Sunday Jul 30 |
 | Running (treadmill) 20:00 [2] 2.18 mi (9:10 / mi) | |
| ahr:127 weight:159lbs shoes: Asics Gel Nimbus VII #2 |
| 64F, hehehe. could have used a breeze or change of scenery though. supposed to be 99 ("feels like" 107) on tues...nice. |
| Stretching 15:00 [1] | |
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Saturday Jul 29 |
| Orienteering race 35:40 [4] *** 4.5 km (7:56 / km) +100m 7:08 / km | |
| spiked:17/18c weight:159lbs shoes: VJ Integrator, no spikes |
| QOC summer series at rock creek park (rockville). fun course and map by Nadim. felt decent running, navigating well until the very last one (17), then a pretty big mistake when I stopped too early on the wrong part of a hillside. hot hot hot (90F). forest was actually pretty nice, I dare say nicer than most stuff near boston in the summer.
remind me to bring a towel to dry off next time. and since I weighed in at 154.5 afterwards (that might be a record), there was obviously a lot of sweating going on.
in other news, my back and feet felt ok, which is good. have been unpacking nonstop since wednesday, alex is quite the slave-driver there. got the treadmill setup in the basement, for an alternative to DC weather. |
| Stretching 10:00 [1] | |
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Short - Splits |
Thursday Jul 27 |
| Note | |
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| new house! yeah it's hotter here. moving truck unloaded last night, unpacking begins today. |
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| C • But your still just off 495...... 2 |
Sunday Jul 23 |
| Running (treadmill) 10:00 [2] 1.0 mi (10:00 / mi) | |
| slept:3.5 shoes: Asics Gel Nimbus VII #2 |
| drove alex and samantha down to DC yesterday, came back on the bus overnight. my back was feeling really good all day, so I thought I should mess it up. |
| Stretching 10:00 [1] | |
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| Strength (ankles) 10:00 [1] | |
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| back felt fine after running, but tight after this. |
Thursday Jul 20 |
| Stretching 10:00 [1] | |
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| Bike (MTB) 28:00 [2] | |
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| had planned some o with JF, but my back still sucks, so it seemed better not to push it. monster headache too, it seems like I always get those when I'm not training...withdrawl? |
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| C • Weather was perfect today too.... 2 |
Wednesday Jul 19 |
| Stretching 20:00 [1] | |
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Tuesday Jul 18 |
| Stretching 15:00 [1] | |
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Monday Jul 17 |
| Running (treadmill) 9:00 [2] 1.11 mi (8:06 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| just testing out the treadmill. back felt ok running, but then slightly irritated later. |
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| C • Training 3 |
| Stretching 10:00 [1] | |
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Sunday Jul 16 |
| Running 17:46 [2] 1.8 mi (9:52 / mi) +20m 5:56 / km | |
| shoes: Asics Gel Nimbus VII #2 |
| a very easy run up towards harvard and back. my back wasn't really hurting today, but it didn't feel normal again either. |
| Stretching 20:00 [1] | |
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Saturday Jul 15 |
| Stretching 20:00 [1] | |
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| mostly stretching my hip flexors and quads all day. not sure if I made my back worse by running yesterday.
picked up the treadmill this morning. it's a relatively old (8-10yrs?) schwinn model and unfortunately only goes up to 10mph, which is a major drawback. but it seems pretty solid, and the only mention I could find on the internet said it was going for around $1900 in 1997. I could probably still do some indoor interval/tempo workouts by adjusting with some additional incline. anyways, for $0, I couldn't pass it up. |
Friday Jul 14 |
| Stretching 6:00 [1] | |
| slept:5.0 (injured) |
| my back is hurting this morning like it's 2002. probably from leaning over the crib attempting to convince samantha she was sleepy. tight hip flexors, maybe also from wednesday's speedwork. |
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| C • My upper-back/neck went to h**... 2 |
| Running long (trail) 1:10:00 [2] 8.75 mi (7:59 / mi) +200m 4:38 / km | |
| ahr:154 shoes: Asics Gel Nimbus VII |
| trails at wachusett reservoir. nice and soft from the rain, and today's heat made it a bit of a steambath towards the end. back felt ok once I got loosened up. |
| Stretching 8:00 [1] | |
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Thursday Jul 13 |
| Running (grass) 33:50 [2] 4.14 mi (8:10 / mi) +30m 4:58 / km | |
| ahr:152 slept:6.5 shoes: Asics Gel Nimbus VII |
| 5 loops at the high school. |
| Strength (ankles) 10:00 [1] | |
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| my ankle strength routine consists entirely of trying not to fall off the dynadisc stability-trainer. seemed a little easier than last time. |
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| C • fall off the dynadisc? 3 |
| Stretching 8:00 [1] | |
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Wednesday Jul 12 |
| Running warm up/down 26:00 [2] 3.25 mi (7:59 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| at the harvard town track. 2mi warmup, 1.25 cooldown. |
| Running intervals (track) 4:33 [5] 1.6 km (2:51 / km) | |
| shoes: Asics Gel Nimbus VII #2 |
| 4x400m, with long rest. wasn't sure how many I was going to do, but since I'm being cautious, 4 seemed like a good number to start out with. I thought maybe I would run 73s or something, but was surprized to be going ever faster without too much trouble.
400m, endhr, rest-hr (rest)
70.8, 170, 110 (4:28)
70.2, 170, 109 (4:15)
66.2, 168, 113 (4:15)
66.1, 168, 112 (4:57)
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| Stretching 10:00 [1] | |
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| C • speed 2 |
Tuesday Jul 11 |
| Bike (mtb) 42:00 [2] | |
| ahr:135 rhr:49 weight:160lbs |
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| Strength (ankles) 7:00 [1] | |
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Monday Jul 10 |
| Running 37:50 [2] 4.5 mi (8:23 / mi) | |
| ahr:145 shoes: Asics Gel Nimbus VII #2 |
| along wachusset dam in the evening. nice wind kept it feeling cool (76F) and mostly bug-free. cramp again, but mostly ran through it. |
| Stretching 10:00 [1] | |
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Sunday Jul 9 |
| Running (grass) 20:03 [2] 2.6 mi (7:43 / mi) | |
| ahr:143 max:160 shoes: Asics Gel Nimbus VII #2 |
| 86F but dry and with a nice breeze. got a cramp so I cut it short. new shoes. |
| Stretching 11:00 [1] | |
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Saturday Jul 8 |
| Running (grass) 20:00 [2] 2.6 mi (7:41 / mi) +10m 4:43 / km | |
| ahr:149 shoes: Asics Gel Nimbus VII |
| 3 loops at the high school. foot felt ok. yesterday was my last day of work in boston. haven't gotten a chance to enjoy non-employment yet, but I don't start in MD until the 31st, so there's still hope for some relaxation. in other news, I might be getting a nice treadmill for free from a guy at work who doesn't want it anymore. the only condition is that I have to go get it. I think he said it weighs like 200 or 300lbs, so that should be interesting. |
| Stretching 10:00 [1] | |
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Thursday Jul 6 |
| Running 30:38 [2] 3.85 mi (7:57 / mi) +20m 4:52 / km | |
| ahr:152 slept:7.0 (injured) shoes: Asics Gel Nimbus VII |
| left arch hurting a little, better after stopping to stretch. hurt a bit in the evening too. |
| Stretching 5:00 [1] | |
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Wednesday Jul 5 |
| Running 42:20 [3] 5.88 mi (7:11 / mi) +50m 4:22 / km | |
| ahr:152 max:167 shoes: Asics Gel Nimbus VII |
| with neil and darien at lunch. hot. |
| Stretching 10:00 [1] | |
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Tuesday Jul 4 |
| Note | |
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| harvard rd race - 5mi, maybe as a tempo... |
| Running warm up/down 20:00 [2] 2.22 mi (9:00 / mi) +15m 5:29 / km | |
| shoes: Asics Gel Nimbus VII |
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| Running race (road) 30:16 [4] 5.0 mi (6:03 / mi) +126m 3:29 / km | |
| ahr:178 max:182 shoes: Asics Gel Nimbus VII |
| the harvard road race. was pretty sure I would be slower than last year since I was training twice as much then. definitely felt worse. I ran relatively easier at the beginning last year, which is why I was able to keep up before the hill this time. haven't been doing many of those recently either. ran mostly by myself until until two guys passed me on the hill and another near the end. interesting to compare HR from last year.
miles (ahr)
5:39 (171)
5:58 (178)
6:34 (180)
6:36 (180)
5:29 (180)
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| Stretching 15:00 [1] | |
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Monday Jul 3 |
| Running 16:55 [2] 2.0 mi (8:26 / mi) +10m 5:10 / km | |
| shoes: Asics Gel Nimbus VII |
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| Stretching 10:00 [1] | |
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Sunday Jul 2 |
| Running (grass) 32:41 [2] 4.1 mi (7:57 / mi) +20m 4:53 / km | |
| ahr:152 shoes: Asics Gel Nimbus VII |
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| Running (strides) 1:25 [5] 0.5 km (2:50 / km) | |
| shoes: puma h street |
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| Stretching 7:00 [1] | |
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Saturday Jul 1 |
| Running 32:00 [2] 4.0 mi (7:59 / mi) | |
| ahr:146 weight:160.5lbs shoes: Asics Gel Nimbus VII |
| running, with samantha. |
| Stretching 15:00 [1] | |
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