Thursday Nov 30 |
 | Bike 22:30 [2] | |
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| 5.5 mi from the auto-service-shop (happy 80000th) to work and then back at the end of the day. very busy, fast roads, but luckily there was sidewalk for the one mile that I wasn't on the rockville millenium trail |
| Stretching 5:00 [0] | |
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Tuesday Nov 28 |
| Bike 20:00 [2] | |
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| Stretching 10:00 [0] | |
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| Strength (crunches) 3:00 [1] | |
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Monday Nov 27 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 20:00 [0] | |
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Sunday Nov 26 |
| Running (treadmill) 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| another slow-ass run on the treadmill. foot/back seem ok with it though. |
| Stretching 10:00 [0] | |
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Saturday Nov 25 |
| Running (treadmill) 20:00 [2] 2.0 mi (10:00 / mi) | |
| slept:4.0 weight:163lbs shoes: Asics Gel Nimbus VII #2 |
| on the treadmill this morning, deliberately slow. foot felt funny around half way through, but got better as I kept going. tight muscles. |
| Stretching 20:00 [0] | |
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| Strength (crunches) 3:00 [1] | |
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Friday Nov 24 |
| Note | |
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| ~70 mins, 2.5 mi hiking with the girlies on Catoctin mtn. could be a nice open terrain run (watch out for secret service) but not so exciting for orienteering. |
Wednesday Nov 22 |
| Running (treadmill) 18:00 [2] 1.65 mi (10:55 / mi) | |
| ahr:135 shoes: Asics Gel Nimbus VII #2 |
| very easy run to test the left arch. stopped when it started to feel a bit weird. |
| Stretching 10:00 [1] | |
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Tuesday Nov 21 |
| Bike 20:00 [2] | |
| ahr:136 max:148 |
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| Stretching 12:00 [1] | |
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Thursday Nov 16 |
| X-Training (elliptical) 20:00 [2] | |
| (injured) |
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| Stretching 13:00 [1] | |
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| Strength (abs) 3 [1] | |
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Wednesday Nov 15 |
| X-Training (elliptical) 30:00 [2] | |
| (injured) |
| left arch hurting after stepping out of bed this morning without shoes. |
| Stretching 16:00 [1] | |
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| Strength (pilates) 42:00 [1] | |
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Sunday Nov 12 |
| Running warm up/down 5:00 [2] | |
| shoes: VJ Integrator, no spikes |
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| Orienteering race 1:38:20 [4] *** 15 km (6:33 / km) +130m 6:17 / km | |
| ahr:173 spiked:23/28c shoes: VJ Integrator, no spikes |
| blue day 2. same type of terrain, but a bit thicker in places and with larger contourless areas. I don't do as well without contours, like #5 which I blew. also a bit long for me, what with not doing any training and stuff. on the bright side, neither my back or my foot were really bothering me after running. |
| Stretching 10:00 [1] | |
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Blue - Splits |
Saturday Nov 11 |
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| Event: BATONA 500
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| Running warm up/down 8:00 [3] 1.4 km (5:43 / km) | |
| shoes: VJ Integrator, no spikes |
| running to the start. |
| Orienteering race 49:54 [4] *** 8 km (6:14 / km) +100m 5:52 / km | |
| ahr:179 spiked:20/22c shoes: VJ Integrator, no spikes |
| a pretty good run, maybe lost a minute or so. I really enjoyed this terrain. subtle contours and good runnablity. |
| Orienteering race 10:20 [4] *** 1.9 km (5:26 / km) +10m 5:18 / km | |
| ahr:182 spiked:12/12c shoes: VJ Integrator, no spikes |
| sprint B |
| Orienteering 6:04 [3] *** 1.3 km (4:40 / km) | |
| spiked:10/10c shoes: VJ Integrator, no spikes |
| sprint A. |
| Stretching 15:00 [1] | |
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Day 1 Blue - Splits |
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Sprint B - Splits |
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Sprint A - Splits |
Thursday Nov 9 |
| X-Training (elliptical) 20:00 [2] | |
| ahr:145 |
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| Stretching 17:00 [1] | |
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Wednesday Nov 8 |
| Running (treadmill) 20:00 [2] 2.11 mi (9:28 / mi) | |
| ahr:138 weight:161.5lbs shoes: Asics Gel Nimbus VII #2 |
| easy run during lunch. foot felt ok. |
| X-Training (elliptical) 10:00 [3] | |
| ahr:150 |
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| Stretching 15:00 [1] | |
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Tuesday Nov 7 |
| Stretching 18:00 [1] | |
| (injured) |
| lower back hurting today, I think I overextended it yesterday. left foot not feeling great either. |
Monday Nov 6 |
| Strength (pilates) 50:00 [1] | |
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| Stretching 10:00 [1] | |
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Sunday Nov 5 |
| Running (trail) 37:30 [2] 4.17 mi (8:59 / mi) | |
| ahr:150 shoes: Asics Gel Nimbus VII #2 |
| trail run at cabin john park. |
| Stretching 8:00 [1] | |
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Friday Nov 3 |
| X-Training (elliptical) 20:00 [2] | |
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| Stretching 15:00 [1] | |
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| Strength (pilates) 50:00 [1] | |
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Thursday Nov 2 |
| Running 34:00 [2] 3.9 mi (8:43 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 15:00 [1] | |
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Wednesday Nov 1 |
| Bike 10:00 [2] | |
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| Running (treadmill) 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 15:00 [1] | |
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