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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Aug 8, 2011:

activity # timemileskm+m
  Run (no dog)6 3:03:05 21.94(8:21) 35.31(5:11) 95
  walk dog4 2:02:00 6.77(18:01) 10.9(11:12)
  mow lawn (push)2 1:15:00
  Yoga - Stretching1 1:00:00
  Walk1 1:00:00 3.0(20:00) 4.83(12:26)
  Run with dog4 48:04 3.95(12:10) 6.36(7:34)
  Lifting1 30:00
  Indoor bike1 20:00
  Total6 9:58:09 35.66 57.39 95
averages - sleep:4 weight:166.5lbs

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Monday Aug 8, 2011 #

Run with dog 5:00 [3] 0.29 mi (17:14 / mi)
shoes: Defyance 4 #1 (screws)

Run (no dog) 26:05 [3] 3.13 mi (8:20 / mi)
shoes: Defyance 4 #1 (screws)

easy - humid again
not quite way I expected - turned around at park.
i

Indoor bike 20:00 [3]
slept:4.0 weight:166.2lbs

Bad sleep last night - stress about work...

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

105 bench 2x(shoulder 85*)
105 105 105 lats
85 85 85 fly
--
85 95 95 machine curl
30 machine deltoid crossover
45 45 45 shrugs
35 35 35 freew up row

10lb - 0 runner swing (turned this off*)

First time in > week. Protecting shoulder that is still grumpy.

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

Sunday Aug 7, 2011 #

Run with dog 3:27 [3] 0.22 mi (15:41 / mi)
shoes: Defyance 3 #3

Should have taken J's advice and not run today...

Run (no dog) 27:24 [3] 3.36 mi (8:09 / mi)
weight:166lbs shoes: Defyance 3 #3

Cruising right along until I fell apart.
First 2 miles in 1428
Mile 3 954 (uphill, but seriously...) - definite wham-o on graph. Nice humidity we have here


i12

walk dog 35:00 [1] 1.8 mi (19:27 / mi)

natalie's house

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge
 

mow lawn (push) (plus weeding) 15:00 [2]
shoes: Merrell #2 Gardening

Run with dog 9:39 [3] 0.55 mi (17:33 / mi)
shoes: Asics Nimbus 12 (old work)

Grossly humid.
Not sure that I like how the nimbus laces up to the side. Right foot complains at first.

Run (no dog) 36:26 [3] 4.56 mi (7:59 / mi) +95m 7:30 / mi
weight:166.2lbs shoes: Asics Nimbus 12 (old work)

Yuck. Picked a hilly route.

- Is it better to 'power up' the hills, or is it better to be 'light footed'?

Grossly humid today.

Had to push the last 1/2 to barely beat 8 min pace overall.
.55mi at 7:02 pace.

When you look at the stairs in your house, and they look like a hill, then you know it was a hilly loop.

Yoga - Stretching 1:00:00 [4]
shoes: Bare feet

Felt the week off - the triangles and such were OK, but the half moons were awful (fell over). Required the hamstring strength I don't have.

walk dog 27:00 [1] 1.4 mi (19:17 / mi)
shoes: Defyance 2 #5 (backup)

Tried to turn down the thermostat to 76 afterwards, but got caught.

Friday Aug 5, 2011 #

Run with dog (J loop) 29:58 [3] 2.89 mi (10:22 / mi)
shoes: Defyance 3 #3

J was so bored after slow walks when I was out of town - he demanded to go long - and to other side of East st. We did get a 9:30 mile in there, which isn't so bad for the two of us.

Run (no dog) 14:20 [3] 1.89 mi (7:35 / mi)
weight:167.8lbs shoes: Defyance 3 #3

Local loop tacked on at end.

walk dog 30:00 [1] 1.87 mi (16:03 / mi)
shoes: Defyance 2 #5 (backup)

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

Oooh, tells you how long it has been when my legs feel funny 2 hours later...

Wednesday Aug 3, 2011 #

Run (no dog) 35:02 [3] 3.77 mi (9:18 / mi)
shoes: Defyance 4 #1 (screws)

Southward on path, then up canyon....
C • La Quinta cove 3

Walk 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: Defyance 4 #1 (screws)

Walks - pretty much wiped out by 110F heat in desert. Imagine that....
Trying to find just a quick bite to eat. Went into a couple grocery stores - sometimes it takes doing that to realize how spoiled you can get with wegmans. However, if you are in southern california, you should at least have some decent vegetables for sale. E-yuck.

Tuesday Aug 2, 2011 #

Run (no dog) 43:48 [3] 5.23 mi (8:22 / mi)
shoes: Defyance 4 #1 (screws)

Hot already at 530 AM.
Ran out to coffee place, ate breakfast, ran home. Glad to see the stomach held up.

7:29 mile 5 at 90F.

Unfortunately, GPS battery will soon run out - somewhere on flight, it had turned on.

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