Sunday Dec 31 |
 | Bike (MTB) 1:04:00 [2] | |
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| cabin john, from home. |
Saturday Dec 30 |
| Running (treadmill) 25:00 [2] 3.07 mi (8:09 / mi) | |
| ahr:147 weight:158lbs shoes: Asics Gel Nimbus VII #2 |
| cut it short because of a headache. I think I'm dehydrated. |
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| C • Your only 158? No wonder you... 2 |
| Stretching 10:00 [0] | |
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Wednesday Dec 27 |
| Running (treadmill) 35:00 [2] 4.31 mi (8:07 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [0] | |
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Tuesday Dec 26 |
| Note | |
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| driving home from VT |
| Stretching 5:00 [0] | |
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Monday Dec 25 |
| Running 33:00 [2] 3.7 mi (8:54 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| run with dad, casey, and the monkeys. I added on some extra road instead of doing the hill run/dive |
| Stretching 15:00 [0] | |
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Saturday Dec 23 |
| Running 28:00 [2] 3.0 mi (9:20 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| cummings rd run with dad/casey |
| Running hills 11:00 [3] | |
| shoes: Asics Gel Nimbus VII #2 |
| dad's hill run |
| Stretching 5:00 [0] | |
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| should have stretched more, but opted for hot tub therapy instead |
Wednesday Dec 20 |
| Running 32:59 [3] 4.0 mi (8:14 / mi) | |
| ahr:160 slept:5.0 shoes: Asics Gel Nimbus VII #2 |
| felt slow, maybe because I was slightly overdressed, or due to shortness on sleep this week. |
| Stretching 10:00 [0] | |
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| tight |
Monday Dec 18 |
| Running (treadmill) 32:15 [2] 4.01 mi (8:02 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| been testing out heel-toe running form starting last week for the first time since ~2000. I had originally switched to a more-forefoot footstrike because of the knee injuries I had. it helped, but I've had arch problems instead. so I'm switching back for a while to give my feet a rest/change. making a cautious transition, we'll see how it goes. |
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| C • Whole-foot-to-toe is the most ... 2 |
| Stretching 10:00 [0] | |
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Sunday Dec 17 |
| Orienteering 1:13:00 [1] *** 5 km (14:36 / km) | |
| spiked:10/10c |
| took samantha on the brown course at Greenbelt. we had to weave a bit in some places to keep her out of the thorns, but she didn't seem to mind too much. no compass. |
Friday Dec 15 |
| Running 31:35 [3] 4.0 mi (7:53 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| outside during lunch. the flocks of geese have been busy fertilizing the grass so that it will grow nice and thick for me to run on. unfortunately my shoes are now fertile also. |
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| C • That's good! 2 |
| Stretching 12:00 [0] | |
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Wednesday Dec 13 |
| Running 31:53 [2] 4.0 mi (7:57 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 9:00 [0] | |
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Monday Dec 11 |
| Running (treadmill) 30:00 [2] 3.71 mi (8:04 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| C • We missed you on Sunday... It... 2 |
| Stretching 14:00 [0] | |
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Sunday Dec 10 |
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| Event: Mid-Atlantic Championships
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Saturday Dec 9 |
| Running (track) 33:27 [2] 4.14 mi (8:04 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| ran at the local HS (WJ) track for the first time. it looks ghetto, but the surface isn't bad at all. |
| Stretching 15:00 [0] | |
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Thursday Dec 7 |
| Running (grass) 32:00 [2] 3.9 mi (8:12 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| from work. seriously close to getting nailed by a fast-moving minivan, complete with fake wood panels. I should watch out for those. |
| Stretching 14:00 [0] | |
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Tuesday Dec 5 |
| Running (treadmill) 20:00 [2] 2.05 mi (9:45 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| zzzzz. got another DVR cable box for the basement, unfortunately the treadmill is loud, so TV hard to hear. maybe I need to rig up some better speakers or headphones. |
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| C • Try some noise cancellation he... 1 |
| Stretching 10:00 [0] | |
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Sunday Dec 3 |
| Running (treadmill) 25:00 [2] 2.6 mi (9:37 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 14:00 [0] | |
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Saturday Dec 2 |
| Running 36:00 [2] 6.3 km (5:43 / km) +100m 5:18 / km | |
| shoes: Asics Gel Nimbus VII #2 |
| a short trail/terrain loop at seneca creek park. |
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| C • I like that place 4 |
| Stretching 5:00 [0] | |
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