Saturday Jun 30 |
 | Rollerblading 1:13:38  10.1 mi (8.2 mph) | |
| shoes: RB yellow wheels |
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| Stretching 5:00 [0] | |
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Thursday Jun 28 |
| Running (treadmill) 34:55 [2] 4.0 mi (8:43 / mi) | |
| ahr:155 shoes: Nimbus 8 |
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| C • Nimbus 8 1 |
| Stretching 7:00 [0] | |
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Monday Jun 25 |
| Note | |
| (sick) |
| caught what samantha and alex had. on the bright side, it seems like only a 24hr thing. |
Sunday Jun 24 |
| Running (track) 23:18  3.05 mi (7:38 / mi) | |
| ahr:151 max:170 shoes: Nimbus 8 |
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| Stretching 18:00 [0] | |
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| Note | |
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| got my MTB shifter cable fixed at performance today. I was hoping to get an overhaul, but apparently they have around a 5-week backlog for that, so they did a quick tuneup while I waited. rode it around for a minute at home, and noticed a big difference in the brakes and shifters. excellent! |
Saturday Jun 23 |
| Bike 1:13:51  16.6 mi (13.5 mph) | |
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| biking with samantha from bethesda to downtown (just past roosevelt bridge) and back. after about 45 mins she started freaking out and didn't want to ride on the bike anymore. this was our first longish ride, so I wasn't sure if she was scared or what. turns out she had a fever. |
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| C • Riding w/kids 1 |
| Stretching 5:00 [0] | |
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Friday Jun 22 |
| Running 43:36  5.01 mi (8:41 / mi) | |
| ahr:142 max:169 slept:7.5 shoes: nike free |
| hips/back felt a bit stiff today, maybe from not doing much this week. |
| Stretching 14:00 [0] | |
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Thursday Jun 21 |
| Stretching 5:00 [0] | |
| slept:8.5 |
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Wednesday Jun 20 |
| Running (grass) 34:53  4.0 mi (8:43 / mi) | |
| ahr:144 max:163 slept:2.8 shoes: nike free |
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| Stretching 13:00 [0] | |
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Monday Jun 18 |
| Note | |
| slept:3.0 |
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Sunday Jun 17 |
| Running 1:00:00 [2] 6.0 mi (10:00 / mi) | |
| ahr:144 max:169 shoes: Asics Gel Nimbus VII #2 |
| seneca creek greenway trail |
| Stretching 14:00 [0] | |
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Saturday Jun 16 |
| Rollerblading 1:43:00 [2] 14.0 mi (8.2 mph) | |
| shoes: RB yellow wheels |
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| C • Ok, fess up -- what's the "load" column mean? 2 |
| Stretching 5:00 [0] | |
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| X-Training 30:00 [1] | |
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Friday Jun 15 |
| Bike (commute) 47:04  10.5 mi (13.4 mph) | |
| ahr:137 max:158 |
| decided that I should be taking it a little easier on the commute, so I didn't push it. on the mtb, which seems more comfortable. |
| Bike 42:50 [2] 10.5 mi (14.7 mph) | |
| ahr:136 max:160 |
| seems like feet and back feel better after biking than if I'd rested. |
| Stretching 15:00 [0] | |
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Thursday Jun 14 |
| Running 37:26  4.18 mi (8:57 / mi) | |
| ahr:136 slept:4.5 shoes: nike free |
| fun with AP comes at the expense of sleep. |
| Stretching 10:00 [0] | |
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Wednesday Jun 13 |
| Bike (stationary) 18:00 [1] | |
| ahr:108 weight:160lbs |
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| Running 15:48 [2] 1.82 mi (8:41 / mi) | |
| ahr:143 shoes: nike free |
| had a physical this morning, BP 118/72. cholesterol 139 (hdl 69). |
| Stretching 12:00 [0] | |
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Tuesday Jun 12 |
| Running 34:00 [2] 4.0 mi (8:30 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [0] | |
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Sunday Jun 10 |
| Orienteering 51:40  6.52 km (7:55 / km) +150m 7:06 / km | |
| ahr:144 max:170 shoes: VJ Integrator, no spikes |
| easy terrain run at great falls md, through a few old controls. very nice woods, even this time of year...I ran only in my short-shorts. I should think about a test loop here. killed my integrators at the beer chase, but squeezed one more run out of them...in the trash now. |
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| C • Your doing something funky wit... 4 |
| Stretching 7:00 [0] | |
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Saturday Jun 9 |
| Rollerblading 1:32:31  12.2 mi (7.9 mph) | |
| ahr:131 max:150 slept:5.0 shoes: RB yellow wheels |
| with samantha, who was in a particularly good mood. can't make the SSS today, alex's aunt is coming in from atlanta. lower back still tight. |
| Stretching 5:00 [0] | |
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| X-Training (mowing) 34:22  1.05 mi (32:43 / mi) | |
| ahr:131 max:147 |
| with GPS, hehehe. |
Friday Jun 8 |
| Note | |
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| had planned to bike today, but it didn't happen...combination of too tired, too busy, and too hot outside. that will make it hard to hit my 6hrs for the week, which is disappointing. on the bright side, I dodged the need to ride home during a massive thunderstorm. also, lower back is sore from dragging things around in the basement (just had it finished!) |
Thursday Jun 7 |
| Running 42:22  5.0 mi (8:28 / mi) | |
| ahr:155 max:174 shoes: Asics Gel Nimbus VII #2 |
| afternoon run with charles (briefly) and frank from work. hot, ~86F. it seems like frank and I have about the same "easy" pace, though my hr was way up today, maybe because of the heat, and because we didn't take it that easy. |
| Stretching 10:00 [0] | |
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Wednesday Jun 6 |
| Bike (stationary) 25:00 [1] | |
| ahr:118 slept:3.5 |
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| Stretching 12:00 [0] | |
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Tuesday Jun 5 |
| Running 8:17 [2] 0.9 mi (9:12 / mi) | |
| ahr:131 max:151 shoes: nike free |
| running with charles from work |
| Running 24:34  2.91 mi (8:26 / mi) | |
| ahr:154 max:166 shoes: nike free |
| the rest by myself |
| Stretching 6:00 [0] | |
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Sunday Jun 3 |
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| Event: QOC Beer Chase
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| Orienteering race 47:01  *** 7.38 km (6:22 / km) +100m 5:58 / km | |
| ahr:174 max:183 weight:162lbs shoes: VJ Integrator, no spikes |
| it seems like I won, mostly because john torrance skipped a control. snuck ahead of everyone on the first loop, and he was the only one to catch back up. my first QOC chase with real beer. yeah, it's been a while. lots of rain, but that actually made the running nice. |
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| C • Wow. Tough crowd, but you won... 3 |
| Stretching 2:00 [0] | |
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|
loops 123 - Splits |
Saturday Jun 2 |
| Rollerblading 32:00 [1] 5.0 mi (9.4 mph) | |
| ahr:110 shoes: RB yellow wheels |
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| Rollerblading 43:56 [2] 5.0 mi (6.8 mph) | |
| ahr:133 shoes: RB yellow wheels |
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| Stretching 5:00 [0] | |
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Friday Jun 1 |
| Running 33:30 [3] 3.67 mi (9:07 / mi) | |
| ahr:139 shoes: Asics Gel Cumulus 7 |
| ran the first mile with a dude from work, slow, and then slightly faster for the rest |
| Stretching 10:00 [0] | |
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