Sunday Apr 29 |
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| Event: QOC Manassas
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 | Orienteering race 50:56 [4] 9.15 km (5:34 / km) +95m 5:18 / km | |
| ahr:171 max:182 spiked:11/15c slept:6.0 weight:164lbs (injured) shoes: VJ Integrator, no spikes |
| a very fast course at manassas, on a bit of a hangover. sprained my ankle on the way to #2, landed badly after jumping off one of the many blown-down trees. I was able to keep going though it bothered me after that. flat-ish and generally very runnable. some errors (2,8,15), some disagreement with the map, in particular #8, which I ran right past since it was only hung like 20m after #7. fun except for the ankle. |
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| C • distance 2 |
| Stretching 5:00 [0] | |
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| some half-assed stretching. seems like I'm tight from yesterday. |
Saturday Apr 28 |
| Rollerblading 37:16 [1] 5.0 mi (8.1 mph) | |
| ahr:118 slept:8.0 weight:162.5lbs shoes: RB original wheels |
| rollerblading, for the first time in a while, on the crescent trail with samantha in the jogging stroller. from bethesda to fletchers boathouse. I didn't realize it, but the whole way out was downhill. |
| Rollerblading 51:15 [2] 5.0 mi (5.9 mph) | |
| ahr:131 shoes: RB original wheels |
| the way back, mostly uphill. need to wear thicker socks, I started getting a blister at one spot on the inside of my right ankle. I seem to remember that being a problem before with these blades. |
Thursday Apr 26 |
| Bike (stationary bike) 30:00 [2] | |
| ahr:118 max:138 |
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| Stretching 13:00 [0] | |
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Wednesday Apr 25 |
| Running (grass) 42:54 [3] 5.0 mi (8:34 / mi) +100m 5:01 / km | |
| ahr:154 max:169 slept:3.5 shoes: Asics Gel Nimbus VII #2 |
| didn't feel too tired considering lack of sleep. the grass along my usual weekday routes is starting to get thicker again, which means softer running. |
| Stretching 10:00 [0] | |
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Tuesday Apr 24 |
| X-Training (walking) 35:00 [0] 2.3 mi (15:12 / mi) | |
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| from the saab place to work |
| X-Training (walking) 30:00 [1] 2.3 mi (13:02 / mi) | |
| ahr:123 max:142 shoes: Asics Gel Nimbus VII #2 |
| from work back to the saab place to pick up alex's car. marginally a workout. |
| Stretching 5:00 [0] | |
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Sunday Apr 22 |
| Orienteering race 50:38 [4] *** 7.2 km (7:02 / km) +291m 5:51 / km | |
| ahr:170 max:185 spiked:16/16c shoes: VJ Integrator, no spikes |
| QOC event at Balls Bluff. nice runnable area, good course. quite warm though (80s), my first hot race this year. I'm still not used to the lap/stop/start buttons on my 305, I accidentally hit stop instead of lap a few controls from the end. with SI, I guess I don't really need to take splits, but I might have to try hard to break that habit. |
| Running warm up/down (trail) 9:15 [2] 0.8 mi (11:33 / mi) | |
| ahr:157 max:164 shoes: VJ Integrator, no spikes |
| no injury symptoms after the run today. If I could just do all my training as orienteering, then I would be home free. |
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| C • Team Trials 6 |
Saturday Apr 21 |
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| Event: HVO A-Meet
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| Running 48:00 [2] 4.3 mi (11:09 / mi) | |
| ahr:134 max:162 shoes: Asics Gel Nimbus VII #2 |
| with samantha at wheaton regional park. obviously I didn't make it to surebridge, which is a bummer, but alex isn't feeling well. |
Wednesday Apr 18 |
| Note | |
| slept:5.0 |
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Tuesday Apr 17 |
| Running 41:24 [2] 4.95 mi (8:22 / mi) | |
| ahr:156 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 11:00 [0] | |
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Sunday Apr 15 |
| Running (trail) 59:22 [2] 6.0 mi (9:53 / mi) +50m 6:00 / km | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| wet run on the cabin john trail from democracy to river rd and back, with an extra loop at the end. lots of unavoidable big puddles on the trail. in up to my thighs on one stream crossing. |
| Stretching 2:00 [0] | |
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Saturday Apr 14 |
| Running (trail) 33:28 [2] 4.0 mi (8:22 / mi) | |
| ahr:145 shoes: Asics Gel Nimbus VII #2 |
| took samantha to the canal to run. got a nasty cramp in my quad when I stumbled over the stroller while attempting to transfer her from the carseat to the stroller. didn't drop her, but she did wake up. a little stretching and the quad loosened up on the run. |
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| C • Why the cramp when fresh? Not... 2 |
| Stretching 5:00 [0] | |
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Thursday Apr 12 |
| Running 42:10 [2] 5.0 mi (8:25 / mi) | |
| slept:6.0 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 12:00 [0] | |
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Wednesday Apr 11 |
| X-Training (elliptical) 20:00 [2] | |
| slept:4.0 weight:161.5lbs shoes: Asics Gel Nimbus VII #2 |
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| Stretching 11:00 [0] | |
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Tuesday Apr 10 |
| Running 41:20 [2] 5.0 mi (8:15 / mi) | |
| ahr:154 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 8:00 [0] | |
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Sunday Apr 8 |
| Running (trail) 46:59 [2] 4.9 mi (9:34 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| seneca creek trail from 117 up to 355 and back. where did the warm weather go? |
| Stretching 6:00 [0] | |
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Saturday Apr 7 |
| Running 50:16 [3] 5.94 mi (8:26 / mi) | |
| ahr:157 slept:7.0 shoes: Asics Gel Nimbus VII #2 |
| running on the canal, with samantha (mostly sleeping) in the jogger. was expecting my foot to hurt, but it was fine. |
| Stretching 10:00 [0] | |
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Friday Apr 6 |
| Note | |
| slept:4.0 |
| tough week, not much time for training or sleeping. |
Tuesday Apr 3 |
| Running 33:47 [2] 4.0 mi (8:26 / mi) | |
| ahr:148 max:167 slept:4.0 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 12:00 [0] | |
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| booked a flight for the team trials, even though I won't be trial-ing. |
Sunday Apr 1 |
| Running warm up/down 3:00 [2] 0.25 mi (12:00 / mi) | |
| shoes: VJ Integrator, no spikes |
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| Orienteering race 1:00:15 [4] 10.1 km (5:58 / km) +420m 4:56 / km | |
| ahr:170 max:181 spiked:21/21c shoes: VJ Integrator, no spikes |
| decided to run down today in order to not overdo it. this was much more fun, probably because it was cooler, shorter, and I didn't mind the open as much. even had some energy for a charge against Nadim in the end. feet and back still ok.
Since all the cool kids have forerunner 305's, I got one in the mail yesterday. (btw it was cheap, ~$190 after rebate) for a comparison I ran with both the 305 and my old 201. I will need to upload the tracks somewhere, but the short version is that they were mostly close, but the 305 was better, and only the 201 had a few wacky parts. |
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| C • Good race 5 |
| Stretching 5:00 [0] | |
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Red - Day 2 - Splits |