Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Jul 30, 2011:

activity

time

miles

walk dog

3:37:00

12.0

(18:05)

19.31

(11:14)

Run (no dog)

2:18:11

17.85

(7:44)

28.73

(4:49)

Indoor bike

1:30:00

mow lawn (push)

1:00:00

Lifting

1:00:00

Run with dog

43:56

2.95

(14:54)

4.75

(9:15)

Stretch

40:00

Speed work

32:47

4.0

(8:12)

6.44

(5:06)

Other gardening

30:00

Total

11:51:54

36.8

59.22

averages - weight:166.5lbs

2:32

0:00

» now

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)

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

Gorgeous evening - whole neighborhood was out.

Monday Jul 25, 2011 #

Run with dog 11:17 [3] 0.78 mi (14:28 / mi)
shoes: Defyance 3 #3

Run (no dog) 26:12 [3] 3.45 mi (7:36 / mi)
shoes: Defyance 3 #3

Tried to work on form, but kept getting ragged.
New shoes - felt the newness only for first mile, then that left the brain for good (or is that not a good sign?)

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

Had no idea where weight would be today - it's been marching up and down quite a bit.

Stretch 20:00 [3]
shoes: Defyance 3 #1 (bike)

Decided to rest shoulder - and try some hip type exercises.

Hard to tell what to do from some of the pictures.

walk dog 30:00 [1] 1.75 mi (17:09 / mi)
shoes: Defyance 2 #5 (backup)

definitely felt some of the hip stretches

Sunday Jul 24, 2011 #

Run (no dog) 32:25 [3] 4.06 mi (7:59 / mi)
shoes: Asics Nimbus 12 (old work)

Reverse Powder Mills - pretty bad FDFs for entire park boundaries. Probably had 5-8 at one point. There is an 80 second section where my pace goes up by 2 min/mile. I didn't know that they were bugging me that badly. Of course, running with your hands waving above your head is not exactly known as 'good form'

Tried to listen to my footsteps - listen for scrape on right shoe. When it appeared - I'd change to the other (wrong) side of the road.

I googled hip imbalance, etc. There is so much junk out there that you have to sift out. Seems to me that it is based off of weakness in core/hips/thigh. Makes sense - my right hamstring is substantially weaker than my left.

Now I've got to get the right exercises to strengthen properly/evenly. I've been avoiding anything with the word 'core'. (because it has been over marketed, and I am a contrarian! - and lazy - and have always hated situps)

----

Not as hot as it has been, but still plenty humid today.

Funny - the yoga is supposed to make you looser, but I felt awfully stiff when I woke up this morning.

C • The thing you least want to do... 2

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

Trying to mow selectively - just where it has grown during last 3 weeks near watered areas.

Other gardening 30:00 [1]
shoes: Merrell #2 Gardening

putting up trellises for cukes - they don't want to grab onto the strings/sticks that are in there for them.

Noticed that the volunteer tomato had been completely sheared off. Is the vole back? (after having 2 other tomatoes fall over in mysterious circumstances)....

walk dog 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Defyance 2 #5 (backup)

« Earlier | Later »