Training Log: gas_turbine

Run with dog 10:00 [3] 0.79 mi (12:40 / mi)
shoes: Defyance 2 (orange) #3

Run (no dog) 24:30 [3] 3.28 mi (7:28 / mi)
shoes: Defyance 2 (orange) #3

New morning route - cross ridge
http://www.gmap-pedometer.com/?r=3920495

Great morning for a run. Passed the 'walking couple' three different times today.

Indoor bike 20:00 [3]
weight:169.8lbs shoes: Bare feet

weight still up, but hit the apex (will go down tomorrow).

Run with dog 10:22 [3] 0.77 mi (13:28 / mi)
shoes: Defyance 1 #3

Run (no dog) (fartlek) 24:14 [4] 3.36 mi (7:13 / mi)
shoes: Defyance 1 #3

starting at 6 minutes, alternated 1 minute fast, 1 minute jog. Managed to only have one of those up a hill, so that was good.
--9 total. Probably around 6 minute pace per mile.

Indoor bike 20:00 [3]
weight:169.8lbs shoes: Bare feet

within 4 days went from having lowest weight in a month to having highest weight (+5.4 lbs). That's so strange. Yes, I did eat a lot yesterday.
-Also, temperature is cooler (still humid).
-Been doing less walking at night (shorter walks due to heat combined with driving lessons for R)

Walk (canal) 29:51 [3] 1.88 mi (15:53 / mi)
shoes: Yes

To get my ya-yas out.
brisk walk - to first 390 bridge, s of canal.

Run with dog 5:00 [3] 0.35 mi (14:18 / mi)
shoes: Defyance 2 #5

Run (no dog) 25:04 [3] 3.36 mi (7:28 / mi)
shoes: Defyance 2 #5

Indoor bike 20:00 [3]
weight:168.4lbs shoes: Bare feet

weight spike again

Lifting 20:00 [4]
shoes: Defyance 1 #2 - work weight li

105 115 115 bench
105 115 115 lats
85 95 95 fly
---
55 55 65 machine curl
35 35 35 freew shrug
15 15 15 machine deltoid crossover

0 front lift , 0 side, 0 up row , 0 freeweight curl

watching elbows - not in pain right now. Turns out the current literature says that curls are pretty useless as it only uses one muscle that is typically used in real life with a bunch of others...

Run with dog 10:41 [3] 0.78 mi (13:42 / mi)
shoes: Defyance 2 (orange) #3

Run (no dog) 22:17 [3] 3.26 mi (6:50 / mi)
shoes: Defyance 2 (orange) #3

Picked up the pace today. Nice that it wasn't awfully hot.
Having a young lady blow by me at twice my speed was a good reminder about where I really stand. Luckily she was going the other way, but she was looking strong, whereas I was looking .... wheeze. But I did go under 7 mins, so I'll take it.

C • Yeah... 1

Indoor bike 20:00 [3]
weight:166.6lbs shoes: Bare feet

Don't whine to cat while wife is listening. I'm mad at him that he didn't warn me that she was down the hall. ... Hi E!

Note

Elbows happier today - yesterday's lifting did not contribute to further pain. So it is one (or more) of the lifts with dumb bells, dumb bell.

Walk 31:14 [2] 2.0 mi (15:37 / mi)

lunchtime - from work to edgewood to see how far path S of canal goes (1 m to edgewood - could cross over to N path there if needed).

Pretty day.

Run with dog 4:36 [3] 0.28 mi (16:25 / mi)
shoes: Defyance 1 #3

Run (no dog) 26:15 [3] 3.56 mi (7:22 / mi)
shoes: Defyance 1 #3

Indoor bike 20:00 [3]
weight:165.8lbs shoes: Bare feet

weight before bed seems to be a better predictor of after-run weight than weight before run, despite the closer temporal proximity.

Lifting 20:00 [3]
shoes: Defyance 1 #2 - work weight li

105 115 115 bench
105 115 115 lats
85 95 95 fly
---
55 55 machine curl
35 35 35 freew shrug
15 15 machine deltoid crossover

0 front lift , 0 side, 0 up row , 0 freeweight curl

watching elbows - they were not happy this weekend, so it was either the curls or the up rows or both.

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 2 (orange) #1-Walking

Run (no dog) 45:50 [3] 5.82 mi (7:53 / mi)
shoes: Defyance 2 #5

Was going to 'punish' myself for such a terrible O meet by running long or hard (speed) or both. After 200 yards, it was pretty obvious that neither of those were going to happen, as I obviously was punished already.

To powder mills park (roads only - path would be very muddy today and have FDF's), rrmills to miles cutting / Probst. back on East.
Also didn't want to muddy the new shoes just yet.

Not hot, but very humid.

Indoor bike 20:00 [3]
weight:164.4lbs shoes: Bare feet

Lost 5 lbs of sweat between running & bike.
Tried biking with glasses to prep for running/orienteering with them. Very difficult with constant sweat.

walk dog (.8 & 2) 54:00 [3] 2.8 mi (19:17 / mi)
shoes: Defyance 2 (orange) #1-Walking

Orienteering 28:00 [3] 2.0 mi (14:00 / mi)
shoes: Defyance 1 #4(now O)

Terrible. Not reading map. Lots of being lost this time - at least 5 different controls where I was completely off. Highlighted by running 180 degrees in the wrong direction on last control for a long ways. as frustration sets in, I don't stop to think.

The irony is that I "won" 3 controls. Last time, I didn't win any, but I finished 4th overall because of being steady. Lesson to be learned here.


I'm having trouble physically reading the map as well - too dark & too small. Time to bring the reading glasses.
The main advantage is that attackpoint only ranks based on total time.

Orienteering 59:00 [3] 3.0 mi (19:40 / mi)
shoes: Defyance 1 #4(now O)

w/richard B and r - fast walk
Great stories from Richard. The great people (that you'd never meet elsewhere) are the best part of Orienteering. Even more so than running, as you have a common enemy - conquering the course together...

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Merrell - walking #2

just after massive rainfall.