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Training Log Archive: gas_turbine

In the 7 days ending Apr 26, 2015:

activity

time

miles

walk dog

6:15:03

20.81

(18:02)

33.49

(11:12)

175

Other gardening

2:00:00

Run (no dog)

1:21:43

11.09

(7:22)

17.86

(4:35)

179

Lifting

1:16:00

Indoor bike

1:00:00

Physical Therapy

40:00

Orienteering

38:40

3.19

(12:07)

5.13

(7:32)

17 /

19c

89%

Abs related

28:35

Rowing Machine

20:30

Stair climb machine

20:00

Run with dog

5:00

0.2

(24:59)

0.32

(15:32)

Total

14:25:31

35.29

56.8

366

17 /

19c

89%

[1-5]

14:13:31

averages - sleep:7 weight:165.1lbs

4:19

0:00

» now

Sunday Apr 26, 2015 #

Event: ROC - Genesee Valley Park Regular Event

walk dog 17:00 [1] 0.85 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Calf grumbling a bit after the O meet... And J not really into it.

Orienteering warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

flag pick-up. Generous on mileage to account for minor warm-up, and walking end of course with Richard and Roxanna.

7 AM

walk dog 1:22:04 [1] 4.87 mi (16:51 / mi) +40m 16:26 / mi
shoes: Merrell Chameleon 4 #5

Another Jonesy driven loop. This time up Monroe from the Canal (he insisted). It's interesting to see Monroe Ave so quiet on Sunday morning, given how busy it can be. A fair amount of roads that we have not walked on before.

Next time, I'll cut us through Naz rather than go along French, which has some spots with no shoulders.

12 PM

Orienteering race 18:40 [3] ** 2.19 mi (8:31 / mi) +12m 8:23 / mi
spiked:17/19c shoes: Nimbus 15-2 Silver (dog run-we

Red Sprint at Genesee Vally Park. Tentative if I should do it (probably should not have) because of calf. Felt the calf, but no zingers luckily. Ok, it is growling afterwards.

Never ran hard - surprised to have finished 2nd. There's probably a good lesson here - just like I didn't run super hard last weekend and did well there. (and it helps to hang out with arthurd).

After having studied this park map hard last fall for the US Sprint championships, the park felt like an old friend. I always knew where I was going. Probably the first time I never had 'time lost' in the AP splits.

Only one I was unhappy with was 12 - cut into the wrong woods at first, and then was conservative (saw 13 first) going to the flag. There were already a couple people looking around, and with it being early spring, the visibility was good. I figured with this being the hardest one (only one that was not really out in the open) it was OK to be conservative. 14th overall on that leg. I probably lost 20 seconds.

Maybe I should have taken the NW bridge to 1, but I made a choice and went with it. It also helped me spot 2. It's the same choice I made at the championships - maybe a bad one?

Tentative through 7, accidentally blew by 8, so I was in 7th place at the 1/2 way point. My conditioning must be better than club average. When I drove in, and saw people on the 2nd half of their race (going by my parking spot near #10) they were struggling. By that time in my run, I had finally started feeling comfortable.

No first place on legs, other than for #12, I was in the top 8, with a bunch in the top 3. Just be consistent.

Sprint Red - Splits

Saturday Apr 25, 2015 #

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

edging, going for mulch at Bristol's, mulching (man the bags are heavy). Now I have black mulch-bag liquid all over the back of the car. Probably will end up smelling worse than O clothes.

C • mulch 3

walk dog 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5

Looked like we were going to go for a 1.8 mile loop, but then J insisted on messing around, pulling towards the woods and sniffing everything. I turned us back after he had crossed the line. I imaging he was tired from the morning, but didn't want to lose out on an opportunity to be out.

7 AM

walk dog 1:59:59 [1] 7.31 mi (16:25 / mi) +77m 15:54 / mi
shoes: Merrell Chameleon 4 #5

Auburn trail loop - Almost 2 hours. J really wanted to go for a long one, and he obviously had this in mind. Luckily, it was relatively cold at the start (30's), so that he didn't cook too badly. (SUN!)

Friday Apr 24, 2015 #

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

4x 5 minute at 70+, with 1 minute easy in between. Would prefer to run.

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

Snow again?

Lifting (dumbell fun) 36:00
shoes: Asics Nimbus 12 (old work)

3rd set at 25#
Only one exercise gets affected by the calf

Abs related (plank) 14:15 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 36:00 [1] 1.86 mi (19:21 / mi) +58m 17:39 / mi
shoes: Merrell Chameleon 4 #5

Coldish. Sigh.
But the future looks brighter.

Thursday Apr 23, 2015 #

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

Indoor bike 30:00 [3]
shoes: Defyance 3 #3

Moderate/easy. Listening to podcast - no wonder Cleveland baseball isn't doing well - their best players are busy getting injured.

Rowing Machine 20:30 [3]
shoes: Asics Nimbus 12 (old work)

5K rowing, level 5.
Boy, that was a lot harder than it used to be. Rather than lifting, I decided to mix it up to do something where my heart would pound a bit more. Used the calf a bit.

Stair climb machine 20:00 [3]
shoes: Asics Nimbus 12 (old work)

Level 16.
This uses the calf as well, but does not really pound on it.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

Left house with only a sweatshirt. It was too cold for that, so I hustled J along. I'm sure he'll make me pay for that.

Wednesday Apr 22, 2015 #

walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Nimbus 15

J messing around again.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

J tweaked something playing with Rambo, but his limp was gone by the end of the walk. Mine however, is still around.

6 AM

Run (no dog) 26:32 [3] 3.62 mi (7:20 / mi) +56m 7:00 / mi
slept:7.0 weight:165.6lbs shoes: Nimbus 15

Not so good. Calf tightened up with 100m to go - so I immediately went into a walk. I did need to resort to ice and ibuprofen afterwards.
Not feeling terrible as of 9AM, but not great either. Calf makes crunchy noises when walking upstairs.

I probably should have rested today, but I saw the weather forecast and figured that it was going to be colder tomorrow. Hmm.

Tuesday Apr 21, 2015 #

walk dog 10:00 [1] 0.4 mi (24:59 / mi)
shoes: Nimbus 15 Bumblebee (work)

Once again, J pulled a "walk this way, don't do anything, then relocate to start to walk the other way". OK for Saturday walks, not OK before work. Maybe he wanted to look for the muskrat.

Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Hadn't done the hammy PT in 2 weeks - and when I run, I can tell.

walk dog 32:00 [1] 1.6 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5

Up to hedgewood, but when J got to the loop, he turned around.

6 AM

Run (no dog) 29:19 [3] 3.99 mi (7:21 / mi) +66m 6:59 / mi
slept:7.0 weight:164.6lbs shoes: Nimbus 15 Bumblebee (work)

With calf socks. Calf a little tight (and "don't stress me"), but no twings.
47F. Tomorrow will be colder

Monday Apr 20, 2015 #

Run with dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15-2 Silver (dog run-we

Lifting (Runner World exercises) 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Did do some exercises at 70-80% level to protect calves (jumps, lunges).

Abs related (plank) 14:20 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrell Chameleon 4 #5

Quick one before taking E to airport. Strange ride back from airport - only thin in mirrors was a black wall of clouds and darkness - whereas the out the front window it was a beautiful evening. (Rain eventually came)

1 Dog - Scout

6 AM

Run (no dog) 25:52 [3] 3.48 mi (7:26 / mi) +57m 7:04 / mi
weight:165lbs shoes: Nimbus 15-2 Silver (dog run-we

A little colder (40), windy. Calf grumpy, but not doing anything. Unfortunately, I forgot to put on the compression sock, which would have helped. I'm getting more convinced the calf strain is directly related to whatever stiffness was going on with the ankle before I injured the calf itself.
Run itself was OK.

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