Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending May 11, 2013:

	activity	#	time	miles		km		+m
	walk dog	8	5:24:00	16.45	(19:42)	26.47	(12:14)
	Physical Therapy	10	3:39:00
	Run (no dog)	6	2:07:57	16.04	(7:59)	25.81	(4:57)	287
	Lifting	2	46:00
	Stretch	2	30:00
	Run with dog	3	29:00	0.98		1.58
	Treadmill	1	8:00	1.0	(8:00)	1.61	(4:58)
	Total	22	13:03:57	34.47		55.47		287
averages - sleep:7.5 weight:170.8lbs

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Saturday May 11, 2013 #

6 AM

walk dog (Mendon Ponds) 1:22:00 [1] 4.2 mi (19:31 / mi)
shoes: Merrell Chameleon 4 #4

Started on Blue, but for some reason, J wanted to go around the big pond, so he changed the route completely. Of course now we had to deal with more mud, but it was not terrible. He's one hard-headed dog. Once he gets something on his mind... And this was all before his breakfast! Imagine a dog for whom long walk trumps breakfast.

Lots of deer today.

C • J 2

1 PM

Run (no dog) 27:25 3.48 mi (7:53 / mi) +58m 7:29 / mi
ahr:134 max:142 shoes: Asics Nimbus 13 (screws)

Longest continuous run in a long time. To take it easier mentally, I set the watch to show only the heart rate, rather than pace, mileage, or total time. Weak, but not painful at all.

Physical Therapy (dynamic stretching) 6:00 [2]
shoes: Asics Nimbus 13 (screws)

A bit smoother to do than it has been. Still a huge L vs. R leg difference.

7 PM

walk dog 16:00 [1] 0.8 mi (20:00 / mi)
shoes: Defyance 4 #2 (grey-walk)

8 PM

Physical Therapy 34:00 [2]
shoes: Bare feet

Stretch 15:00 [1]
shoes: Bare feet

Friday May 10, 2013 #

Physical Therapy (Lifting) 30:00 [3]
shoes: Asics Nimbus 12 (old work)

huff, puff (and my house blows down)

Lifting (arms) 24:00 [3]
shoes: Asics Nimbus 12 (old work)

Long week = low strength
dumbbell bench press 35lb x 15rep x 2sets
dumbbell fly 20 x 15 x 2
Machine Lats 95 x 15 x 2
Machine shoulder 65 x 15 x 2
--
Dumbbell curl 35 x 15 x 2
Dumbbell side lift 20 x 15 x 2
Dumbbell shrug 40 x 15 x 2
Dumbbell side bend 35 x 15 x 2
Dumbbell up row 35 x 15 x 2
--
0 lunge w/15 lb
15 side twists with 25lb

6 AM

Run (no dog) 22:48 [3] 2.85 mi (8:01 / mi) +64m 7:29 / mi
weight:171.8lbs shoes: Asics Nimbus 13 (screws)

Well, I was in a car for 11 hours over the last 2 days...

Run with dog 4:00 [2] 0.2 mi (20:00 / mi)
shoes: Asics Nimbus 13 (screws)

J very suspicious of my intentions. Am I going to leave town again?

Physical Therapy (Dynamic stretcing) 6:00 [2]
shoes: Asics Nimbus 13 (screws)

stiff

7 PM

walk dog 16:00 [1] 0.8 mi (20:00 / mi)
shoes: Merrill #3

light sprinkle, but J was OK with it. Neither of us was forcing the pace.
J wanted to see how the stream was flowing - fast, but not torrential.

Thursday May 9, 2013 #

Note

------
Back from Oberlin - went to see R in his Balkan wind ensemble. Lots of fun.
-----

C • Balkan Wind Ensemble? 3

6 PM

walk dog 50:00 [1] 2.68 mi (18:39 / mi)
shoes: Merrell Chameleon 4 #4

Cooler, so I didn't bring water for J. Mistake - ended up having 5-6 lie-downs.
What's with all the cars today?
What's with the mosquitos?

8 PM

Physical Therapy 34:00 [3]
shoes: Bare feet

easier with loud 80's music. (I have offended just about everyone with that statement). .... Come on - Blondie, Go-Go's, Carly Simon ...

Stretch 15:00 [1]
shoes: Bare feet

Wednesday May 8, 2013 #

6 AM

Run with dog 13:00 [2]
shoes: Asics Nimbus 14 (walk)

Run (no dog) 24:53 [3] 3.06 mi (8:08 / mi) +55m 7:42 / mi
shoes: Asics Nimbus 14 (walk)

Too much too soon. Not a comfortable run today.

Tuesday May 7, 2013 #

5 AM

Run with dog 12:00 [2] 0.78 mi (15:23 / mi)
slept:7.5 shoes: Merrell BF Roads 2 silver (in

J woke me 5 min early, so we ended up doing his loop before my loop.

6 AM

Physical Therapy warm up/down (dynamic stretches) 6:00 [2]
shoes: Merrell BF Roads 2 silver (in

Oooh - a lot tighter than it has been.

Run (no dog) 20:36 [3] 2.57 mi (8:01 / mi) +59m 7:29 / mi
weight:169.8lbs shoes: Merrell BF Roads 2 silver (in

Pulled back on speed and distance. Just kind of stumbled through this one. Legs beat, back stiff, ... everything today.
It's so LIGHT out.

11 AM

Lifting 22:00 [3]
shoes: Asics Nimbus 12 (old work)

dumbbell bench press 35lb x 15rep x 2sets
dumbbell fly 20 x 15 x 2
Machine Lats 95 x 15 x 2
Machine shoulder 65 x 15 x 2
--
Dumbbell curl 35 x 15 x 2
Dumbbell side lift 20 x 15 x 2
Dumbbell shrug 40 x 15 x 2
Dumbbell side bend 35 x 15 x 2
Dumbbell up row 35 x 15 x 2
--
0 lunge w/15 lb
15 side twists with 25lb

7 PM

walk dog 45:00 [1] 2.2 mi (20:27 / mi)
shoes: Defyance 4 #2 (grey-walk)

Started snail hill route, but then went straight, eventually into cornfield. 5 stops for rest (even though it was no longer direct sun).

Monday May 6, 2013 #

11 AM

Treadmill warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Asics Nimbus 12 (old work)

warm up prior to leg lifting

12 PM

Physical Therapy (Lifting) 30:00 [3]
shoes: Asics Nimbus 12 (old work)

Exercises pretty concentrated on the upper hammy. Should be helping to strengthen. (and given last week's progress, it is).
Oil driller w/15lbs x 3, both legs
Stationary lunge dip things w/15 lbs x 3x10, both legs
Stationary lunge dip things, back leg on 12" riser, w/15 lbs x 3x10
Back leg drop down, 15lbs, both legs x 3x10
Eccentric curls, 35lbs x 30

Run (no dog) warm up/down (on canal) 8:31 [3] 1.0 mi (8:31 / mi)
shoes: Asics Nimbus 12 (old work)

W'ell call it a mile. Not so easy going today - legs feel the lifting.

Physical Therapy (dynamic stretching) 5:00 [2]
shoes: Asics Nimbus 12 (old work)

On cinder path S of canal. In some ways, this was harder to do than on my slanty driveway.

6 PM

walk dog 18:00 [1] 0.9 mi (20:00 / mi)
shoes: Defyance 4 #2 (grey-walk)

Hot for J. Included a couple of lay-downs. Luckily, the stream was running, so he also got a drink.

8 PM

Physical Therapy 20:00 [2]
shoes: Bare feet

Did most of evening PT. Pretty beat, so I called it after last of the stretches.

Sunday May 5, 2013 #

6 AM

walk dog 1:20:00 [1] 4.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

This time I was prepared for J's early wake-up call. I got him outside to pee first, which bought me enough time to have everything (e.g. gloves) ready to go. 49F when we left.
Got to Mendon Ponds before 7AM. Only saw a couple of others on our trek (red & purple trails & some random meandering ...) There were a couple gorgeous spots, with the bright sun coming up over the very dewey field. The loop has changed dramatically in the last few weeks - grass growing, everything greening, cacophony of birds singing.
Someone had laid out blue flags - appeared to be some trail race/run coming up shortly. Near the end, I came across a water station (unmanned). Never did see the race, but it looked like it would have been fun.

C • merrel 2

3 PM

Run (no dog) 23:44 3.09 mi (7:42 / mi) +51m 7:19 / mi
ahr:138 max:149 shoes: Asics Nimbus 13 (screws)

Was going to do 3, as easy as needed be. That felt pretty good, and it certainly wasn't sloppy. Not a lot of power in my legs. That will come. As Gil said - "pushed the re-set button on the season"

Physical Therapy warm up/down (dynamic stretches) 10:00 [3]
shoes: Asics Nimbus 13 (screws)

before & after. All not hurting as much as before. Warm weather helps

C • Longer but slower? 7

7 PM

walk dog 17:00 [1] 0.87 mi (19:33 / mi)
shoes: Defyance 4 #2 (grey-walk)

Not as brutal heat-wise. J was happy to meander through a loop.

8 PM

Physical Therapy 38:00 [2]
shoes: Bare feet

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