Wednesday May 31 |
 | Running warm up/down 16:34 [2] 2.1 mi (7:53 / mi) +30m 4:42 / km | |
| ahr:150 shoes: Asics Gel Nimbus VII |
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| Running intervals (track) 17:37 [4] 4.8 km (3:40 / km) | |
| shoes: Asics Gel Nimbus VII |
| 3x1600m, 1 min rest.
1600, ahr, end-hr, rest-hr
5:52, 163, 171, 140
5:53, 171, 174, 147
5:52, 172, 175, 147 |
| Running warm up/down 17:34 [2] 2.1 mi (8:22 / mi) | |
| ahr:158 shoes: Asics Gel Nimbus VII |
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| Stretching 16:00 [1] | |
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Tuesday May 30 |
| Running 30:09 [2] 3.85 mi (7:49 / mi) | |
| ahr:155 slept:6.0 shoes: Asics Gel Nimbus VII |
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| Stretching 10:00 [1] | |
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Monday May 29 |
| Running 48:15 [2] 5.2 mi (9:16 / mi) +100m 5:26 / km | |
| ahr:151 weight:160lbs shoes: Asics Gel Nimbus VII |
| vaughn hill trails. got a bee sting under the tongue of my shoe. not sure if there was a nest, but I went back a different way. after running on grass all week, my feet feel great...for now. |
| Stretching 15:00 [1] | |
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Sunday May 28 |
| Bike (MTB) 40:00 [2] | |
| ahr:132 |
| back in bolton |
Saturday May 27 |
| Running long (grass) 1:25:10 [2] 10.0 mi (8:31 / mi) +75m 5:10 / km | |
| ahr:153 slept:7.0 shoes: Asics Gel Nimbus VII |
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| Stretching 13:00 [1] | |
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Friday May 26 |
| Running warm up/down 14:30 [2] 1.87 mi (7:45 / mi) | |
| shoes: Asics Gel Nimbus VII |
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| Running intervals (fartlek) 29:30 [4] 4.0 mi (7:22 / mi) | |
| ahr:174 shoes: Asics Gel Nimbus VII |
| some random intervals. I included the "off" periods which I don't always do, in this case because my hr didn't really come down and I didn't slow to a jog, and I'm too lazy to do the math to separate them. all this on nice grass strips next to the sidewalk around rockville's fallsgrove area. much thicker grass in MD, which is a bonus for the feet.
118 on, 145 off, 168,164 (HRs are for end of on/off)
253 on, 130 off, 176,173
202 on, 159 off, 176,169
248 on, 200 off, 178,168
304 on, 1010 cooldown, 177, 169 |
| Stretching 12:00 [1] | |
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Thursday May 25 |
| Running 35:36 [3] 4.3 mi (8:17 / mi) +25m 5:03 / km | |
| ahr:156 shoes: Asics Gel Nimbus VII |
| so, we got a [tiny!] house in bethesda. nice neighborhood. not settling until July, but we signed the contract last night. |
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| C • Would this be Bethesda MD, or ... 4 |
| Stretching 10:00 [1] | |
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| C • cool! 2 |
Wednesday May 24 |
| Running (mostly grass) 47:30 [3] 5.8 mi (8:10 / mi) +25m 5:01 / km | |
| ahr:164 slept:6.5 weight:159.5lbs shoes: Asics Gel Nimbus VII |
| house hunting...saw like 30 places in the last 3 days. |
| Stretching 10:00 [1] | |
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Sunday May 21 |
| Running 1:04:30 [2] 8.0 mi (8:04 / mi) +30m 4:57 / km | |
| ahr:158 slept:6.0 weight:161lbs (sick) shoes: Asics Gel Nimbus VII |
| from alex's dad's house in rockville. nice grass to run on. |
| Stretching 10:00 [1] | |
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Saturday May 20 |
| Note | |
| (sick) |
| ~460 miles in 7 hours...much better than yesterday. I either have samantha's cold or allergies. |
Friday May 19 |
| Note | |
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| so instead of running at the team trials today, I spent 3 hours driving 25 miles home from work. are these signs of things to come? I hope not. |
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| C • around here thats actually con... 2 |
Thursday May 18 |
| Running 28:58 [2] 3.85 mi (7:32 / mi) +40m 4:32 / km | |
| ahr:156 shoes: Asics Gel Nimbus VII |
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| Stretching 8:00 [1] | |
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| Stretching (evening) 10:00 [1] | |
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Wednesday May 17 |
| Running warm up/down 16:43 [2] 2.1 mi (7:57 / mi) +20m 4:48 / km | |
| ahr:155 slept:6.0 shoes: Asics Gel Nimbus VII |
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| Stretching 6:00 [1] | |
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| Running intervals (track) 14:37 [4] 4 km (3:39 / km) | |
| shoes: Asics Gel Nimbus VII |
| 800s with 30s rest. these felt pretty easy, I could have done a few more at this pace, but my feet aren't sure how they feel this week. (ankle still keeping me from fully stretching) the goal was to keep it steady at 2:56
800, ahr, end-hr, rest-hr
2:55.7, 156, 174, 159
2:55.5, 172, 178, 164
2:55.4, 175, 180, 163
2:54.3, 176, 182, 173
2:56.2, 178, 180, 169 |
| Running warm up/down 17:13 [3] 2.1 mi (8:12 / mi) | |
| ahr:163 shoes: Asics Gel Nimbus VII |
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| Stretching 8:00 [1] | |
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Tuesday May 16 |
| Running (road) 29:18 [2] 3.85 mi (7:37 / mi) +40m 4:35 / km | |
| shoes: Asics Gel Nimbus VII |
| more rain. arches feeling somewhat better. |
| Stretching 10:00 [1] | |
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Monday May 15 |
| Running (road) 29:56 [2] 3.85 mi (7:46 / mi) +40m 4:41 / km | |
| slept:6.0 shoes: Asics Gel Nimbus VII |
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| Stretching 7:30 [1] | |
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Sunday May 14 |
| Stretching 20:00 [1] | |
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Saturday May 13 |
| Running (trail) 51:27 [3] 6.3 mi (8:09 / mi) +175m 4:40 / km | |
| ahr:159 slept:7.0 weight:160lbs shoes: Asics Gel Nimbus VII |
| at wachussett reservoir. legs were tight, which made my arches hurt a little. stopping to stretch for a minute helped. |
| Stretching 5:00 [1] | |
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Friday May 12 |
| Stretching 5:00 [1] | |
| slept:8.0 |
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Thursday May 11 |
| Stretching 5:00 [1] | |
| slept:4.0 |
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Wednesday May 10 |
| Running (road) 30:10 [2] 3.5 mi (8:36 / mi) +50m 5:08 / km | |
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| up fox run with samantha |
Tuesday May 9 |
| Running 29:19 [2] 3.85 mi (7:37 / mi) +30m 4:37 / km | |
| slept:6.5 shoes: Asics Gel Nimbus VII |
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| Stretching 12:00 [1] | |
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Saturday May 6 |
| Running long (trail) 1:11:30 [2] 9.13 mi (7:49 / mi) +200m 4:33 / km | |
| ahr:151 shoes: Asics Gel Nimbus VII |
| at wachusset res. arches a little sore/tight, probably because I haven't been stretching as much. |
| Stretching 15:00 [1] | |
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| C • billygoat 3 |
Friday May 5 |
| Running (trail) 30:17 [2] 3.87 mi (7:49 / mi) +40m 4:43 / km | |
| ahr:149 slept:7.0 shoes: Asics Gel Nimbus VII |
| 3 laps in hayden woods, 7:33, 7:40, 7:36. very warm. |
| Stretching 6:00 [1] | |
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Thursday May 4 |
| Running warm up/down 16:36 [2] 2.15 mi (7:43 / mi) +20m 4:40 / km | |
| ahr:147 slept:6.0 shoes: Asics Gel Nimbus VII |
| to lexington track |
| Running intervals (track) 8:06 [5] 2.4 km (3:22 / km) | |
| shoes: Asics Gel Nimbus VII |
| 3x800m, same as last week, except it was hotter, and I found my HRM transmitter.
time, ahr, end hr, rest hr
2:42, 156, 173, 125
2:42, 166, 175, 133
2:42, 169, 177, --- |
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| C • This 2:42 stuff is getting old... 2 |
| Running warm up/down (recovery) 4:00 [2] 0.5 mi (7:59 / mi) | |
| shoes: Asics Gel Nimbus VII |
| 2x400 jog |
| Running warm up/down 16:43 [3] 2.15 mi (7:46 / mi) +40m 4:34 / km | |
| ahr:158 shoes: Asics Gel Nimbus VII |
| back to work from track |
| Stretching 8:00 [1] | |
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Tuesday May 2 |
| Running (road) 46:10 [2] 6.0 mi (7:41 / mi) +75m 4:36 / km | |
| ahr:155 slept:7.0 shoes: Asics Gel Nimbus VII |
| running with mark during lunch. cold-ish and rainy. |
| Stretching 4:00 [1] | |
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Monday May 1 |
| Running 29:26 [3] 3.85 mi (7:38 / mi) +40m 4:36 / km | |
| ahr:150 shoes: Asics Gel Nimbus VII |
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| Stretching 7:00 [1] | |
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