Tuesday Sep 30 |
 | Running 40:22  3.97 mi (10:09 / mi) | |
| ahr:139 max:166 shoes: Nike Air Max 360 II |
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| Stretching 10:00 [0] | |
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Saturday Sep 27 |
| Running warm up/down 12:19  1.25 mi (9:50 / mi) | |
| ahr:134 max:148 (sick) shoes: VJ Falcon spikes 2007 |
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| Stretching 10:00 [0] | |
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| Orienteering race 45:35  **** 4.37 mi (10:26 / mi) | |
| ahr:171 max:179 shoes: VJ Falcon spikes 2007 |
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| Running warm up/down 8:19  0.9 mi (9:15 / mi) | |
| ahr:144 max:153 shoes: VJ Falcon spikes 2007 |
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Blue - Splits |
Friday Sep 26 |
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| Event: North American Championships
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| Running warm up/down 14:58 [2] 1.46 mi (10:14 / mi) | |
| (sick) shoes: VJ Falcon spikes 2007 |
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| Stretching 5:00 [0] | |
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| Orienteering race 12:23 [4] ** 1.76 mi (7:03 / mi) | |
| shoes: VJ Falcon spikes 2007 |
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| Running warm up/down 3:18 [1] 0.25 mi (13:13 / mi) | |
| shoes: VJ Falcon spikes 2007 |
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| Orienteering race 20:18  ** 2.56 mi (7:54 / mi) | |
| ahr:174 max:187 shoes: VJ Falcon spikes 2007 |
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| Stretching 5:00 [0] | |
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Sprint Red/Blue Final - Splits |
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Sprint Red/Blue Preliminary - Splits |
Thursday Sep 25 |
| Note | |
| (sick) |
| feeling a little off today. hopefully not getting sick (again). |
Wednesday Sep 24 |
| Running 15:35  1.79 mi (8:43 / mi) | |
| ahr:142 max:162 shoes: Nike Air Max 360 II |
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| Stretching 10:00 [0] | |
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Tuesday Sep 23 |
| Running warm up/down 15:29  1.84 mi (8:25 / mi) | |
| ahr:155 shoes: nike free |
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| Running intervals 14:45  2.29 mi (6:26 / mi) | |
| ahr:170 max:182 shoes: nike free |
| some grass loop intervals. not too hard, but a good effort. 2x (1.03mi + 0.12mi jog). 6:05 and 6:01 pace. stretched the hip flexors quite a bit, and my back seemed ok. a good sign. arches felt ok too, though not perfect. |
| Running warm up/down 13:04  1.57 mi (8:18 / mi) | |
| ahr:158 max:174 shoes: nike free |
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| Stretching 13:00 [0] | |
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Monday Sep 22 |
| Running 45:25  5.46 mi (8:18 / mi) | |
| ahr:156 shoes: Nike Air Max 360 II |
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| Stretching 7:00 [0] | |
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Sunday Sep 21 |
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| Event: QOC: Hemlock Overlook
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| Orienteering race 28:59  *** 4.34 km (6:41 / km) | |
| ahr:171 max:183 spiked:18/19c shoes: VJ Falcon spikes 2007 |
| a fun course in pretty nice woods. felt good running. did this one first rather than the sprint because I wanted to be warmed up so I didn't hurt my back in the sprint. |
| Orienteering race 10:50  *** 2.15 km (5:02 / km) | |
| ahr:173 max:183 spiked:11/13c shoes: VJ Falcon spikes 2007 |
| sprint. hesitated a bit on 3. heard in advance that 9 was off, but still had to look for it breifly. never noticed 11 on the map until I was 30m past it and looked back to see corrine punching (I was looking for 12 at that point). I guess this is my sprint training for next weekend. |
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| C • Not seeing 11 2 |
| Stretching 10:00 [0] | |
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Short - Splits |
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Red - Splits |
Friday Sep 19 |
| Running 25:00 [2] 2.56 mi (9:45 / mi) | |
| ahr:161 max:183 shoes: Nike Air Max 360 II |
| nighttime run around the neighborhood. for some reason I always go really slow in the dark. hr readings mostly off, not enough sweat I guess. great weather this week, starting to feel like fall. |
| Stretching 12:00 [0] | |
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Thursday Sep 18 |
| Note | |
| (sick) |
| feeling a little better by the end of today. a good time for a rest week anyway. maybe running again tomorrow. |
Monday Sep 15 |
| Running 34:10  3.96 mi (8:38 / mi) | |
| ahr:145 max:170 slept:5.0 shoes: Adidas Adizero XT |
| not really feeling sick today, but tired. up early with Samantha who decided at 4am that she wasn't tired anymore. just got these shoes back down from the attic, where they went by accident. |
| Stretching 12:00 [0] | |
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Sunday Sep 14 |
| Running (road) 23:45  2.47 mi (9:36 / mi) | |
| ahr:137 (sick) shoes: Nike Air Max 360 II |
| maybe coming down with whatever samantha has. ah, preschool has started again. |
| Stretching 2:00 [0] | |
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Friday Sep 12 |
| Running 31:42  3.95 mi (8:02 / mi) | |
| ahr:147 max:163 shoes: nike free |
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| Stretching 13:00 [0] | |
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Thursday Sep 11 |
| Running (trail) 48:37  5.35 mi (9:05 / mi) | |
| ahr:152 max:181 shoes: Nimbus 8 |
| lunchtime at seneca creek. I guess a recharge was enough for the FR. |
| Stretching 6:00 [0] | |
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Wednesday Sep 10 |
| Stretching 10:00 [0] | |
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| some morning stretching and foam roller action. Samantha likes to help with the roller. |
| Running (grass) 34:30 [2] 3.94 mi (8:44 / mi) | |
| shoes: Nike Air Max 360 II |
| Forerunner dead today, so time is a guess. I'm hoping I drained the battery, though I just recharged it this morning. Was sort of planning a rest day for today, but it was too nice out, and I remembered my plan about not resting on perfectly good training days (at least not early in the week) |
| Stretching 15:00 [0] | |
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Tuesday Sep 9 |
| Running 40:54  5.48 mi (7:27 / mi) | |
| ahr:155 max:184 shoes: Nike Air Max 360 II |
| one of my regular grass loops, but included a section of tempo in the middle of the run, on a part without any busy road crossings. 1.9 mi @6:12/mi. went early to avoid the forecasted thunderstorms that never materialized. |
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| C • Map Data Link 2 |
| Stretching 13:00 [0] | |
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Monday Sep 8 |
| Running (grass) 33:50  3.95 mi (8:33 / mi) | |
| ahr:148 max:163 slept:6.0 shoes: Nimbus 8 |
| not feeling any spring today, maybe flat from the road run last night, or maybe these shoes are almost done. L-heel has been a bit sore at the beginning of runs recently, I think from my sandals. |
| Stretching 8:00 [0] | |
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Sunday Sep 7 |
| Running (road) 38:54  4.26 mi (9:07 / mi) | |
| ahr:147 max:176 shoes: Nike Air Max 360 II |
| local wedding this afternoon, so no orienteering or naptime run. got out after dark for a run around the hood. |
| Stretching 9:00 [0] | |
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Friday Sep 5 |
| Running 33:25  3.95 mi (8:26 / mi) | |
| ahr:148 max:167 weight:159.5lbs shoes: nike free |
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| Stretching 10:00 [0] | |
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Thursday Sep 4 |
| Running 54:53 [2] 6.45 mi (8:30 / mi) | |
| ahr:156 max:164 shoes: Nike Air Max 360 II |
| easy run, but hot, so HR was up. |
| Stretching 11:00 [0] | |
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Wednesday Sep 3 |
| Running 42:49  4.92 mi (8:43 / mi) | |
| ahr:146 max:164 shoes: Nike Air Max 360 II |
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| Stretching 13:00 [0] | |
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Tuesday Sep 2 |
| Note | |
| weight:159.5lbs |
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Monday Sep 1 |
| Orienteering 58:19  ** 5.59 mi (10:26 / mi) | |
| ahr:163 max:174 47c shoes: VJ Falcon spikes 2007 |
| my GFMD control picking loop. actual time for the usual loop was 55:39, excluding the run to/from where I had to park out on macarthur blvd (busy day at GF). been a few months since I was last here, still nice forest except for one thing...spider webs. easily a 3 on the spike scale, some in the face, complete with occupants. eeew. |
| Stretching 10:00 [0] | |
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