Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Mar 9, 2013:

	activity	#	time	miles		km		+m
	walk dog	8	6:28:00	18.28		29.42
	Indoor bike	5	2:25:00
	Physical Therapy	3	1:30:00
	Stretch	2	1:10:00
	Lifting	2	59:00
	Run (no dog)	2	50:12	6.04	(8:19)	9.72	(5:10)	105
	Run with dog	2	18:00	1.03	(17:29)	1.66	(10:52)
	Total	10	13:40:12	25.35		40.79		105
averages - weight:171.4lbs

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Saturday Mar 9, 2013 #

walk dog 1:40:00 [1] 4.5 mi (22:13 / mi)
shoes: Merrill #3

Gadonadgan (?) State Park (Victor)
"Earth of our mother" trail and Seneca Trail.
ICY - should have gone back to car to get spikes, but then I would have had a general doggie riot on my hands (he was so excited). Tough going navigating the path trying to protect my leg. I'm sure the woods were pretty, but I was focused on the path. Ironically, it was when I was on a boardwalk that I slipped and twinged my hammy. (grr).

C • trail 2

Indoor bike 35:00 [3]
shoes: Bare feet

Tried to maintain 65rpm

Physical Therapy 30:00 [2]
shoes: Bare feet

Hips tired the next morning. I can only do 30 of the side leg lifts. Jane Fonda would be disappointed.

4 PM

walk dog 37:00 [1] 1.87 mi (19:47 / mi)
shoes: Merrill #3

With that large circle in the sky, had to get out. E joined along. Was very surprised that J was eager as well (usually the long walk beats him up for the day)

Friday Mar 8, 2013 #

walk dog 15:00 [1]
shoes: Defyance 3 #3

J still thinks I'm cheating him out of a weekend walk.
Some limp (me, not him)

Indoor bike 35:00 [3]
weight:172.4lbs shoes: Bare feet

60-62 rpm
15 min at ~68

walk dog 35:00 [1] 1.76 mi (19:53 / mi)
shoes: Defyance 3 #3

Still limping.

Note

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Poutine truck will be at Brighton Farmers Market this weekend. Yay!
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Physical Therapy 30:00 [2]
shoes: Bare feet

Thursday Mar 7, 2013 #

Indoor bike 35:00 [3]
shoes: Bare feet

Still working on this week's SI. Nice individual articles on college basketball players from the past.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Defyance 3 #3

J a little ticked off at me because I would not go on any of the paths - given that I was not in running clothes and it was lighter out, he figures it is the weekend.

Physical Therapy (for hamstring) 30:00 [1]
shoes: Bare feet

Beginning of my sessions.
Includes stretching & strengthening of hamstring.
Also some hip work (sideways walk with elastic band)

walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Merrill #3

Wednesday Mar 6, 2013 #

Indoor bike 30:00 [3]
shoes: Bare feet

All muscles in lower midsection are stressed right now, protecting the hammy. However, the biking did not produce pain. Doing the biking more to keep my brain from eating away at my psyche rather than to keep in shape. ....It also helps to eat away at that stack of SI magazines that is piled up.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrill #3

J understood that it was a slow walk day. Tender, but not sharp.

Lifting 27:00 [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
--
15 lunge w/10 lb
15 side twists with 25lb weight
--
Did not do any of the power/jump exercises, but happy to get normal/arm stuff in.

Gym was full of folks trying to get their workout in prior to Sikorsky 90 year celebration / company re-org meeting. They were forced to listen to my ramblings.

Note

At work, sitting on towels arranged to support my R leg, and hamstring area of L leg, so that my L cheek is taking low loading.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Defyance 3 #3

Tuesday Mar 5, 2013 #

Indoor bike 10:00 [3]
weight:171lbs shoes: Merrell barefoot roads grey

Got me to sweat, and got my mind away from the glute - i.e. no sharp pain.

Run with dog 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Merrell barefoot roads grey

J knew my discomfort, so he cut it short.

walk dog 16:00 [1] 0.78 mi (20:31 / mi)
shoes: Merrill #3

Note

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Believe it is proximal hamstring tendinopathy
----------------------

6 AM

Run (no dog) 20:11 2.38 mi (8:29 / mi) +46m 8:00 / mi
(injured) shoes: Merrell barefoot roads grey

At 10 minutes - zing pain upwards from lower sub-glute thing, but not all the way to the back. Stopped. Eventually started jogging slowly rest of way home. Needless to say, not happy.

Monday Mar 4, 2013 #

Run with dog 13:00 [2] 0.78 mi (16:40 / mi)
weight:170.8lbs shoes: Asics Nimbus 13 (screws)

After hobbling around all yesterday after his monster walk, J was fully game for a full loop this morning.
Billy & Rambo

Lifting 32:00 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell #2 Gardening

Stretch 35:00 [1]
shoes: Bare feet

Includes roller thing. Avoided direct stretch that bugs glute thing.

6 AM

Run (no dog) 30:01 [3] 3.66 mi (8:12 / mi) +59m 7:49 / mi
shoes: Asics Nimbus 13 (screws)

Glute issue, plus new snow = slow & easy. 23F - so wore tights. I've definitely migrated away from wearing a jacket/shell this year, usually going with a long T over a short T shirt. (with a reflective vest on top of the shirt - even the mesh vest holds in some warmth)

Sleep was interrupted due to salty mouth. PF Changs is good, but has very high sodium count (esp the soup).

Sunday Mar 3, 2013 #

walk dog 2:00:00 [1] 6.0 mi (20:00 / mi)
shoes: Merrill #3

(with spikes), 24F, light snow.
----
Start at Pond View
- Brown along ridge,
- down to light green .. 'what a nice path you've found J' ... 'wait a second, now I have to go up the devil's bathtub stairs'
- around deep pond swamp - follow path around east of Hundred Acre Pond.
- At end, cut off of Hopkins point road to west, because of major map read error (on the simple county map, no less) ... duh.
------
So I should be physically ready* for O season (And am medically cleared to do so, unlike last year). However, the question is will the rescuers be ready to find me after my 2 hours of stupidity.
-
The other obvious question is whether I will ever be able to read a map. The answer to that one is no, so don't even bother asking.
-
*By physically ready, I mean I can stomp around in the woods for 2 solid hours.

-----
-Saw cute very small woodpecker. Maybe it wasn't a woodpecker (small beak & behaved more like a finch), but it had all the coloration of the normal woodpecker varieties I seek. Come to think of it, I have seen a lot more birds in the park the last 2 weekends.
----
2 Humvees, with gun turrets on top (no guns) were parked at beach area (very intimidating vehicles to see at a park). Actually, lots of cars were parked there, but no one around. Just as we were finishing up, the young soldiers came trekking through - in their fatigues, carrying giant, completely stuffed backpacks.

Stretch 35:00 [1]
shoes: Bare feet

tough time with glute.

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