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Training Log Archive: gas_turbine

In the 7 days ending May 7, 2016:

	activity	#	time	miles		km		+m
	walk dog	10	6:49:59	20.13	(20:22)	32.39	(12:39)	292
	Physical Therapy	5	3:45:00
	Run (no dog)	5	2:18:59	18.42	(7:33)	29.64	(4:41)	265
	Orienteering	1	1:25:15	6.37	(13:23)	10.25	(8:19)	89
	Lifting	2	56:00
	mow lawn (push)	1	30:00	0.5	(59:59)	0.81	(37:16)
	Plank!	3	15:00
	Abs related	1	14:00
	Total	13	16:14:13	45.42		73.09		646
	[1-5]	13	16:02:13
averages - sleep:6 weight:166.3lbs

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Saturday May 7, 2016 #

Event: ROC - Webster Park Regular Event

mow lawn (push) 30:00 [3] 0.5 mi (59:59 / mi)
shoes: Merrell Chameleon 4 #4

Front lawn

7 AM

walk dog 1:08:42 [1] 3.82 mi (18:00 / mi) +79m 16:54 / mi
shoes: Merrill Chameleon 7

11 AM

Orienteering race 1:25:15 [3] 6.37 mi (13:23 / mi) +89m 12:50 / mi
shoes: Salomon Speedcross 3

Overran the Whiting road control - not thinking - also far overestimated how big the 2nd water crossing would be on the path.

Next control - got in with all the fallen trees & didn't have good sight lines. Who knows how close I actually came.

#12 - brain lost count of number of paths, so turned into earlier one, which made me mentally 180 degrees off. Funny part is that the GPS track does not look terrible, but overall, that was a bigger mistake.

Red - Splits

Friday May 6, 2016 #

Run (no dog) 28:50 [3] 3.68 mi (7:50 / mi) +53m 7:30 / mi
slept:6.0 weight:167.2lbs shoes: Nimbus 17 Blue-Yellow (rotatio

Easy run. 41F

walk dog 25:00 [1] 1.2 mi (20:50 / mi)
shoes: Merrill Chameleon 7

Into field - started a bit late.

Lifting (Dumbell fun) 36:00
shoes: Nimbus 17 Red-Black (rotation)

down at 20#'s, but able to do all 3 sets. Need my strength back.

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

Thursday May 5, 2016 #

Run (no dog) 26:26 [3] 3.68 mi (7:11 / mi) +53m 6:53 / mi
weight:166.6lbs shoes: NB Bright Orange (semiretired)

A bit better than yesterday, but still a long way off. 50F by end of run, shorts & T.

Physical Therapy 45:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

Weights day today

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

walk dog 35:00 [1] 1.76 mi (19:53 / mi)

Carriage-Concord-Locke

Wednesday May 4, 2016 #

Run (no dog) 28:02 [3] 3.68 mi (7:37 / mi) +53m 7:18 / mi
shoes: Nimbus 17 Blue-Yellow (rotatio

felt really clunky/clumsy today.

Physical Therapy 50:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

balance & hopping today

Abs related 14:00 [3]

Core blaster. This used to be easy. Not any more.

7 PM

walk dog 54:31 [1] 2.68 mi (20:20 / mi) +29m 19:40 / mi

Tuesday May 3, 2016 #

Run (no dog) 26:57 [3] 3.7 mi (7:17 / mi) +53m 6:58 / mi
slept:6.0 weight:165.8lbs shoes: NB Bright Orange (semiretired)

Quite foggy, and cold enough that I ran in tights and neon-long-T. Was sore all night, not so much from injury, but from doing the 'speed' type PT, and moreso doing lifting, even thought that was less than 50% of last fall's levels (long way to go).

It is nice that I felt less clumsy, but definitely don't have the leg (and lung) strength from the fall. Ran into Dave S who was out for a walk. Ever since his dog died, I have not seen him out. So we chatted for a few minutes (at about 3.1 miles). Was very stiff for the next 1/4 mile or so, having tightened up.

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

With the fog, the ground was extremely dewy - so my shoes and socks got soaked when J went through the field.

Physical Therapy 45:00 [3]
shoes: Nimbus 17 Red-Black (rotation)

With the weights today, at work.

7 PM

walk dog 41:27 [1] 1.9 mi (21:47 / mi) +27m 20:52 / mi
shoes: Merrill Chameleon 7

Monday May 2, 2016 #

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

Rained overnight. Feet quite wet after this

Run (no dog) 28:44 [3] 3.68 mi (7:49 / mi) +53m 7:28 / mi
weight:165.6lbs shoes: Nimbus 17 Blue-Yellow (rotatio

Satellites way off (said 3.58 miles) - not saying that was the cause of the slowness... low 40's, light rain... Tight all around, but need to start running in the AM again.

Lowest weight in a long time. However, it is still 7 lbs more than racing weight.

Physical Therapy 35:00 [3]
shoes: Nimbus 15 Bumblebee (work)

with non-weighted exercises - hops, etc. Good hard work. Mirrors help show when my knee is non-compliant. It definitely wrenches itself inward on every hop.

Plank! 5:00 [3]

Lifting 20:00 [3]
shoes: Nimbus 15 Bumblebee (work)

Runner's world exercises - only 1 pass through, and ratcheted down in weight. Felt good to do these, but definitely showed how far off I am.

7 PM

walk dog 47:55 [1] 2.66 mi (18:03 / mi) +29m 17:27 / mi
shoes: Merrell Chameleon #6

Cool, but pretty evening. J was willing to walk faster.

Sunday May 1, 2016 #

Physical Therapy 50:00 [2]
shoes: Nike cross trainers (black)

walk dog 22:00 [1] 1.0 mi (22:00 / mi)
shoes: Merrell Chameleon #6

8 AM

walk dog 1:45:24 [1] 4.71 mi (22:23 / mi) +128m 20:38 / mi
shoes: Merrill Chameleon 7

Pokey walk in light drizzle. Managed to find the muck, so J earns his bath. Pokiness was cause by both J and me.

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