Training Log Archive: gas_turbineIn the 7 days ending Mar 28, 2015:
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Saturday Mar 28, 2015 #
Note
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Sent $25 to join road kill racing. http://roadkillracing.com
Might as well give this one good shot before the inevitable age-driven speed decline.
... also, I have an unjustified dislike of GVH (Genessee Valley Harriers) for no reason other than they are really good (which makes them seem arrogant), ... and one of them bumped my friend's fiancee hard at the finish of a race - she fell and broke her arm.
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Sent $25 to join road kill racing. http://roadkillracing.com
Might as well give this one good shot before the inevitable age-driven speed decline.
... also, I have an unjustified dislike of GVH (Genessee Valley Harriers) for no reason other than they are really good (which makes them seem arrogant), ... and one of them bumped my friend's fiancee hard at the finish of a race - she fell and broke her arm.
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walk dog 10:00 [1] 0.78 mi (12:49 / mi)
shoes: Merrell Chameleon 4 #5
Hustled J through a walk (he was not happy with this), as I wanted to get to the otter lodge to see the Badgers play (win). Poor J, master is off to a bar (no drinking, however).
8 AM
walk dog 1:06:03 [1] 3.53 mi (18:43 / mi) +46m 17:59 / mi
shoes: Merrell Chameleon 4 #5
Mendon south side. 1-2" of new snow*. Very pretty. LOTS of very fresh fox tracks - J's nose got lots of snow as there were plenty of places to stick his snout. We got to see one beautiful fox, which was very exciting for J. Some canine tracks appeared to be larger than fox - coyote?
When we went over the bridge by the south pond, we sent the geese into a tizzy. Good fun.
Luckily J cut it shorter - at 20F, the gloves I brought were insufficient for a longer walk.
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*I apologize. I caused the snow by changing out the snow tires yesterday.
After picking up my car yesterday, I found I could not turn on the radio (screen for that was black). Today, I did voice command for the radio, and it worked, and the screen returned. However, screen still dead for the GPS. So the 569+tax cost is still on the horizon. I looked up the price of the Entune extension box on line, and it generally was >$800 for replacement parts. So I'm not getting totally ripped... But still, to have such finicky electronics, and to have it cost as much as some mechanical repairs...
When we went over the bridge by the south pond, we sent the geese into a tizzy. Good fun.
Luckily J cut it shorter - at 20F, the gloves I brought were insufficient for a longer walk.
----
*I apologize. I caused the snow by changing out the snow tires yesterday.
After picking up my car yesterday, I found I could not turn on the radio (screen for that was black). Today, I did voice command for the radio, and it worked, and the screen returned. However, screen still dead for the GPS. So the 569+tax cost is still on the horizon. I looked up the price of the Entune extension box on line, and it generally was >$800 for replacement parts. So I'm not getting totally ripped... But still, to have such finicky electronics, and to have it cost as much as some mechanical repairs...
C • GPS 3
11 AM
Run (no dog) 42:07 [4] 6.04 mi (6:58 / mi) +84m 6:41 / mi
slept:8.0 shoes: Nimbus 15-2 Silver (dog run-we
Planning on doing slower & longer - head down to Auburn trail path & see what the footing looked like.
Well, whoops. I went through my .65mi check at 4:38, and was feeling smoother than I have in a while. So I decided to stick with it. Auburn path was a no-go, so I went with the standard Powder Mills 5 plus figure 8 in wrenfield. Ran a touch longer to make it a nearly-even 6mi.
mi split
1 6:54.8 6:54.8 (downhill)
2 6:50.1 13:44.9 (downhill)
3 6:32.7 20:17.6 (flat) was trying to go faster here, just to see
4 7:11.8 27:29.5 (up & flat) interestingly, this makes for even 1&2 and 3&4 splits
5 7:22.5 34:52.0 uphill.
6 7:01.7 41:53.6 pushed to try to keep under 7 min/mi average.
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Cold (especially with wind) when I got the mail before this, so I went with long pants, double gloves. Of course I was on the warmer side at the end, but probably a wise choice.
Well, whoops. I went through my .65mi check at 4:38, and was feeling smoother than I have in a while. So I decided to stick with it. Auburn path was a no-go, so I went with the standard Powder Mills 5 plus figure 8 in wrenfield. Ran a touch longer to make it a nearly-even 6mi.
mi split
1 6:54.8 6:54.8 (downhill)
2 6:50.1 13:44.9 (downhill)
3 6:32.7 20:17.6 (flat) was trying to go faster here, just to see
4 7:11.8 27:29.5 (up & flat) interestingly, this makes for even 1&2 and 3&4 splits
5 7:22.5 34:52.0 uphill.
6 7:01.7 41:53.6 pushed to try to keep under 7 min/mi average.
------
Cold (especially with wind) when I got the mail before this, so I went with long pants, double gloves. Of course I was on the warmer side at the end, but probably a wise choice.
Friday Mar 27, 2015 #
Run with dog 8:00 [2] 0.35 mi (22:52 / mi)
slept:7.0 shoes: Nimbus 15
J insisted on going down path during morning walk. At least he did his business...
Tried to sleep in a bit because I was up late watching the badgers basketball with the UW alumni at a sports bar - I was on the younger side of those there. Good fun, but way past my bed time.
Failed on sleeping in - sensing the stalking cat (especially when she walked across my head).
Tried to sleep in a bit because I was up late watching the badgers basketball with the UW alumni at a sports bar - I was on the younger side of those there. Good fun, but way past my bed time.
Failed on sleeping in - sensing the stalking cat (especially when she walked across my head).
Note
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took car in for summer tires (of course it's snowing!) plus look at the lost GPS. Yuck on that last one
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took car in for summer tires (of course it's snowing!) plus look at the lost GPS. Yuck on that last one
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Physical Therapy (speed PT) 35:00 [3]
shoes: Asics Nimbus 12 (old work)
.... a way of avoiding doing Abs work today.
First time doing the speed PT for a long time. (generally same exercises, but lower weights, and trying for #reps in 10 or 15 secs.
Numbers way off from before.
First time doing the speed PT for a long time. (generally same exercises, but lower weights, and trying for #reps in 10 or 15 secs.
Numbers way off from before.
walk dog 40:00 [1] 2.45 mi (16:20 / mi)
shoes: Merrell Chameleon 4 #5
Colder, good evening for J loop - forced him to go on Elatia path to avoid too much on East.
http://www.gmap-pedometer.com?r=6566900 I tried the GPX conversion on gmap, but AP did not like it (identified it as an rtf file)
http://www.gmap-pedometer.com?r=6566900 I tried the GPX conversion on gmap, but AP did not like it (identified it as an rtf file)
6 AM
Run (no dog) 27:04 [3] 3.81 mi (7:07 / mi) +55m 6:48 / mi
weight:165.2lbs shoes: Nimbus 15
33F - shorts, long T. Snowing, so there were some areas at the bottom of the hill that were getting some foot-slip (not so much that I could fall). As I took J out before this run, I ran without a headlamp, which is a partial victory for spring.
Thursday Mar 26, 2015 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15 Bumblebee (work)
J slept in this morning, so it was after my AM run.
Lots of smells in field - needed to be vigilant to see when to prevent him from eating something that has been exposed by the retreating snow.
Lots of smells in field - needed to be vigilant to see when to prevent him from eating something that has been exposed by the retreating snow.
Note
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Today's inner debate - go play basketball tonight, or go to a bar where UW is having a get together to watch the Badgers beat UNC ....
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Today's inner debate - go play basketball tonight, or go to a bar where UW is having a get together to watch the Badgers beat UNC ....
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Lifting (RW exercises) 36:00
shoes: Asics Nimbus 12 (old work)
Increased last set to 25 lbs (vs. 20), and pull-downs to 85. Now my arms feel sore (the workout-good-sore).
Abs related (Plank) 14:15 [3]
shoes: Asics Nimbus 12 (old work)
Lost track at 4 minutes on the front plank and flipped to a side plank. Kind of cheating as the 3-5 minute span of the 14 overall minutes is where it is most painful.
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4
New snow so far only sticking to the old snow. Yay.
5 AM
Run (no dog) 27:48 [3] 3.92 mi (7:05 / mi) +39m 6:53 / mi
slept:7.0 weight:164.6lbs shoes: Nimbus 15 Bumblebee (work)
42F! (celebrate now, given that the rest of the day and Fri-Sat-Sun will be colder. Snow tonight?). Ran in T-shirt and shorts (w/light hat, gloves, headlamp).
Decent run, although I thought I was going faster. Pushed a bit, but not too hard, as I was trying to be cognizant of my hammy. Also, it's harder in the dark.
Decent run, although I thought I was going faster. Pushed a bit, but not too hard, as I was trying to be cognizant of my hammy. Also, it's harder in the dark.
Wednesday Mar 25, 2015 #
Run with dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Nimbus 15-2 Silver (dog run-we
J sleeping on couch downstairs, so he was ready to go first thing, before my own run. Luckily, he let me do my stretching beforehand.
walk dog (Hedgewood) 38:00 [3] 1.9 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5
Although it was cooler, and wet underfoot, it felt that spring was coming:
3 cranes flew low overhead
Redwing blackbirds singing!
Large V's of geese - I love how the V itself is so dynamic, as it undulates, forms with other V's, and un-forms.
(hey don't autocorrect me to uniforms!)
3 cranes flew low overhead
Redwing blackbirds singing!
Large V's of geese - I love how the V itself is so dynamic, as it undulates, forms with other V's, and un-forms.
(hey don't autocorrect me to uniforms!)
6 AM
Run (no dog) 37:39 [3] 5.13 mi (7:20 / mi) +92m 6:57 / mi
weight:164lbs shoes: Nimbus 15-2 Silver (dog run-we
20F, dark, but was able to turn off headlamp before end.
Loop in reverse direction - elatia path still not clear. Needed to decide at about 1.7 miles whether to go 5, 3 or 4 miles. I chose going longer. Seemed to slow down quite a bit after 3 miles, but that was also a function of having to go from the lowest point on the run to the highest over the last 2 miles. Don't feel nearly as comfortable as I'd like.
Long T, tights, light hat.
Penny came by at 5:10 and started purring and kneading me. She ran away when I rolled over.
Loop in reverse direction - elatia path still not clear. Needed to decide at about 1.7 miles whether to go 5, 3 or 4 miles. I chose going longer. Seemed to slow down quite a bit after 3 miles, but that was also a function of having to go from the lowest point on the run to the highest over the last 2 miles. Don't feel nearly as comfortable as I'd like.
Long T, tights, light hat.
Penny came by at 5:10 and started purring and kneading me. She ran away when I rolled over.
Tuesday Mar 24, 2015 #
Run with dog 5:00 [2] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Nimbus 15
J was barking at me this morning to go out prior to my stretching, so my activities became out of order.
Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)
Crowded in the weight room today
walk dog 48:00 [3] 2.97 mi (16:10 / mi)
shoes: Merrell Chameleon 4 #5
J told me that E did not take him anywhere this past weekend. He really thought we should go to the park, but alas, it was not in the cards for him. But he seemed to enjoy the long evening walk.
6 AM
Run (no dog) 27:27 [3] 3.9 mi (7:03 / mi) +51m 6:46 / mi
slept:7.0 weight:165.2lbs shoes: Nimbus 15
10F - tights, long heavy T, light hat, double gloves.
Almost light enough by end to turn off headlamp.
A couple easily avoidable ice patches
Went relatively hard - had turned off the mile beeps for the last O race, so the intermediate pacing is unknown. Probably a good thing to go away from that. Did not feel smooth.
Aack - now over the 164 lb post run barrier. Tough winter for that. I guess I need to start watching my food intake. No really.
It feels that the 2 sec / lb / mile rule of thumb (or ~10 sec / mile) is pretty accurate, when I compare speed for a given level of how I feel vs. the speed last fall. .... and don't forget the 10s / year aging effect per 5K. (Excuses for 2015 already!)
Almost light enough by end to turn off headlamp.
A couple easily avoidable ice patches
Went relatively hard - had turned off the mile beeps for the last O race, so the intermediate pacing is unknown. Probably a good thing to go away from that. Did not feel smooth.
Aack - now over the 164 lb post run barrier. Tough winter for that. I guess I need to start watching my food intake. No really.
It feels that the 2 sec / lb / mile rule of thumb (or ~10 sec / mile) is pretty accurate, when I compare speed for a given level of how I feel vs. the speed last fall. .... and don't forget the 10s / year aging effect per 5K. (Excuses for 2015 already!)
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.
On the bright side, my thighs are not sore nor is my back stiff.
Note
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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.
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.
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 #
Note
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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.
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.
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.