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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Jul 23, 2014:

activity # timemileskm+m
  walk dog5 4:17:46 12.23(21:05) 19.67(13:06)
  Run (no dog)4 2:18:04 17.66(7:49) 28.41(4:52)
  Lifting3 2:01:00
  Orienteering1 57:58 5.46(10:37) 8.79(6:36)
  Abs related3 48:00
  Other gardening1 30:00
  Total12 10:52:48 35.34 56.88
  [1-5]12 10:21:48
averages - sleep:6 weight:164.1lbs

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Wednesday Jul 23, 2014 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Defyance 3 #1 (bike)

Feet were stiff (throughout) from after the trail race.

Lifting ("dumbell fun") 33:00 intensity: (11:00 @0) + (22:00 @4)
shoes: Asics Nimbus 12 (old work)

Abs related (planks) 16:00 intensity: (3:00 @0) + (13:00 @4)
shoes: Asics Nimbus 12 (old work)

walk dog 35:00 [1] 1.7 mi (20:35 / mi)
shoes: Merrell Chameleon 4 #5

Hedgewood - got to knute's house but no Knute. That caused a lie-down. J's Sherpa carried no water because it was cooler. Bummer. I also let him down this morning, as somehow I forgot to feed him. Not really a food focused dog, although an occasional swipe of cat food is always a treat.

Tuesday Jul 22, 2014 #


Lesson learned - post your GPS AFTER you claim the splits in routegadget. Then the AP system auto-splits your GPS route. I never knew that. I just figured folks were religious about pressing their GPS lap timer.
6 PM

Orienteering 57:58 [4] 5.46 mi (10:37 / mi)
shoes: Nimbus 15

Trail race.
Fascinating. Finished 3rd, despite having only 3 of 24 individual legs be 3rd or better.

(note that on splits, because #6 was missing, the split times are shifted by 1 control after #5)

1 - wow, people went out hard. Quite a group in front of me. Zach is way too fast to tag behind (2 years ago at Webster, I followed him through all but the last 2). Now, he is 2 years stronger, and I'm just 2 years older. One nice thing about trailing by just a bit was that I could pick a cleaner approach route, and there was no back-up when I got there.
4 - Still able to view where the folks ahead were going.
5 - People stringing out by this point. Following Greg(? - ponytail). Probably 7 or so in front of me.
6 - No control there.
7 - I was trailing 'Greg', and poof, he stops at the water jug area (he claims he didn't get water), so I am all alone going up the little trail.
8 - So this is the first time I was in 3rd, which I kept except for a back and forth near the end.
9 - Consistently 5th or 6th fastest per leg through here. To this point, I didn't make any real bobbles.
10 - A bit of a bobble (41s) a little searching, also, a bit of path issues - Tim R. passed me to this one. He misses punch later on - no wonder I see him running the wrong way later on - him doing that made me double check my map, I figured I was doing it right.
11 - Straightforward. getting fatigued by now, as I was only 6th fastest.
12 - Took the path closest to the lake rather than by the stairs. Probably worth 15 seconds.
13 - No longer pushing it extremely hard, as I'm kind of all alone. Turns out I had 3 minutes on the next guy by here. (I'll slowly lose that cushion)
14 - the easiest one, theoretically. We should have all seen the control at the start. I blow right by it. (thinking that it was the finish punch), and then misread the map, so I go past the potties. Meanwhile the crowd at the start/finish were wondering whether I had gotten it. So they got to see the whole episode. Doh! Lost 1.5 minutes here. The routegadget calc was pretty close - I estimate 1:20 by tracing my GPS back and forth.

The crowd claimed I was 4th? Turns out I was 3rd. Where had all those in front gone to? In road racing, you can count those in front, and count them down as you pick them off. Here, there were enough people going different routes, that you could pass and have no idea.

15 - Didn't try anything fancy. Went longer to find path from lap 1 to get a good AP. I thought I had run pretty hard along the road, so being 10th on the leg was due to conservatism.

16 - Used telephone wires as handrail. Led me down a steep decline, which really slowed me down, but it did plop me at the exact spot to cross the bridge. 6th on that one, so it was a wash speed wise.
17 - Had talked with ccsteve beforehand. Felt that going around rather than straight down & up would be better. I suppose my slower time on this was due to looking at the map several times.
18 - Straightforward. However, at this point, Chad Borden starts sneaking up (coming into control after I leave).
19 - Thought I'd cut straight up to look for the row of trees, rather than find the path. I ended up going into the yellow area, past 20 (which Chad punched) and swinging all the way down to the lake. Claims I lost 32 seconds, which is probably right.
20 - Having been by 20 already, I knew my way back. Best leg.
21 - Ran hard to this - straightforward. Bud Ed Housel is now appearing in the mix.
22 - Mostly road running. With folks breathing down my neck, I pushed hard.
23 - Pulled a real stinker. Went up wrong inlet - allowed the two guys behind me to catch up. Luckily, there were several 4K people around looking, and the other 8K's were not perfectly clean.
F - Ed took the left of the log, I squeezed by the right. It allowed me some distance as we turned onto the road. Was it impolite to put on burners and kick hard? (PS - It worked).

Completely soaked with sweat. Lots of fun.

The safety glasses with 2x bifocals worked great. I say that because after the race I realize I didn't think about them at all.

Monday Jul 21, 2014 #

walk dog 11:00 [1] 0.55 mi (20:00 / mi)
shoes: Defyance 3 #1 (bike)

around the block.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Defyance 3 #1 (bike)

Hot. ….Mostly humidity driven

Lifting 55:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related 16:00 intensity: (3:00 @0) + (6:00 @3) + (4:00 @4) + (3:00 @5)
shoes: Asics Nimbus 12 (old work)

Quite muggy in weight room. I needed the towel to keep from slipping on my mat. Seemed more difficult than it has been lately.

Sunday Jul 20, 2014 #

7 AM

walk dog 1:30:43 [1] 4.76 mi (19:04 / mi)
shoes: Defyance 3 #1 (bike)

Cooler, but humid. J likes to try out different variations. Explored cul de sac off of East St. which featured 3 supersized brick homes (hidden behind more modest homes).
1 PM

Run (no dog) 35:38 intensity: (2:41 @1) + (45 @2) + (8:58 @3) + (22:47 @4) + (27 @5) 4.79 mi (7:27 / mi)
ahr:139 max:155 weight:163lbs shoes: Nimbus 15 Bumblebee (work)

Reverse Cole loop, with harder 1/4 near end.
- Needed to do a different loop. This one is good, except that I hit two more major roads that I generally try to avoid (Mendon, Mile Square). Very humid, but cooler.
Didn't want to put on too many miles, but on a weekend, I want to do more than a simple 3. This seemed to be a good compromise - upper ham was not barking.

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.

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