Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
walk dog	11	7:42:53	21.56	(21:28)	34.7	(13:20)	450
Other gardening	2	5:00:00	3.0		4.83
Physical Therapy	5	3:40:00
Run (no dog)	5	2:47:17	22.17	(7:33)	35.69	(4:41)	218
mow lawn (push)	1	1:02:49	1.26	(50:01)	2.02	(31:05)	2
Orienteering	1	46:28	3.71	(12:31)	5.97	(7:47)	174
Lifting	1	36:00
Abs related	1	16:00
Plank!	3	15:00
Total	18	22:06:27	51.7		83.2		844

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Saturday Apr 30, 2016 #

Other gardening 2:30:00 [3]
shoes: Merrell Chameleon 4 #5

Finished mulching. Need someone to take rest away!!!

Other gardening 1:30:00 [3] 3.0 mi (30:00 / mi)
shoes: Merrell Chameleon 4 #4

Gps said 3 .... So sore

walk dog 20:00 [1] 0.78 mi (25:39 / mi) +34m 22:35 / mi
shoes: Asics Nimbus 14-2 (walk)

8 AM

walk dog 1:28:24 [1] 4.48 mi (19:45 / mi) +88m 18:37 / mi
shoes: Merrell Chameleon #6

1 kingfisher on branch above creek at powder mills near arrowhead. He ranks with blue jays and woodpeckers as a "show off' bird.... Not in a bad way - I like to watch them all. Kind of like Cam Newton. (analogy gone bad!)

1 PM

walk dog 15:00 [1] 0.78 mi (19:14 / mi) +34m 16:56 / mi
shoes: Merrell Chameleon #6

J miffed that we didn't go farther.

3 PM

Run (no dog) intervals 50:38 [3] 6.36 mi (7:58 / mi) +129m 7:29 / mi
shoes: NB Bright Orange (semiretired)

Longest run in a very long time - ran to Mendon HS, ran 4 quarters (not great) on the gorgeous new track. It's like running on a pillow. Then came home. I was a lot more sore going out than back. Still hampered by the groin. However the back probably hurts more from all the mulching.

Friday Apr 29, 2016 #

Physical Therapy 45:00 [3]
shoes: Nike cross trainers (black)

12 PM

Run (no dog) 30:38 [3] 4.03 mi (7:36 / mi) +8m 7:33 / mi

Thursday Apr 28, 2016 #

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

Physical Therapy 45:00 [2]
shoes: Nike cross trainers (black)

Last early-morning session at PT office. The 'tests' show that I am still really weak - especially the hop test. lots of lunges squats needed.

Run (no dog) 28:33 [3] 4.0 mi (7:08 / mi) +20m 7:02 / mi
shoes: Nimbus 17 Red-Black (rotation)

A colder wind on the way out - no GPS, but approximate mile times
7:24 14:33, 21:33, 28:33. Happy about that. However, I do feel weakness in the left ham/groin, so I'm still far off from 5K type racing.

7 PM

walk dog 22:25 [1] 1.0 mi (22:25 / mi) +13m 21:33 / mi
shoes: Merrell Chameleon #6

J got to see Mia. Mia is on the downslope - slowing down, sight failing. But she still made the 'I want I want' (to see J) noises when she finally recognized J.

walk dog 29:25 [1] 1.0 mi (29:30 / mi) +13m 28:21 / mi
shoes: Merrell Chameleon #6

exactly 1 mile if we do cul de sac as well.

Wednesday Apr 27, 2016 #

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

Physical Therapy 45:00 [3]
shoes: Nike cross trainers (black)

walk dog 50:00 [1] 2.68 mi (18:39 / mi) +34m 17:57 / mi
shoes: Merrell Chameleon #6

walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Merrell Chameleon 4 #4

Heavy frost on grass.

11 AM

Run (no dog) 30:44 [3] 4.09 mi (7:31 / mi) +20m 7:24 / mi
shoes: Nimbus 17 Red-Black (rotation)

Much prettier today - sunshine, but still a little cold. Sore from yesterday

Tuesday Apr 26, 2016 #

walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Merrell Chameleon 4 #4

Physical Therapy 45:00 [3]
shoes: Nike cross trainers (black)

Abs related 16:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

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

walk dog 40:00 [1] 1.86 mi (21:30 / mi) +58m 19:36 / mi
shoes: Merrell Chameleon #6

6 PM

Run (no dog) 26:44 [3] 3.7 mi (7:14 / mi) +41m 7:00 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

After work - bad idea. Body way too stiff, and it strained my injuries a bit. Next time just rest?

Monday Apr 25, 2016 #

walk dog 5:00 [1] 0.18 mi (27:45 / mi)
shoes: Merrell Chameleon 4 #4

we were pokey

Physical Therapy 40:00 [3]
shoes: Nike cross trainers (black)

So very sore (quads). Finally realized that it is not from running or O - it is from pushing a full wheelbarrow up the hill over and over. Can you say sisyphus?

Or Kittyphus?

Lifting 36:00 [3]
(rest day) shoes: Nimbus 17 Red-Black (rotation)

Dumbell fun. Took it down to 20# - still struggled. Too much time away from lifting doing the PT.

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

7 PM

walk dog 51:59 [1] 2.63 mi (19:47 / mi) +29m 19:08 / mi

Sunday Apr 24, 2016 #

Event: ROC - Camp Eastman Regular Event

Other gardening 1:00:00 [1]
shoes: Merrell Chameleon 4 #5

Mow and mulch

8 AM

walk dog 1:32:09 [1] 4.16 mi (22:09 / mi) +111m 20:27 / mi
shoes: Merrell Chameleon #6

mow lawn (push) 1:02:49 [1] 1.26 mi (50:01 / mi) +2m 49:47 / mi

1 PM

Orienteering race 46:28 [3] 3.71 mi (12:31 / mi) +174m 10:56 / mi
shoes: Salomon Speedcross 3

Aaak, left my map and printout at the lodge - so I can't claim the results.... bummer, found them in the car. My AP splits show that I was pretty un -aggressive.

Note that the Green 'winner' had already run the red course, so he had seen most of the controls - many in the same order.

Relatively happy with the run, mostly because I could do the off-trail stuff without my injury flaring up!

Was not too aggressive today in terms of navigation.
Did get the deep swamp, like everyone else.

Error where I thought we were running through back yards, so I tried to go around.

7 PM

walk dog 33:31 [1] 1.32 mi (25:24 / mi) +36m 23:25 / mi
shoes: Merrill Chameleon 7

Green - Splits

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