Saturday Mar 31 |
 | Running warm up/down 4:00 [2] 0.4 mi (10:00 / mi) | |
| weight:161.5lbs shoes: VJ Integrator, no spikes |
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| Orienteering race 1:33:26 [4] 14.9 km (6:16 / km) +450m 5:27 / km | |
| ahr:171 spiked:26/26c shoes: VJ Integrator, no spikes |
| blue at fair hill. felt ok, but dead tired at the end. I think if I was more in shape I would enjoy running through the open parts, but as it was it seemed to drag on. no mistakes, but some hesitation on route choices. feet and back felt surprisingly fine afterwards. |
| Stretching 10:00 [0] | |
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Day 1: Blue - Splits |
Friday Mar 30 |
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| Event: DVOA A-Meet (Interscholastics)
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| X-Training (elliptical) 20:00 [2] | |
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| Stretching 16:00 [0] | |
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| Stretching 15:00 [0] | |
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| some evening stretching too |
Wednesday Mar 28 |
| Bike 45:18 [3] 10.5 mi (13.9 mph) | |
| ahr:154 slept:3.75 |
| morning ride to work. |
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| C • Tell me good news 2 |
| Stretching 3:00 [0] | |
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| Bike 44:00 [3] 10.5 mi (14.3 mph) | |
| ahr:153 |
| ride home |
| Stretching 7:00 [0] | |
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Tuesday Mar 27 |
| Running 34:11 [2] 4.0 mi (8:33 / mi) | |
| ahr:157 slept:7.5 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [0] | |
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Monday Mar 26 |
| X-Training (elliptical) 30:00 [2] | |
| ahr:138 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [0] | |
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Sunday Mar 25 |
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| Event: QOC: Little Bennett
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| Orienteering race 1:11:50 [4] *** 10.8 km (6:39 / km) +270m 5:55 / km | |
| ahr:172 spiked:16/16c shoes: VJ Integrator, no spikes |
| blue (9.5k) at little bennett. definitely not feeling in shape these days, but I just kept up a steady not-so-hard effort. mostly nice open forest or trail running, no mistakes really. lower back felt a bit tight.
killed my car battery by leaving the key turned to "on" while stretching and getting changed (I had opened the roof). thanks to Tim G for a jump! |
| Stretching 4:00 [0] | |
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| not sure why I didn't stretch longer. I guess I wasn't thinking about it. |
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Blue - Splits |
Friday Mar 23 |
| X-Training (elliptical) 24:00 [2] | |
| slept:6.0 shoes: Asics Gel Nimbus VII #2 |
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| Running 2:00 [2] 0.25 mi (8:01 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 13:00 [0] | |
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Wednesday Mar 21 |
| X-Training intervals 45:00 [3] | |
| slept:5.0 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [0] | |
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Tuesday Mar 20 |
| Running (grass) 32:33 [3] 4.0 mi (8:07 / mi) | |
| ahr:159 slept:6.5 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 12:00 [0] | |
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Sunday Mar 18 |
| Running 32:04 [3] 4.25 mi (7:32 / mi) | |
| ahr:162 rhr:57 weight:163.5lbs shoes: Asics Gel Nimbus VII #2 |
| at the WJ track. 748, 747, 736, 659 |
| Stretching 13:00 [0] | |
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Friday Mar 16 |
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| Event: Flying Pig XI
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| X-Training (elliptical) 43:00 [2] | |
| ahr:137 slept:8.5 |
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| Stretching 9:00 [0] | |
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Thursday Mar 15 |
| Running (grass) 33:52 [3] 4.0 mi (8:28 / mi) | |
| ahr:157 slept:7.0 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 4:00 [0] | |
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Wednesday Mar 14 |
| X-Training intervals (elliptical) 35:00 [3] | |
| ahr:147 max:170 slept:3.75 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 11:00 [0] | |
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Tuesday Mar 13 |
| Running (grass) 33:48 [2] 4.0 mi (8:26 / mi) | |
| ahr:157 max:170 slept:7.5 weight:162lbs shoes: Asics Gel Nimbus VII #2 |
| nice weather, 75F! |
| Stretching 8:00 [0] | |
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Sunday Mar 11 |
| Running (trail/terrain) 50:30 [3] ** 5.6 mi (9:00 / mi) +57m 5:26 / km | |
| slept:6.0 shoes: Asics Gel Nimbus VII #2 |
| running with Matthias at great falls VA. My back felt a little tight, nice weather though. |
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| C • Not the elusive London-based M... 2 |
| Stretching 5:00 [0] | |
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Friday Mar 9 |
| X-Training (elliptical) 20:00 [2] | |
| slept:7.0 weight:160lbs |
| morning |
Thursday Mar 8 |
| Running (grass) 34:00 [2] 4.0 mi (8:30 / mi) | |
| slept:8.0 shoes: Asics Gel Nimbus VII #2 |
| outside during lunch. got an inch of snow last night, but it was mostly melted. |
| Stretching 5:00 [0] | |
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Wednesday Mar 7 |
| Running (treadmill) 15:00 [2] 1.5 mi (10:00 / mi) | |
| slept:5.5 weight:161lbs shoes: Asics Gel Nimbus VII #2 |
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| X-Training (elliptical) 30:00 [2] | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 13:00 [0] | |
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Monday Mar 5 |
| Bike 15:00 [1] | |
| slept:9.0 |
| still feeling sick today, but better. hopefully almost done. |
| Stretching 9:00 [0] | |
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| C • Weight 1 |
Friday Mar 2 |
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| Event: BOK/US Team Umstead 007
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Thursday Mar 1 |
| Stretching 5:00 [0] | |
| slept:3.5 (injured) (sick) |
| I guess there is a possibility I will have to skip NC. that would suck though. |