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Training Log Archive: gas_turbine

In the 7 days ending Jul 28, 2016:

	activity	#	time	miles		km		+m
	walk dog	7	4:09:00	12.45	(20:00)	20.04	(12:26)
	Orienteering	2	1:44:29	4.86	(21:30)	7.82	(13:22)	212	4 /	0%
	Run (no dog)	3	1:03:04	8.43	(7:29)	13.56	(4:39)	126
	Lifting	2	50:00
	Physical Therapy	1	45:00
	Race (Running)	2	37:11	5.9	(6:18)	9.5	(3:55)	26
	Plank!	3	24:00
	Abs related	1	21:00
	Total	12	9:53:44	31.64		50.92		364	4 /	0%
	[1-5]	12	9:51:14
averages - sleep:6 weight:161lbs

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Thursday Jul 28, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
weight:160lbs shoes: Merrell Chameleon #6

Terrible sleeping, (like always if I exercise at night) so tried to sleep in a bit - not helped by cat biting my hand, and coming back to fight when I tried to push her away. She thinks it's fun to play like that.

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First meeting tonight with a Match date. Taking her on a map hike. Is it proper to test them with Orienteering?? ROC makes out, as I'll be buying more permanent course maps if I continue ...

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C • Oooh - good luck! 4

C • just wondering 6

6 PM

Orienteering 45:00 [1] * 1.5 mi (30:00 / mi)
spiked:4/

Match Date Orienteering at Webster park. Probably not a second date, but maybe I can convince her to come to a meet some time (to recruit an orienteer, not a girlfriend).

Maybe starting with Orienteering is too much.

Good learning experience. As my friend Cody said beforehand "A terrifying experience" ... Afterwards he said "At least you returned with your kidneys intact".

Note - Cody has been dating his match girlfriend for over 6 months now, so it can't be THAT bad...

Saw Anne S. playing pickleball!

Wednesday Jul 27, 2016 #

Event: ROC - Irondequoit Bay Park West Score-O

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:5.0 weight:162lbs (rest day) shoes: Merrell Chameleon #6

No run

Ugh on my lack of sleep... probably should get off computer before 9.

..rather than looking at the 'daily Matches' starting at that time. Very pathetic.

Rest day - O tonight

Abs related (Core blaster) 21:00
shoes: Nimbus 15 Bumblebee (work)

First set with 40s, 5s rest - didn't give enough time to switch exercises. Second & third at 50s with 10s rest. Not quite as brutal, but it was a nice increase over standards abs stuff.

plus some knee lifts...

Plank! 14:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Back to my 'long plank' on the abs day. (no rest in between)
5 min straight plank
1 & 1 side planks
2 min straight
1 & 1 side, with last 30s lifting leg upwards
2 min straight (I guess I should have done lifts on this one).
1 min star...

Need to keep on the abs.

6 PM

Orienteering 59:29 [3] 3.36 mi (17:43 / mi) +212m 14:49 / mi
shoes: Salomon Speedcross 3

Score-O. Should have just gone my own way rather than tag along Zach for first 10 minutes. Missed one easier, 30 point control on map A.

Much more fun on map B, where I realized I should focus on higher point values.

One almost face plan running down a hill - managed to turn sideways, so it was more of a shoulder-plant. Very soft dirt at the bottom, so no pain, just very dirty.

I still smelled like a swamp after my shower. Is that what 'orienteering in your bones' means?

Tuesday Jul 26, 2016 #

Lifting 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Physical Therapy 45:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Plank! 5:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

walk dog 47:00 [1] 2.3 mi (20:26 / mi)
shoes: Asics Nimbus 12 (old work)

east st loop.

Run (no dog) 26:35 [3] 3.71 mi (7:10 / mi) +53m 6:52 / mi
shoes: NB Bright Orange (semiretired)

Monday Jul 25, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
weight:162lbs (rest day) shoes: Merrell Chameleon 4 #4

Way too sore to run.... Rest from running is on order.
However, noticed that my ABS were tired after the races, so will start focusing on that a bit.

Still hard to sleep with the sunburn from Saturday. Duh.

Plank! 5:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Lifting 45:00 [3]
shoes: Nimbus 15 Bumblebee (work)

RW exercises plus.

Bench hurt, as it scrunched on the sunburn on my back. Boo hoo.

walk dog 20:00 [1] 0.8 mi (25:01 / mi)
shoes: Asics Nimbus 12 (old work)

Sunday Jul 24, 2016 #

walk dog 1:30:00 [3] 4.5 mi (20:00 / mi)
shoes: Merrell Chameleon #6

MPP around Quaker Pond & some bushwacking...

walk dog 12:00 [1] 0.55 mi (21:49 / mi)
shoes: Asics Nimbus 12 (old work)

J must have been tired too, as he only wanted a very short loop.

12 PM

Run (no dog) 31:29 [3] 4.09 mi (7:42 / mi) +73m 7:18 / mi
shoes: NB Bright Orange (semiretired)

Mid day run. Felt OK.

Saturday Jul 23, 2016 #

Event: 26th Annual CNYO ROGAINE

Run (no dog) warm up/down 5:00 [2] 0.63 mi (7:56 / mi)
shoes: Merrell Bare Access 2 white

walk dog 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Asics Nimbus 12 (old work)

11 AM

Race (Running) race 20:03 [5] 5.0 km (4:01 / km) +1m 4:00 / km
shoes: Merrell Bare Access 2 white

USA Track & Field Niagara Region Championships - 5K
1st ....
HOT & WINDY.. fell apart, but it didn't matter.

Was going to wear spikes, but couldn't get my 3/4" out. Got one out, but then stripped the threads.

They were a cheap pair of shoes, and accomplished last fall's XC mud-racing, so I'm not too disappointed. (Mud? What's that?)

Race (Running) race 5:20 [5] 1.5 km (3:33 / km) +1m 3:33 / km
shoes: Merrell Bare Access 2 white

1500m run.
Hung on the leader's shoulder until 200 to go, then zoom & victory by 40m. Good fun.

1 PM

Race (Running) race 11:48 [5] 3.0 km (3:56 / km) +24m 3:47 / km
shoes: Merrell Bare Access 2 white

1st, pretty darn tired after my triple.

Friday Jul 22, 2016 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 weight:160lbs (rest day) shoes: Merrell Chameleon 4 #4

No running today - rest day prior to potential track meet tomorrow...

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