Tuesday Jul 31 |
 | Bike (commute) 46:22  10.5 mi (13.6 mph) | |
| ahr:140 max:172 slept:7.0 weight:163.5lbs |
| overdue for a workout. and stretching.
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| Stretching 5:00 [0] | |
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| Bike (commute) 57:04  14.25 mi (15.0 mph) | |
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Wednesday Jul 25 |
| Running (grass) 32:48  4.0 mi (8:12 / mi) | |
| ahr:155 max:177 slept:7.0 weight:163.5lbs shoes: nike free |
| so my foot seems fine. will still have an easy week since I'm driving to boston tomorrow and back sunday.
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| Stretching 6:00 [0] | |
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Tuesday Jul 24 |
| Stretching 5:00 [0] | |
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| I was planning to rest this week for my foot, but now it seems like
maybe that's just a superficial thing. it still just kind of tingles
instead of hurting, and it's mostly the skin (complete with strange red
mark) that is affected. it actually feels like a burn if you can
believe it.
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Monday Jul 23 |
| Stretching 10:00 [0] | |
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Sunday Jul 22 |
| Running (trail) 1:10:00 [2] 7.3 mi (9:36 / mi) | |
| slept:9.0 (injured) shoes: Nimbus 8 |
| cabin john trail from democracy to 495. after a few miles, left arch suddenly started hurting (in a new spot at the front of the heel). hopefully not serious, I guess I will just rest and ice it for now.
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| Stretching 5:00 [0] | |
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Saturday Jul 21 |
| X-Training 25:00 [1] | |
| slept:3.0 |
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Friday Jul 20 |
| X-Training (elliptical) 30:00  | |
| ahr:132 max:156 slept:6.0 shoes: nike free |
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| Stretching 12:00 [0] | |
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Thursday Jul 19 |
| Running 41:52  4.95 mi (8:26 / mi) | |
| ahr:153 max:170 slept:7.0 shoes: Nimbus 8 |
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| C • Wow. Look at all this trainin... 1 |
| Stretching 12:00 [0] | |
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Wednesday Jul 18 |
| Bike 25:00 [1] 4.0 mi (9.6 mph) | |
| slept:5.0 |
| 3 bulls run laps with samantha after dinner. time/distance is a guess. tires need air, and my seat was too low, but otherwise we enjoyed ourselves.
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Tuesday Jul 17 |
| Running 33:46  4.0 mi (8:26 / mi) | |
| ahr:152 max:171 slept:7.0 weight:162.5lbs shoes: nike free |
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| Stretching 10:00 [0] | |
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Monday Jul 16 |
| Bike (commute) 47:27  10.5 mi (13.3 mph) | |
| ahr:136 max:161 |
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| Stretching 4:00 [0] | |
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| Bike (commute) 57:16  14.75 mi (15.5 mph) | |
| ahr:143 max:166 |
| home the long way through rock creek, a nice ride.
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Sunday Jul 15 |
| Running (trail) 1:09:30  7.15 mi (9:42 / mi) +50m 5:55 / km | |
| ahr:146 max:167 slept:8.0 weight:163lbs shoes: Nimbus 8 |
| seneca creek trail, from clopper rd northwards. planned to drag it out for an hour, but felt good, and it was easy to go even longer. had some gu, maybe that did it. hot in the sun (~93F), but not bad in the forest. I kept running into herds of deer just standing on the trail.
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| Stretching 12:00 [0] | |
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Saturday Jul 14 |
| Rollerblading 1:12:31  10.0 mi (8.3 mph) | |
| slept:8.0 shoes: RB yellow wheels |
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| Stretching 3:00 [0] | |
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| X-Training 30:00 [1] | |
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Friday Jul 13 |
| Note | |
| slept:2.0 weight:162lbs |
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| C • I don't know how you can do th... 1 |
Thursday Jul 12 |
| Running 34:01  4.0 mi (8:30 / mi) | |
| ahr:149 max:173 weight:163lbs shoes: nike free |
| office 4. easy, except for pushing the final hill, which I think I'll start doing more often.
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| Stretching 12:00 [0] | |
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Wednesday Jul 11 |
| Bike 1:00:58  14.2 mi (14.0 mph) | |
| ahr:135 |
| back in MD today. rode from home down to beach drive and the rock creek trail. turned around at Veirs mill rd.
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| Stretching 10:00 [0] | |
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Tuesday Jul 10 |
| Running 54:54  6.1 mi (9:00 / mi) | |
| ahr:148 shoes: Nimbus 8 |
| same trail as sunday, but to the end. I could have used a pg-style FDF hat.
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| Stretching 6:00 [0] | |
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Monday Jul 9 |
| Bike (stationary) 30:00 [1] | |
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| hotter today, but at least the tour was on.
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| Stretching 5:00 [0] | |
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Sunday Jul 8 |
| Running (grass) 42:49  4.75 mi (9:00 / mi) | |
| ahr:147 max:163 shoes: nike free |
| found a great grassy trail across the street from the hampton inn. in a wildlife refuge, along a landing strip. there was a little bit of shade too, which was nice since it was almost 90F.
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| Stretching 7:00 [0] | |
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Saturday Jul 7 |
| Note | |
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| to outer banks
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Friday Jul 6 |
| Running 16:22 [2] 1.8 mi (9:05 / mi) | |
| ahr:143 shoes: nike free |
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| Stretching 7:00 [0] | |
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Thursday Jul 5 |
| X-Training (walking) 17:00 [1] 1.1 mi (15:26 / mi) | |
| ahr:105 slept:4.0 |
| treadmill
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| X-Training (elliptical) 15:00 [2] | |
| ahr:136 |
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| Stretching 7:00 [0] | |
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Wednesday Jul 4 |
| Running 29:03 [2] 3.13 mi (9:16 / mi) | |
| ahr:139 slept:8.0 shoes: Nimbus 8 |
| easy run along rock creek / beach drive. ooh, look at me running two days in a row.
the new mattress was delivered yesterday, we ended up with a regular firm one. felt great for my back, but Alex doesn't like it yet...which is funny since she was pushing for this one over other options. we'll see if she gets used to it. I recall hating that firm twin mattress the first few nights many years ago in towson.
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| Stretching 9:00 [0] | |
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| C • mattress 6 |
Tuesday Jul 3 |
| Running 34:27  4.0 mi (8:36 / mi) | |
| ahr:150 max:167 slept:3.0 shoes: nike free |
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| Stretching 11:00 [0] | |
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Monday Jul 2 |
| Bike (commute) 47:23  10.5 mi (13.3 mph) | |
| ahr:140 weight:161lbs |
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| Stretching 5:00 [0] | |
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| Bike 51:18  11.16 mi (13.1 mph) | |
| ahr:139 max:169 |
| commute home, through singletrack for 1.7mi at cabin john.
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Sunday Jul 1 |
| Orienteering 53:29  *** 7 km (7:38 / km) +100m 7:08 / km | |
| ahr:152 shoes: Nike Zoom Waffle |
| terrain run at great falls. lacking o-shoes at the moment, so using xc/track shoes.
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| Stretching 7:00 [0] | |
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