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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Apr 26, 2014:

activity # timemileskm+m
  walk dog9 6:22:06 20.37(18:46) 32.78(11:39) 116
  Run (no dog)4 2:12:07 17.22(7:40) 27.71(4:46)
  Physical Therapy2 1:50:00
  Lifting2 1:38:00
  Abs related4 1:04:30
  Rowing Machine1 20:44
  Run with dog1 7:00 0.35(20:01) 0.56(12:26)
  Total13 13:34:27 37.93 61.05 116
  [1-5]13 13:21:57
averages - sleep:4.8 rhr:53 weight:163.8lbs

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Saturday Apr 26, 2014 #

walk dog 36:00 [3] 1.86 mi (19:21 / mi) +58m 17:39 / mi
shoes: Merrell Chameleon 4 #4

Impressed that J wanted to go moderately long tonight. Still coldish.
8 AM

walk dog 1:33:52 [1] 5.66 mi (16:35 / mi)
shoes: Merrell Chameleon 4 #5

Friday Apr 25, 2014 #

walk dog 8:00 [1] 0.34 mi (23:32 / mi)
shoes: Asics Nimbus 14 (walk)

J was messing around this morning.

The path on the google maps (see routes) is what I added. I'm glad to see that milermeter now is able to automatically connect between points on it.

Abs related 16:00 intensity: (3:00 @0) + (8:00 @3) + (4:00 @4) + (1:00 @5)
shoes: Asics Nimbus 12 (old work)

Lifting 50:00 [3]
shoes: Asics Nimbus 12 (old work)

with jumps

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

6 AM

Run (no dog) 31:33 [3] 4.12 mi (7:39 / mi)
slept:6.0 weight:162.2lbs shoes: Asics Nimbus 14 (walk)

Another tough sleep night...

Thursday Apr 24, 2014 #

Physical Therapy 55:00 [3]
shoes: Asics Nimbus 12 (old work)

walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Merrell Chameleon 4 #4

People out again, although it is in the 40's. Forsythias are really struggling - they usually come out in a big whoosh, but the only ones around are just peeking out, as if they were nervous.
6 AM

Run (no dog) 20:35 [3] 2.66 mi (7:44 / mi)
shoes: Asics Nimbus 14-2 (walk)

Boss still in town plus dentist appointment = quick workout in AM. Also, didn't want to stress leg by running harder too many days in a row.

Wednesday Apr 23, 2014 #

Run with dog 7:00 [2] 0.35 mi (20:01 / mi)
shoes: Asics Nimbus 14 (walk)

Gadget! (who loves J)

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

still on the colder side - low 40's, but windy

Abs related 16:30 intensity: (3:30 @0) + (6:00 @3) + (5:00 @4) + (2:00 @5)
shoes: Bare feet

Feeling slovenly from 4 big dinners in a row (yum), with brownie dessert (yum), together with no mid-day workout (boss in town). So I did this before bed as a penance.
6 AM

Run (no dog) 27:20 [3] 3.66 mi (7:28 / mi)
weight:167lbs shoes: Asics Nimbus 14 (walk)

I was pushing really hard, but the time does not corroborate that. The sleep deprivation study from Monday, together with other activities (fritzing over a fritzed computer) seems to be catching up to me.

Grey, light rain, 41F

Anyone know a good local Mac repair store?

Tuesday Apr 22, 2014 #

Lifting (RW exercises) 48:00 [3]
shoes: Asics Nimbus 12 (old work)

Including the jumps

Abs related 16:00 intensity: (3:00 @0) + (6:00 @3) + (4:00 @4) + (3:00 @5)
shoes: Asics Nimbus 12 (old work)

sweaty today. Lots of people in gym. One person asked "how come there are not any of the young guys in here?"

Rowing Machine 20:44 [3]
shoes: Asics Nimbus 12 (old work)

Just could not get this going very fast today. So I stuck with the pace I could do without over-exertion.

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

Colder, grey and windy. Where are all the people?

Monday Apr 21, 2014 #

walk dog 31:00 [1] 1.86 mi (16:40 / mi) +58m 15:12 / mi
shoes: Merrell Chameleon 4 #5

70F. Nice - lots of folks out.
5 AM

Run (no dog) 52:39 [3] 6.77 mi (7:46 / mi)
slept:3.5 weight:163.8lbs shoes: Asics Nimbus 14-2 (walk)

Early morning run - forced by Dr. appointment. Kind of fun, given that it was quiet, but still warm enough for shorts. Wore a hat, which was too much (43F). Also wore a headlamp - more for safety than seeing.

5mi Powder Mills loop, with Hedgewood tacked on. My legs started fatiguing much earlier than expected (~4mi). Due to race? Sleep deprivation? ... Still, it was generally enjoyable.

Sunday Apr 20, 2014 #

Physical Therapy 55:00 [3]
rhr:53 weight:162.4lbs shoes: Bare feet

Lower weights (what I have at home), so worked on form stretching the reaches, etc.
Including squat, split squat and pistol squat jumps. (6 x 40 sec total)

Abs related 16:00 intensity: (3:00 @0) + (8:00 @3) + (5:00 @4)
shoes: Bare feet

tried lifting top leg on final side planks. Could only manage 6 - I did not expect it to be that hard.

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

7 AM

walk dog (fort hill / dryer) 1:44:14 [1] 4.56 mi (22:51 / mi)
shoes: Merrell Chameleon 4 #4

Parked on Boughton Hill road. Can't remember if I've been here before - certainly not from this entrance.
Pretty view from the top of Fort hill, gorgeous day. .... Forgot that this attaches to Dryer Park.

Surprised to see someone (utility guy?) with a chainsaw working on Easter Sunday.

I ALWAYS get lost here. I have a real problem understanding how the park is laid out.

Luckily, J knows exactly where to go. Towards the end, I let him lead, and he would pick the right direction - when the bike paths would double-back, he would cut across the woods to take the next trail over. Of course I thought it was the wrong way, but I had my phone-GPS going, and sure enough, it was right. ...Except for the issue of park boundaries of course (and the muck that was in that area)...

Boundaries, boundaries? I don't need no stinkin' boundaries!


C • dryer 3

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