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Training Log Archive: gas_turbine

In the 7 days ending Aug 1, 2011:

activity # timemileskm+m
  walk dog6 3:12:00 10.58(18:09) 17.03(11:17)
  Run (no dog)4 2:15:00 16.88(8:00) 27.17(4:58)
  Indoor bike4 1:10:00
  Lifting2 1:00:00
  Walk1 50:00
  Run with dog5 42:24 2.79(15:12) 4.49(9:27)
  Speed work1 32:47 4.0(8:12) 6.44(5:06)
  Stretch1 20:00
  Total7 10:02:11 34.25 55.12
averages - weight:166.5lbs

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Monday Aug 1, 2011 #

Walk 50:00 [1]
shoes: Defyance 4 #1 (screws)

Hot walk - in my conference clothes - unbuttoned my shirt all the way.
http://www.gmap-pedometer.com/?r=4687744
Crows here are 2x the ROC crows, but they still hang their mouths open when it gets hot.

Sunday Jul 31, 2011 #

Event: 2011 OUSA Convention
 

Run with dog 9:45 [3] 0.62 mi (15:43 / mi)
shoes: Asics Nimbus 12 (old work)

GPS data deleted again - maybe due to watch battery running out later?

Run (no dog) 55:26 [3] 6.54 mi (8:29 / mi)
weight:166.6lbs shoes: Asics Nimbus 12 (old work)

Just plain sluggish. Didn't try pushing anything today. right hammy twingy from the start - hey you, I've been giving you lots of extra stretch.
Last mile at 9:07 yikes... OK, so it was LSD today.
GPS data exists...

walk dog (.56 + 1.27) 35:00 [1] 1.83 mi (19:08 / mi)
shoes: Defyance 2 #5 (backup)

bright sun, so it was hot.
second walk through farmer's field - scared a deer...

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships
 

walk dog 30:00 [1] 1.7 mi (17:39 / mi)
shoes: Defyance 2 #5 (backup)

Friday Jul 29, 2011 #

Run with dog 5:15 [3] 0.35 mi (15:00 / mi)
shoes: Defyance 4 #1 (screws)

Humidity picking up. Dark in AM?

Run (no dog) 23:38 [3] 3.07 mi (7:42 / mi)
shoes: Defyance 4 #1 (screws)

Was going to run easy. But somehow I didnt. Unfortunately, GPS data was deleted (except for summary)

Indoor bike 20:00 [3]
shoes: Bare feet

Had the fan on again. Makes it hard to read the paper of course. This is probably a good thing, as it would have gotten me even more fired up. My congressman should resign. What an axx. Two wars, and he thinks he can further cut taxes for the ultra wealthy. Standing up for his principles. Exactly what princples are these?

Grandma does not need social security. She should have been smart enough to have been born wealthy. Stupid greedy grandma. I'll make sure she doesn't get her check.

walk dog 30:00 [1] 1.6 mi (18:45 / mi)
shoes: Defyance 2 #5 (backup)

Lifting 30:00 [4]
shoes: Defyance 3 #1 (bike)

105 (shoulder 85*) 105(-) bench
105 105- 105- lats
85 85- 85- fly
85 95 95 machine curl
30(25 left) x3 machine deltoid crossover
45 45 45 shrugs
35 35 35 freew up row
10lb - 0 runner swing (turned this off*)

Went lighter on left side and activities that used shoulder harder.

Thursday Jul 28, 2011 #

Run with dog 11:18 [3] 0.77 mi (14:41 / mi)
shoes: Defyance 3 #3

Run (no dog) 27:57 [3] 3.7 mi (7:33 / mi)
shoes: Defyance 3 #3

Tried to go faster, but fell apart just after 1 mile - I definitely felt myself falling apart, which was an odd experience. Will have to check the download.

Missed turn, but reoriented and decided to try to finish decently.
Hmmm. Just not all there. Probably should have taken today easy, given what I have done exercise-wise. However, don't know which way weather is going...

i?

Indoor bike 15:00 [3]
weight:166.2lbs shoes: Bare feet

walk dog 35:00 [1] 1.9 mi (18:25 / mi)
shoes: Defyance 2 #5 (backup)

Wednesday Jul 27, 2011 #

Run with dog 8:13 [3] 0.52 mi (15:48 / mi)
shoes: Asics Nimbus 12 (old work)

Run (no dog) 27:59 [3] 3.57 mi (7:50 / mi)
shoes: Asics Nimbus 12 (old work)

Reverse loop - add some because it was not hot.

Indoor bike 20:00 [3]

Stretch 20:00 [2]

working on the hips

walk dog 30:00 [1] 1.7 mi (17:39 / mi)
shoes: Defyance 2 #5 (backup)

Tuesday Jul 26, 2011 #

Run with dog 7:53 [3] 0.53 mi (14:52 / mi)
shoes: Defyance 4 #1 (screws)

Speed work (Hills) 32:47 [5] 4.0 mi (8:12 / mi)
shoes: Defyance 4 #1 (screws)

5x Hills behind wrenfield.
- From bridge to gate.
Each time, I thought "this time I'm pushing harder, so I've got to be faster", and each time, it was 1:44. (7:18 pace)
And I thought #5 would be slower.... but it was 1:44.

Could definitely feel the difference in my two sides - the R hammy and glute were more sore and working harder going up the hill - esp on the steep part. The key will be to strengthen without injuring...


My first true hill workout in 2 years. As much as I hate hills, it was a good break from the ordinary. Also it was nice to have numbers/metrics attached to it that were completely meaningless.

Another nice thing - the only part that counts during the whole run is the time you are running up the hill. The other parts are light, easy, etc.

Indoor bike 15:00 [3]
weight:166.6lbs shoes: Bare feet

Lifting 30:00 [3]
shoes: Defyance 3 #1 (bike)

105 (shoulder 85*) 105(-) bench
105 105- 105- lats
85 85- 85- fly
85 95 95 machine curl
30(25 left) x3 machine deltoid crossover
45 45 45 shrugs
35 35 35 freew up row
10lb - 0 runner swing (turned this off*)

Went lighter on left side and activities that used shoulder harder.

walk dog 32:00 [1] 1.85 mi (17:18 / mi)
shoes: Defyance 2 #5 (backup)

Gorgeous evening - whole neighborhood was out.

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