Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Aug 9, 2014:

activity

time

miles

walk dog

3:37:52

10.62

(20:31)

17.09

(12:45)

Run (no dog)

1:24:42

11.35

(7:28)

18.27

(4:38)

Lifting

1:23:00

Orienteering

1:03:30

1.0

1.61

Abs related

50:00

Physical Therapy

45:00

Stair climb machine

22:00

Rowing Machine

20:34

Total

9:46:38

22.97

36.97

[1-5]

9:24:38

averages - sleep:6 weight:163.1lbs

1:54

0:00

» now

Saturday Aug 9, 2014 #

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

Note

Garden:
-Got my first cucumber - YUM.
-My first really big load of beans - takes forever to pick them. They are really hard to see, as they are behind the leaves and really well camouflaged.
-Some tomatoes are red. Now I don't know when to pick them, as the first one I picked was red, but was definitely not done.
-The cantaloupes still have lots of flowers, but no fruit forming. What pollinates them? Is my deer netting deterring something?

C • tomatoes 2

6 AM

Run (no dog) 27:41 [3] 3.69 mi (7:30 / mi)
shoes: Nimbus 15

Figured I'd do this now, because of all the errands (starting at 8:30 - appt at eyeglasses place). Also, if can make it seem like a work day, J won't go ballistic for a long walk. It seemed to work.

Hip a tad grumpy. Not terrible. I wasn't going to push it today, as the healing seems to be going in the right direction.

Friday Aug 8, 2014 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
slept:6.0 weight:163.4lbs shoes: Merrell Chameleon 4 #4

Abs related (Abs blaster) 18:00
shoes: Asics Nimbus 12 (old work)

This time, I took no rest after each round of 6.

Abs related (planks) 16:00
shoes: Asics Nimbus 12 (old work)

Stair climb machine 20:00 [3]
shoes: Asics Nimbus 12 (old work)

level 16, 140 flights, on aerobic.

walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Defyance 3 #1 (bike)

E didn't like the way J and I meandered, so she took the leash and marched us faster than I can walk. Any faster, and I would have had to start jogging.

Thursday Aug 7, 2014 #

Event: ROC - Durand Eastman Park Sprint/Score-O

Physical Therapy 45:00 [2]
shoes: Asics Nimbus 12 (old work)

lighter weights, plus some stretching - to test & warm up. See whether legs are good enough (not great, however) for the O meet.

Goal of o-meet - CLEAN NAVIGATION

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Merrell Chameleon 4 #4

Orienteering (Sprint) 18:30 [3] 1.0 mi (18:30 / mi)
shoes: Asics Nimbus 14-2 (walk)

Summary:
------------
Good: One key was to see how the hip would respond, given how bad it was this week. Afterwards (and next morning), I know it is still sore, but it seems to be getting better than it had been earlier. However, I really didn't test it for this meet - intentionally no hard running (call it an intermediate jog, when I actually was running, which wasn't often).

Bad: Um, shall I say that I ruined my goal of 'navigation' on my very first 40m control? I need to take 3 extra seconds to look. The overhead telephone wires would have been a perfect handrail. Ironically, I think that I had used these very same lines last week as a handrail, so I know I'm capable of seeing them on a map.*

I found it amusing that once again I beat ZB, despite the jogging and several poor decisions. Here I thought that I had bad sense of direction. He's probably the fastest in the club in a straight foot race.

----
*although last week, the path was down another hill which was much slower - and there was a fast path just 20m away that I could have taken.

Orienteering 45:00 [3] ***
shoes: Asics Nimbus 14-2 (walk)

Ugly: Nice face-plant. The usual - running in a rooty area while looking at the map. J cleaned out the scrape nicely when I got home. Kind of hard to walk around the house when a dog is intent on licking your knee.

I think this may have been my second score-O. If I had truly comprehended time, I would have chosen a different strategy - i.e. it is OK to miss a control in a general area if that time could be better spent getting to a large clump elsewhere.

C • Control density 2

Sprint - Splits

Wednesday Aug 6, 2014 #

walk dog 7:00 [1] 0.3 mi (23:19 / mi)
shoes: Merrell Chameleon 4 #5

Still sore. Definitely no running today.

Also, use the leaving earlier opportunity to get my blood drawn.
- usually it is easy to find my vein. This time, there was a double-jab. 4 vials today also.

Lifting 33:00
shoes: Asics Nimbus 12 (old work)

Dumbell fun. Perhaps one of these exercises is irritating the hips? Nothing jumped out during the exercises.

Rowing Machine 20:34 [3]
shoes: Asics Nimbus 12 (old work)

Relatively steady pace. Not pushing, but not slacking too much. Will need to increase the cross-train as the running should go down a bit while recovering.

walk dog 50:00 [1] 2.8 mi (17:51 / mi)
shoes: Defyance 3 #1 (bike)

Sort of a J loop. 68F (very nice). Hip bugging me a bit, but if I tighten my abs, and stand straighter, it takes pressure off..

Tuesday Aug 5, 2014 #

Run (no dog) 27:17 [3] 3.67 mi (7:26 / mi) +55m 7:06 / mi
weight:163.8lbs shoes: Nimbus 15 Bumblebee (work)

Not so good - generally sore, and hip more tender today. Ack.

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Nimbus 15 Bumblebee (work)

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

Fighting off a limp.

Monday Aug 4, 2014 #

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

Scaled the weights back to previous level to avoid any injury. Things seemed to work ok. Legs just shot on the squat jumps. On the single-leg 'pistol squat', I can feel the hip thing.

Abs related (planks) 16:00
shoes: Asics Nimbus 12 (old work)

First 5 minute plank seemed much harder today.

Stair climb machine 2:00 [3]
shoes: Asics Nimbus 12 (old work)

Oh bag this.

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

Came across Mia and her parents. Turns out that Mia had Lyme disease - despite having the tick repellant.
Mia's mom had doggie treats which she shared with J. So for the rest of the walk, J was well behaved - and watching our hands and pockets in hope that this was a neighborhood trend.

Sunday Aug 3, 2014 #

Run (no dog) 29:44 [3] 3.99 mi (7:27 / mi)
weight:162lbs shoes: Merrell BF Roads 2 silver (in

Finished the painting. Finished vacuuming.

I just had to run. Damn the torpedoes.

Chose the flatter merrells, with the tought that it would push me to stay more forward - the hip seems to bark more when I strike the heel.

The run - both(? - interesting) hip areas barking, but not altering stride - just generally cranky. I would have stopped if there was anything that said to stop.

After the run

1) pick beans - enough for 1 serving at this point. One or two plants seem way ahead of the others - Once the other beans start producing, watch out.

2) Give J a bath while I'm still sweaty-dirty. This stiffens the back up, since I am bending over him in the tub. (Note - if you ever take a bath at our house, you may end up smelling like wet dog. Just saying).

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

7 AM

walk dog 1:08:52 [1] 3.02 mi (22:48 / mi)
shoes: Merrell Chameleon 4 #5

Mendon PP. Moist, buggy, but not too hot. Kind of like walking through the enchanted forest, except humid and probably not enchanted.

J drank from many puddles and marked many dog 'controls'. Thank goodness for bug spray - kept the FDF's off my neck.

The track shows how bad my sense of direction is - what seemed like a lot of back and forth to me was a relatively nice overall circle.

Maybe I need some iron particles in my head (note: I had surgery to remove some in 2011 - they didn't help direction back then either!)

Lots of tame deer around today. On way to parking area, I had to stop in the middle of the road until one deer decided to eventually move along. Auditioning for school crossing guard?

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