Friday Jun 30 |
 | Running 26:45 [3] 3.85 mi (6:56 / mi) | |
| ahr:159 shoes: Asics Gel Nimbus VII |
| with neal at lunch. my arches have been slightly sore this week after the track workout. more stretching... |
| Stretching 5:00 [1] | |
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Wednesday Jun 28 |
| Stretching 9:00 [1] | |
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Tuesday Jun 27 |
| Running warm up/down 15:47 [3] 2.1 mi (7:30 / mi) +30m 4:28 / km | |
| ahr:155 slept:6.0 shoes: Asics Gel Nimbus VII |
| from work to lexington track with neal. hot day (low 80s?), but not totally oppressive. |
| Stretching 2:00 [1] | |
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| Running intervals (track) 13:24 [5] 4 km (3:21 / km) | |
| shoes: Asics Gel Nimbus VII |
| 5x800m. aiming for 2:42 again, with roughly equal rest, including jogging a 400. wind and heat made it tougher to keep an even pace.
800m, ahr, end-hr, rest-hr (rest)
2:34.9, 135?, 174, 136 (2:42)
2:42.8, 168, 178, 153 (2:42)
2:41.9, 174, 181, 159 (2:57)
2:44.2, 176, 182, 159 (2:46)
2:40.6, 177, 180, 157 (2:40)
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| Running warm up/down 10:00 [2] 1.25 mi (7:59 / mi) | |
| shoes: Asics Gel Nimbus VII |
| 5x400m jog after each 800 |
| Running warm up/down 18:58 [2] 2.1 mi (9:02 / mi) | |
| ahr:167 shoes: Asics Gel Nimbus VII |
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| Stretching 9:00 [1] | |
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| Stretching 8:00 [1] | |
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Monday Jun 26 |
| Note | |
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| short on motivation yesterday, I guess the reason is that I'm out of goals. Alex signed me up for the local 4th of july road race, but that's too close to train for.
since alex doesn't want me dissappearing for the remaining big o-meets this year, and since I'm still at pretty low mileage, I think I want to focus on fast running. there are quite a lot of XC, road, and track (1mi) races in the DC area, and I'm especially looking forward to XC and track, which I haven't done much of recently. this will also carry over into sprint-o, which is where I think I have the biggest potential in orienteering.
I'll need to find some specific races (as much fun as solo time trials are...), but I'll focus on the 1-2-3 mile range, up to 5k. any longer stuff will be secondary. so by my birthday in november:
1mi ----
a post-college best (under the 4:40 at blue mtn...maybe that was 1600m). shouldn't be too hard, I wasn't training specifically then.
3000, 2mi ---
these are pretty much wide open. I've never raced 3k, and not 2mi (11:15!) since high school. I think I ran 10:50 during a college workout. so anyway, I'll establish PRs for these, lets try for 9:30/10:15. I'll probably have to do it solo though.
5k ---
a PR should be pretty easy here also. I think my current best is 16:48 XC and 17:12 track (solo). I think 16:35 is within reach. won't be a problem to find races this distance, but I'll have to try not to beat myself up too much on the roads. |
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| C • How about scheduling a busines... 3 |
| Running 28:53 [2] 3.85 mi (7:30 / mi) +40m 4:31 / km | |
| shoes: Asics Gel Nimbus VII |
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| Stretching 9:00 [1] | |
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Sunday Jun 25 |
| Running 30:00 [2] 3.75 mi (7:59 / mi) +10m 4:56 / km | |
| ahr:145 shoes: Asics Gel Nimbus VII |
| one way along wachusset dam |
| Running (strides) 1:30 [3] 0.5 km (3:00 / km) | |
| shoes: Asics Gel Nimbus VII |
| 5x100m on the infield of the clinton track. |
| Stretching 6:00 [1] | |
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Thursday Jun 22 |
| Running (road) 27:36 [3] 3.85 mi (7:09 / mi) +40m 4:19 / km | |
| shoes: Asics Gel Nimbus VII |
| at lunch with neal and darien. |
| Stretching 13:00 [3] | |
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Tuesday Jun 20 |
| Orienteering 1:24:22 [3] **** 9.93 km (8:30 / km) +200m 7:43 / km | |
| spiked:7/11c slept:7.0 shoes: VJ Integrator, no spikes |
| again at solvalla, to some areas we missed yesterday |
| Stretching 5:00 [1] | |
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Monday Jun 19 |
| Orienteering 1:07:30 [4] **** 8.44 km (8:00 / km) +200m 7:09 / km | |
| spiked:14/14c slept:12.0 shoes: VJ Integrator, no spikes |
| training with ross at "Solvalla", where there was a permanent orienteering course (and a floor hockey rink). felt pretty tired after about 20 mins. got maps from the orienteering store in helsinki. also a nice lake nearby to jump into afterwards. |
| Stretching 5:00 [1] | |
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Sunday Jun 18 |
| Stretching 3:00 [1] | |
| slept:0.5 |
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Saturday Jun 17 |
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| Event: Jukola
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| Orienteering race (relay) 1:58:38 [4] **** 14 km (8:28 / km) +600m 6:59 / km | |
| spiked:22/27c slept:5.0 shoes: VJ Integrator, no spikes |
| comments coming when I have time... |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: VJ Integrator, no spikes |
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| Stretching 5:00 [1] | |
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Friday Jun 16 |
| Orienteering 35:00 [3] **** 4 km (8:45 / km) +80m 7:57 / km | |
| spiked:7/9c slept:4.0 shoes: VJ Integrator, no spikes |
| running on the model map at jukola, including about 3 mins each way to get there. hot. |
Thursday Jun 15 |
| Running warm up/down 16:13 [2] 2.0 mi (8:06 / mi) | |
| ahr:153 shoes: Asics Gel Nimbus VII |
| easy run to loosen up before the flight to f-land.
talked to daddy-o yesterday, who is doing well. I'm sure he's looking forward to logging a firsthand account of his wreck, so I won't steal his thunder, but the result is best summarized by the beginning of our conversation:
"Hi, I just went to the bathroom, that was interesting. lots of road rash...not so bad, broken collarbone...doesn't really hurt, 4 staples in the back of my head...that's ok too. it's the cracked ribs that really hurt."
he did go over the handlebars. the destroyed helmet will be quite a trophy.
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| Stretching 10:00 [1] | |
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Wednesday Jun 14 |
| Stretching 5:00 [1] | |
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| meant to do a little more training this week, but short on time. managed to get the headlamp fully charged though... |
Tuesday Jun 13 |
| Stretching 5:00 [1] | |
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Monday Jun 12 |
| Running 43:14 [2] 6.0 mi (7:12 / mi) +75m 4:19 / km | |
| ahr:153 shoes: Asics Gel Nimbus VII |
| with mark at lunch |
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| C • ha ha I beat you 5 |
| Stretching 5:00 [1] | |
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| C • daddy-O 1 |
Sunday Jun 11 |
| Running 43:12 [2] 5.57 mi (7:45 / mi) +5m 4:48 / km | |
| ahr:149 shoes: Asics Gel Nimbus VII |
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| Stretching 5:00 [1] | |
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Saturday Jun 10 |
| Running (road, jogger) 27:00 [2] 3.2 mi (8:26 / mi) | |
| ahr:150 shoes: Asics Gel Nimbus VII |
| up fox run with samantha |
| Stretching 5:00 [1] | |
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Friday Jun 9 |
| Running 30:32 [2] 3.85 mi (7:56 / mi) +40m 4:46 / km | |
| ahr:150 shoes: Asics Gel Nimbus VII |
| a little tired from yesterday |
| Stretching 5:00 [1] | |
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Thursday Jun 8 |
| Running 17:00 [2] 2.1 mi (8:06 / mi) +20m 4:53 / km | |
| ahr:150 shoes: Asics Gel Nimbus VII |
| office -> track with neil and darien. they weren't planning on a workout, but they were getting changed at the same time, and somehow they convinced themselves to come along. |
| Running intervals (track) 13:19 [5] 4 km (3:20 / km) | |
| shoes: Asics Gel Nimbus VII |
| 5x800, with one lap (2:30) jogging rest between.
--
800m, ahr, endhr, rest-hr:
241.3, 163, 174, 132
241.5, 167, 177, 140
238.2, 170, 179, 143
240.5, 169, 179, 146
237.2, 170, 176, 141 |
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| C • All this good training? When ... 2 |
| Running warm up/down (recovery) 10:00 [2] 2 km (5:00 / km) | |
| shoes: Asics Gel Nimbus VII |
| 5x400 jog after each 800 |
| Running warm up/down 16:00 [3] 2.1 mi (7:37 / mi) | |
| ahr:158 shoes: Asics Gel Nimbus VII |
| track -> office |
| Stretching 15:00 [1] | |
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Wednesday Jun 7 |
| Running (road) 40:50 [2] 4.8 mi (8:30 / mi) +175m 4:45 / km | |
| ahr:147 shoes: Asics Gel Nimbus VII |
| vaughn hill road loop, after dinner. been a while since I did this one. |
| Stretching 8:00 [1] | |
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Tuesday Jun 6 |
| Stretching 4:00 [1] | |
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Monday Jun 5 |
| Running 29:56 [2] 3.85 mi (7:46 / mi) +40m 4:41 / km | |
| ahr:147 shoes: Asics Gel Nimbus VII |
| feeling a little tired from yesterday [evening] |
| Stretching 8:30 [1] | |
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Sunday Jun 4 |
| Orienteering race 1:02:16 [4] *** 8 km (7:47 / km) +363m 6:21 / km | |
| ahr:165 spiked:11/14c shoes: VJ Integrator, no spikes |
| orienteering is fun, I should do that more. all but two of the jukola team showed up today. as you can see from the splits, I narrowly avoided being beaten by Samantha [saeger] |
| Stretching 5:00 [1] | |
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Red - Splits |
Saturday Jun 3 |
| Running 48:42 [2] 6.1 mi (7:59 / mi) +20m 4:55 / km | |
| ahr:140 shoes: Asics Gel Nimbus VII |
| on section 3 (see map) of the mass central rail trail with samantha. cool and rainy. |
Friday Jun 2 |
| Running 31:32 [2] 3.85 mi (8:10 / mi) +40m 4:56 / km | |
| shoes: Asics Gel Nimbus VII |
| AM run from work. forgot that I'm always slow in the morning. also a little tight from not doing anything yesterday. |
| Stretching 8:00 [1] | |
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