes: Asics Nimbus 14-2 (walk)

Reverse loop, plus figure 8 at end. Pushed harder from mi1-2 (6:25), mi2.5-3 (up hill, so I could not get into it), mi 3.25-3.75. Pretty much shot after 2mi.

Wednesday Jul 16, 2014 #

Physical Therapy (speed day) 35:00 [3]
slept:7.0 weight:166lbs shoes: Asics Nimbus 12 (old work)

Abs related 13:00 [3]
shoes: Asics Nimbus 12 (old work)

3 sets plus 1 side plank/crunch

walk dog 52:00 [1] 2.73 mi (19:03 / mi)
shoes: Defyance 3 #1 (bike)

Cooler & quite sunny - the latter causing J to lie down a couple times.
J loop, then started going up east. Then, in a new twist, J headed back down squire and up Locke.

Note

--------------------
Ordered 2 pairs of wraparound safety glasses with 2x bifocals. .... for orienteering.
The other 1x pair was no longer strong enough (another of my lame excuses for last weekend).

--------------------
C • Need to see these... 9

Tuesday Jul 15, 2014 #

Lifting 50:00 [3]
shoes: Asics Nimbus 12 (old work)

Back to normal RW workout (plus jumps and such). Despite doing other workouts, the arm stuff gets weaker having only done it once last week.

Abs related (Planks) 14:00 intensity: (3:00 @0) + (3:00 @3) + (6:00 @4) + (2:00 @5)
shoes: Asics Nimbus 12 (old work)

walk dog 36:00 [1] 1.8 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Pleasant evening. Lots of young folks out.
5 AM

Run (no dog) 27:34 [3] 3.67 mi (7:31 / mi)
weight:164.4lbs shoes: Nimbus 15 Bumblebee (work)

Starting to rain... Got heavy after the run - J said Nada to his morning constitutional.

Monday Jul 14, 2014 #

Physical Therapy 40:00 [3]
rhr:53 slept:6.0 shoes: Asics Nimbus 12 (old work)

Beat up today.
Barely managed to motivate - just enough to do no-sweating PT.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

Warmer (humid & sunny) than anticipated for being in the 70's.

Sunday Jul 13, 2014 #

Event: ROC - Powder Mills Park Sprint/Score-O
 
7 AM

walk dog 50:27 [1] 2.56 mi (19:42 / mi)
shoes: Defyance 3 #1 (bike)

J decided to go south on Mile square. He refused to turn on the shorter route (probst). Then he suddenly lay down. Then turned around and went home. I occurred to him that the weather would probably get bad.
12 PM

Orienteering 44:11 [3] 3.12 mi (14:10 / mi)
spiked:5/11c shoes: Merrill Barefoot Trail

TERRIBLE
Rusty - first meet of the season.
Home course - cocky. Should have stayed on paths. Of course, most of the loss was in the section of the park where I just don't have a good mental image of.
--
Bad planning (ok, lack of any planning) to get from point A to B. And over, and over and over again. When I put down 5 spikes, it means I had 6 really bad controls. -- confirmed by the splits - 5 reds with lost time, for a total of 10:38 of 44:12. Yowza.
--
Don't try to 'cut across' the vine-y stuff. Best part was that I was not paying attention to my compass, so when I hit a path, it was a N-S one, and not the E-W that I was aiming for. So then I started running full tilt - in the absolute wrong direction. ... Duh.
--
Raining, muddy.
--
I never have shoelaces coming untied, but I had to tie them up (triple-tie) three separate times, but those darn grabber-vines somehow manage to pull pull pull until they are undone. I could not believe it.
--
By the time I was to run down Corderoy, I had no energy in the legs. That's where I could have made good time.
--

Orienteering 1:30:04 [3] 5.62 mi (16:02 / mi)
spiked:8/20c weight:161.8lbs shoes: Merrill Barefoot Trail


Glasses fogged up. And I had nothing to wipe them with - my shirt just put wet bug spray all over them. Luckily, my running shorts were able to clear them off somewhat. I almost took a DNF before that, as I could not see anything. I need new glass to run in. I attribute some of my problems to an inability to see the map clearly.

Biggest error was not doubling back after getting #7 - I kept going north across the whole west side, where there were no controls to be had.

Sprint - Splits

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