Sunday Apr 30 |
 | Running (trail) 44:04 [2] 5.1 mi (8:38 / mi) +175m 4:51 / km | |
| ahr:153 slept:6.5 shoes: Asics Gel Nimbus VII |
| normal vaughn hill loop. ran almost immediately after lunch, but no problems like cramps. |
| Stretching 10:00 [1] | |
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Saturday Apr 29 |
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| Event: US Short and Long Championships
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| Running 55:13 [3] 7.2 mi (7:40 / mi) +30m 4:42 / km | |
| ahr:160 slept:7.0 weight:158lbs shoes: Asics Gel Nimbus VII |
| 2x oxbow with samantha, who was again asleep on the job. |
| Stretching 4:00 [1] | |
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Friday Apr 28 |
| Running 28:13 [3] 3.85 mi (7:19 / mi) +40m 4:25 / km | |
| slept:6.5 weight:158lbs shoes: Asics Gel Nimbus VII |
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| Stretching 5:00 [1] | |
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Thursday Apr 27 |
| Note | |
| slept:7.0 |
| so I have a strange injury that I hadn't recorded until now. tendons on the extension side of my right middle-finger hurt, though probably not from overuse in the expected sense. this has been bothering me since mid february. more details in the injury report. |
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| C • injury? 4 |
Wednesday Apr 26 |
| Running 28:03 [3] 3.85 mi (7:17 / mi) | |
| slept:5.5 shoes: Asics Gel Nimbus VII |
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| Stretching 10:00 [1] | |
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Tuesday Apr 25 |
| Running warm up/down (track) 11:48 [2] 1.59 mi (7:25 / mi) | |
| shoes: Asics Gel Nimbus VII |
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| Running intervals (track) 8:07 [5] 1.5 mi (5:25 / mi) | |
| shoes: Asics Gel Nimbus VII |
| 3x800m, with equal rest. nice and even; 2:42, 2:42, 2:42. could have gone harder, but 242 was the goal. will push once my feet are happier. |
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| C • oooh 9 |
| Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi) | |
| shoes: Asics Gel Nimbus VII |
| one lap after each 800, plus another for cooldown. cut that short because it felt like I could have been developing a heel blister...sure enough, I was. |
Monday Apr 24 |
| Running 28:30 [3] 3.6 mi (7:54 / mi) +20m 4:50 / km | |
| weight:159lbs shoes: Asics Gel Nimbus VII |
| once out on the oxbow road with samantha. been raining, so there were a few mud puddles. how long until she really likes to play in the mud? will that involve eating it?
ankle/shin seems slightly better. doesn't really cause problems running, but it has made it difficult to do soleus stretches on my right foot due to less mobility. |
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| C • Mud 1 |
| Stretching 5:00 [1] | |
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Sunday Apr 23 |
| Running (trail) 27:00 [3] 3.38 mi (7:59 / mi) | |
| shoes: Adidas RT XI |
| vaughn hill lower loop. |
| Stretching 10:00 [1] | |
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Saturday Apr 22 |
| Running 55:50 [3] 7.2 mi (7:45 / mi) +40m 4:44 / km | |
| weight:158lbs shoes: Asics Gel Nimbus VII |
| twice out and back on the oxbow dirt road with coach samantha, who made it about 10 mins before passing out. |
Friday Apr 21 |
| X-Training (elliptical) 20:00 [2] | |
| slept:8.0 |
| shady grove area... |
| Running (treadmill) 12:00 [2] 1.43 mi (8:23 / mi) | |
| shoes: Asics Gel Nimbus VII |
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| Stretching 10:00 [1] | |
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Wednesday Apr 19 |
| Running (trail) 45:12 [3] 5.7 mi (7:56 / mi) +60m 4:46 / km | |
| slept:5.0 shoes: Asics Gel Nimbus VII |
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| Stretching 10:00 [1] | |
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Tuesday Apr 18 |
| Running 29:02 [2] 3.85 mi (7:32 / mi) +50m 4:30 / km | |
| shoes: Asics Gel Nimbus VII |
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Monday Apr 17 |
| Running 28:26 [3] 3.85 mi (7:22 / mi) +40m 4:27 / km | |
| shoes: Asics Gel Nimbus VII |
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| Stretching 8:00 [1] | |
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Sunday Apr 16 |
| Bike (MTB) 1:08:00 [3] 9.3 mi (8.2 mph) | |
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Saturday Apr 15 |
| Running 35:00 [2] 4.38 mi (7:59 / mi) +30m 4:52 / km | |
| shoes: Asics Gel Nimbus VII |
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| Stretching 5:00 [1] | |
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Monday Apr 10 |
| Stretching 5:00 [1] | |
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Sunday Apr 9 |
| Running warm up/down 10:00 [2] 1.1 mi (9:05 / mi) +40m 5:05 / km | |
| shoes: VJ Integrator, no spikes |
| definitely needed to loosen up this morning. aleve helped too. |
| Orienteering race 1:38:29 [3] *** 13 km (7:35 / km) +350m 6:41 / km | |
| 27c shoes: VJ Integrator, no spikes |
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| Stretching 7:00 [1] | |
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| in the midst of all this real activity, I almost forgot to log the stretching... |
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Blue 2 - Splits |
Saturday Apr 8 |
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| Event: NEOC Spring Rock Festival and Intercollegiates
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| Running warm up/down 5:00 [3] | |
| shoes: VJ Integrator, no spikes |
| mixed up my start time, so a rushed warmup only. |
| Orienteering race 57:53 [4] *** 5.7 km (10:09 / km) +175m 8:48 / km | |
| 24c shoes: VJ Integrator, no spikes |
| first orienteering in a while, ok considering. I lost a chunk of time on two of the controls, both times running further than I should have. I don't think it was really a problem of the 1:7500 scale though, since I'm not really used to any scale at all recently, and was just reading the features. |
| Orienteering race 14:14 [4] *** 2.1 km (6:47 / km) | |
| 9c shoes: VJ Integrator, no spikes |
| first leg of sprint relay, course C. |
| Orienteering race 13:47 [4] *** 1.8 km (7:39 / km) | |
| 9c shoes: VJ Integrator, no spikes |
| 3rd leg of sprint relay, course A.
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| Stretching 10:00 [1] | |
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Sprint C - Splits |
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Blue 1 - Splits |
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Sprint A - Splits |
Friday Apr 7 |
| Stretching 3:00 [1] | |
| slept:3.0 |
| yeah sleep. left foot hurts a little today. probably because I was walking around without shoes on for a while yesterday evening. really, that was only because I got dog crap on them. |
Thursday Apr 6 |
| Running 27:13 [3] 3.85 mi (7:04 / mi) +40m 4:15 / km | |
| slept:7.0 shoes: Asics Gel Nimbus VII |
| my arches haven't really been hurting lately, and while they're not 100% better, I could probably mark myself "recovered" |
| Stretching 10:00 [1] | |
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Wednesday Apr 5 |
| Running 28:23 [3] 3.86 mi (7:20 / mi) +40m 4:26 / km | |
| slept:6.5 shoes: Asics Gel Nimbus VII |
| crappy weather, like 33 and snowing heavily. |
| Stretching 4:00 [1] | |
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Monday Apr 3 |
| Stretching 5:00 [1] | |
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| was planning a run today, but forgot to bring my shoes to work |
Sunday Apr 2 |
| Bike (MTB) 1:30:00 [2] 10.5 mi (7.0 mph) | |
| ahr:130 |
| riding with daddy-o at "vietnam". nice day, lots of fun, not too much mud. we didn't really have time to get into the crazy sections, but managed to amuse ourselves enough with all the logs across the trail. |
Saturday Apr 1 |
| Running 42:56 [3] 5.34 mi (8:02 / mi) | |
| ahr:157 slept:7.0 weight:159lbs shoes: Asics Gel Nimbus VII |
| on the ayer bike path with samantha, and alex riding her bike. warm, like 75. |
| Stretching 5:00 [1] | |
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