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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  Orienteering3 3:47:32 11.75(19:22) 18.91(12:02) 59519c
  walk dog4 1:39:00 4.81(20:35) 7.74(12:47)
  Lifting2 1:21:00
  Run (no dog)2 54:00 7.59(7:07) 12.21(4:25) 91
  Physical Therapy1 40:00
  Abs related2 28:20
  Total9 8:49:52 24.15 38.86 68619c
  [1-5]9 8:37:52
averages - sleep:7.3 weight:165.5lbs

» now

Monday Mar 23, 2015 #

Lifting (RW exercises) 45:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related 14:05 [3]
shoes: Asics Nimbus 12 (old work)

Realized that both of my big toes hurt. (which is easy to realize while in plank position) Must be the trail shoes I used combined with the type of activity this last weekend?

On the bright side, my thighs are not sore nor is my back stiff.


was thinking of doing a run this morning, as I felt I didn't stress myself much from a running perspective over the weekend... but I ended up turning off the alarm(s), as I felt a little beat up (from both running and car ride) when 5:15AM rolled around.

Was happy to have bagged the running - it was 20F with new snow on the ground. Welcome to spring.

Penny earned going downstairs at 2 AM because she was playing with the curtains. Come on Penny, only my darling Odey-cat was stupid enough to earn being locked downstairs every night.

walk dog 16:00 [1] 0.78 mi (20:31 / mi)
shoes: Merrell Chameleon 4 #5

20F .... forever.
Came home late after grocery shopping, so I cut short J's walk, to his chagrin.

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Merrell Chameleon 4 #5

Sunday Mar 22, 2015 #


I busted the Prius driver electronics system in a strange way:
- screen still works for backup and radio functions. Radio still works.
- screen works to show the car mileage, etc.
- screen goes blank if I try to go to 'apps' to use GPS, or sync to phone.
- unfortunately, it is currently synched to my son's phone, so I cannot call from the car. Not that I do that very often, but it is a potentially useful addition to have.
- Nav system still works by voice command, although it is only 1/2 useful if you can't see the map.
--> so the physical GPS works
- it seemed to be caused by me turning off the car while in the middle of setting a route. When I turned the car back on again, the screen interaction was gone.
9 AM

Orienteering 1:04:23 [3] 4.35 mi (14:48 / mi) +190m 13:02 / mi
shoes: Salomon Speedcross 3

Green X course at Tyler arboretum. Colder than Saturday.

Much nicer venue than Ridley Creek, as there was generally more 'runnable woods'. Also, running through the small creeks was fun.

After a first few controls, there were several Green X people (Especially Tom O) around (who had easily caught up to me), so it, um, influenced my decisions (more than probably allowed legally). ... Let's just say that if I had won a medal, I would have not accepted it due to too much influence. I will use this as a learning/training experience to understand route decisions (once I upload GPS).

Ran with normal glasses, which was good for seeing the woods (and didn't fog). However, they don't have nearly enough magnification for quick looks at the map. I need to figure something out there.


Brought home swamp in the car. Febreeze'd it.
Feel sorry for maid at Hotel - soon they'll have to charge extra fees for having orienteering equipment in the room - analogous to their fees for smoking.

Saturday Mar 21, 2015 #

10 AM

Orienteering 1:35:31 [3] *** 5.36 mi (17:48 / mi) +309m 15:06 / mi
19c shoes: Salomon Speedcross 3

Um. First one of year? Some good, some bad, and much ugly. Not much in way of 'spiking'. Anyway, it was generally fun. At no time did I panic (nice thing about big meets is that there is always someone around - I never feel that I'm too far off).

Of course, I forgot to start the watch at the start. Excited & nervous.

4-6" of snow on ground made it interesting - both in terms of some (but not much) slip, but more in terms of not being able to see little trails, but also being able to see other people's tracks (either good or bad). Temperature was nice - afterwards, however, we lost the sun for a while, so it felt cold.

By far the worst control was 6 - and it was the shortest. After several attempts of 'straight line', I went down the hill to get a different attackpoint starting from a path junction. that was after doing a long #5, where my original 'straight line' attempt was not so straight.

Somewhere in here, my glasses fogged, adding to the excitement. Wore gaiters - they worked well. The O pants are partly effective - they keep away big scrapes, but allow the initial prick through, so my upper legs look like they have measles.

Friday Mar 20, 2015 #

4 PM

Orienteering (Model event) 1:07:38 [2] 2.03 mi (33:16 / mi) +96m 29:01 / mi
shoes: Salomon Speedcross 3

Model event at foxchaser - learning a bit from arthurd - especially about vegetation changes, which I've never really been cognizant of. Snowing at first, but stopped by the end. However, there probably was ~6" by the end.

Good to get a feel of the woods, and the thickness of the medium and dark greens.

Snow will make Saturday interesting.

Thursday Mar 19, 2015 #

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

Sky was completely clear this morning.

Lifting (Dumbell fun) 36:00 intensity: (12:00 @0) + (4:00 @2) + (16:00 @3) + (4:00 @4)
shoes: Asics Nimbus 12 (old work)

Abs related (Plank) 14:15 [3]
shoes: Asics Nimbus 12 (old work)

includes trying to do some pushups from star position at the end.

walk dog 37:00 [1] 1.87 mi (19:47 / mi)
shoes: Merrell Chameleon 4 #5

Hedgewood - path 1/2 good now. J carefully wound his way to walk on the grass rather than the crunchy/icy snow. Stream was flowing quickly, but no where near a flood type level.
6 AM

Run (no dog) 27:13 [4] 3.91 mi (6:57 / mi) +40m 6:45 / mi
slept:7.5 weight:166lbs shoes: Nimbus 15 Bumblebee (work)

16F, long pants, light hat, long T
Decided to run in the dark, with no headlamp - with the benefit that I could not read my watch. Tried to run relatively hard, and see what happened.
Half-stepped in a pothole - luckily, no twisted ankle. I have noticed that for at least a week, my right ankle has been tight when I've been stretching after I wake up. Don't remember any tweeks recently, -- maybe from basketball?

No Penny-cat wakeup at 5AM? She must have been sleeping in a nice warm spot.

166lbs post run? Need to start on cutting down my snacks & desserts. (Boo!)
Bummer - snacks are what has helped me through this winter of discontent.

Wednesday Mar 18, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Merrell Chameleon 4 #5

20's & snowing. But at least J can use the path area (covered with hard snow, but not deep).

Penny playing with curtains at 5:05. Too tired to evict her - she may earn sleeping downstairs if this continues.

(rest day)

Forced rest day - want to do a mid-day workout, but pinched to a 1/2 hour lunch by meetings with customers, including a 4.5 hour all afternoon web meeting. sigh.

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

Tuesday Mar 17, 2015 #

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

Ham definitely weak - need to check my mileage. Wonder how much the snow/slip contributed

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

32F, sunny, but the wind is blowing in the next blast of cold. At least we are well past the negative temperatures.
6 AM

Run (no dog) 26:47 [3] 3.68 mi (7:17 / mi) +51m 6:59 / mi
weight:165lbs shoes: Nimbus 15-2 Silver (dog run-we

41F, mist, dark (good thing I had a headlamp - I would have run into another runner going around a corner).

Elatia path still not great - as it is shaded, it is still deep in spots.

Still don't have 'it' right now - back is a bit stiff, legs not fresh. Not helped by having added some weight - but this winter has me reaching for the M&M's.

.... and jon john's bakery ....

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