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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending May 2, 2011:

activity # timemileskm+m
  Other gardening2 7:30:00
  walk dog7 5:15:00 17.87(17:38) 28.76(10:57)
  Run (no dog)5 2:38:04 19.4(8:09) 31.22(5:04)
  mow lawn (push)1 1:20:00
  Run with dog5 50:06 3.66(13:41) 5.89(8:30)
  Lifting2 50:00
  Indoor bike2 30:00
  Total7 18:53:10 40.93 65.87
averages - weight:168lbs

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Monday May 2, 2011 #

Run with dog 9:06 [3] 0.67 mi (13:35 / mi)
shoes: Defyance 2 #6

Put out flag.
Went for run - felt so light with both news (lifted one of the dark clouds) and the fact that I could really feel the two days of rest!

Run (no dog) intervals (fartlek) 23:45 [4] 3.22 mi (7:23 / mi)
shoes: Defyance 2 #6

8.5x 1minute. Not the greatest speed on each, but wasn't truly pushing. However, generally felt good about it, which is the most important. Felt like I had lost some fire recently.
Funny how it was much faster overall than Friday, when I wanted to run fast the whole way.
619 / 633 / 650 / 719 / 624 / 553 / 605 / 623 / 725(hill)

Indoor bike 20:00 [3]
weight:166.4lbs shoes: Bare feet

D&C is generally lame. However, I did like the article about the Rochester man drinking the 'herbal supplement tea' Kava. He almost died during a bike ride (not so funny that part).

When I lived in the south pacific, Kava is what the men drank every Friday and Saturday night to get wasted. I could go on more about how it is traditionally prepared...
C • Is that the stuff they chew and spit into a fermenting pot? 2

Lifting 25:00 [4]
shoes: Defyance 3 #1 (bike)

105 115 bench (shoulder85)
105 115 115 lats
85 95 95 fly
85 (35 freew curl) 95 machine curl
25 (15 freew side lift) 30 machine deltoid crossover
40 45 45 shrugs
(machine 30 side pull) 35 35 freew up row
10lb - 50 runner swing

getting fetid(? right word) in the workout room

walk dog 50:00 [1] 2.93 mi (17:04 / mi)
shoes: Defyance 2 #2 (walking)

started later - ooh, getting darker.
Finished last of the royal chocolate wedding cake at work yesterday. Picture in paper of the actual cake they had at the wedding was closer to the cake I made (in terms of the cookie/chocolate ratio in middle) than the picture in the D&C recipe itself. The cake was still quite delicious over a week later.

And today's cake - Weggies lemon / raspberry creme. Yum yum.

Sunday May 1, 2011 #

Other gardening 4:00:00 [2]
shoes: Merrell #2 Gardening

Weeding
Digging beds - moving grass to pile in back
putting mulch into beds
laying new weed block
Extend rock area around back of generator to sides of window wells - where mower can't get to ('No grow' zone). A two for one - it is also good place for all the rocks I continue to dig up.

Got to see the mousy thing (gray, fatter than mouse, shorter tail) that lives under deck. He stared (glared) at me for a while (disturbing his nest building). I made up for it by throwing my apple core to near his hole. Over time, it slowly migrated closer to the hole, and finally, it disappeared altogether.

Also saw a beautiful black beetle stuck in window well (freed it after taking a photo - photo did not do it justice).

Plodded along - slowly losing steam as day progressed. Threatened to rain, and spit a few times, but never did get me wet.

walk dog 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Defyance 2 #2 (walking)

Saturday Apr 30, 2011 #

Event: West Point A-meet
 

walk dog (1 & 2.93) 1:10:00 [1] 3.93 mi (17:49 / mi)
shoes: Defyance 2 #2 (walking)

mow lawn (push) 1:20:00 [3]
shoes: Merrell #2 Gardening

Evened the lawn out quite nicely. Wet in spots, as expected.

Note

rest day (from running)

Other gardening 3:30:00 [3]
shoes: Merrell #2 Gardening

weeding, mulching, putting down fabric, spike the trees (not spiking controls).
C • You going to Mendon Saturday? 3

Friday Apr 29, 2011 #

Run with dog 9:18 [3] 0.62 mi (15:00 / mi)
shoes: Defyance 3 #2 (-)

Run (no dog) 23:27 [3] 3.07 mi (7:38 / mi)
weight:170.4lbs shoes: Defyance 3 #2 (-)

Was trying to do a bit harder, but just didn't have it. Well off of last year, and it shows. Also wanted to get back for more royal wedding. Very cool

walk dog 50:00 [1] 2.93 mi (17:04 / mi)
shoes: Defyance 2 #2 (walking)

Thursday Apr 28, 2011 #

Run with dog 10:48 [3] 0.78 mi (13:51 / mi)
shoes: Defyance 2 #4 (walking)

Run (no dog) 42:19 [3] 5.09 mi (8:19 / mi)
weight:167.2lbs shoes: Defyance 2 #4 (walking)

PM Park (Cranston) w/J loop & elatia finish.

Stream flowing hard. the intersection of two streams was interesting - almost a straight line of color separated the two.

Garmin didn't pick up route.

Lifting 25:00 [3]
shoes: Defyance 3 #1 (bike)

105 115 bench (shoulder85)
105 115 115 lats
85 95 95 fly
85 (35 freew curl) 95 machine curl
25 (15 freew side lift) 30 machine deltoid crossover
40 45 45 shrugs
(machine 30 side pull) 35 35 freew up row
10lb - 50 runner swing

Much better rested for this.

walk dog 30:00 [1] 1.83 mi (16:24 / mi)
shoes: Defyance 2 #2 (walking)

thrushfield

Wednesday Apr 27, 2011 #

Run with dog 10:02 [3] 0.8 mi (12:33 / mi)
shoes: Defyance 2 #6

Both shorts and short sleeve T shirt. Finally!

Run (no dog) 34:10 [3] 4.01 mi (8:31 / mi)
shoes: Defyance 2 #6

took wrong route & could not get anything moving
i130/600

Indoor bike 10:00 [3]
shoes: Bare feet

Spring - a little more running, a little less biking.

Note

Skipping lifting today - just way too beat up. Have not slept well for a couple weeks. ...yes, I can tell when the weather is changing!

walk dog 15:00 [1] 0.85 mi (17:39 / mi)
shoes: Defyance 2 #2 (walking)

Waited out the incredible rainfall - E saw it coming on the weather site, and figured it would come quickly and quickly leave. Quite impressive.
Very pretty afterwards - clouds lifting to left to reveal a nice sunset, and a nice rainbow to east (with a start of a double rainbow)..

Not quite the official 'viral' one however...
http://www.youtube.com/watch?v=OQSNhk5ICTI

Tuesday Apr 26, 2011 #

Run with dog 10:52 [3] 0.79 mi (13:46 / mi)
shoes: Defyance 3 #2 (-)

Run (no dog) 34:23 [3] 4.01 mi (8:35 / mi)
shoes: Defyance 3 #2 (-)

Cross ridge, park ... elatia, wrenfield loop
i140/600

Note

Lifting cancelled for today - pulled into president's office for him to yap at me (at lunchtime), then had to run over to RIT for 2.5 hours... Might as well enjoy the 'rest'

walk dog 40:00 [2] 2.4 mi (16:40 / mi)
shoes: Defyance 2 #2 (walking)

Pushed the end to try to miss the rain - got a little wet, but not bad. Very warm at end (no sweatshirt next time it says 70F!) E just toasted me up the hill. I'd actually have to go to a running pace to get that fas.

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