Thursday Jan 31 |
 | Running 34:51  4.05 mi (8:36 / mi) | |
| slept:5.0 shoes: nike free |
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| Stretching 12:00 [0] | |
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Wednesday Jan 30 |
| Running 34:51 4.05 mi (8:36 / mi) | |
| ahr:155 shoes: Nimbus 8 |
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| Stretching 10:00 [0] | |
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Tuesday Jan 29 |
| Running 52:12  5.98 mi (8:43 / mi) | |
| ahr:154 slept:4.0 shoes: nike free |
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| Stretching 4:00 [0] | |
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Sunday Jan 27 |
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| Event: QOC: Lake Fairfax
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| Running warm up/down (grass) 5:31  0.6 mi (9:12 / mi) | |
| ahr:158 max:170 slept:5.0 shoes: VJ Falcon spikes 2007 |
| to remote start for sprint 2 |
| Orienteering race (sprint) 20:41  3.38 km (6:07 / km) +50m 5:42 / km | |
| ahr:171 max:183 shoes: VJ Falcon spikes 2007 |
| sprint 2, no compass. route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |
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| C • Nice results! 1 |
| Running (grass) 5:05  0.53 mi (9:39 / mi) +16m 5:29 / km | |
| ahr:155 max:165 shoes: VJ Falcon spikes 2007 |
| back from remote start/finish |
| Orienteering race (sprint) 17:33  3.25 km (5:24 / km) +25m 5:12 / km | |
| ahr:175 max:182 shoes: VJ Falcon spikes 2007 |
| sprint 1, no compass. route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |
| Running warm up/down (grass) 4:38  0.4 mi (11:40 / mi) | |
| ahr:145 max:159 shoes: VJ Falcon spikes 2007 |
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| Stretching 10:00 [0] | |
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Adv Sprint 1 - Splits |
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Adv Sprint 2 - Splits |
Friday Jan 25 |
| Running (grass) 33:35  4.0 mi (8:23 / mi) | |
| ahr:155 max:164 slept:6.0 shoes: nike free |
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| Stretching 7:00 [0] | |
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Thursday Jan 24 |
| Running (grass) 33:14  3.96 mi (8:22 / mi) | |
| ahr:161 max:181 slept:5.0 shoes: nike free |
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| Stretching 8:00 [0] | |
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Wednesday Jan 23 |
| Bike (stationary) 15:00 [1] | |
| ahr:116 max:129 slept:5.0 weight:161.5lbs |
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| Stretching 12:00 [0] | |
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Tuesday Jan 22 |
| Running (grass) 35:07  3.98 mi (8:49 / mi) | |
| ahr:150 slept:7.0 shoes: Nimbus 8 |
| planning to take it slightly easier this week. |
| Stretching 10:00 [0] | |
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Sunday Jan 20 |
| Orienteering 58:27  8.48 km (6:53 / km) | |
| ahr:166 max:192 spiked:47/48c slept:4.0 shoes: VJ Falcon spikes 2007 |
| at 23F, probably the coldest training day for me so far this winter. did the same GFMD control picking course again, fastest time so far. ocad says the course is ~5.4k, but the gps has come out to ~8k each time I've run it. could I be adding that much extra distance? I would expect less since the legs are so short. or maybe I have the scales messed up.
oh, and I'm pretty sure I drove off with the map and compass on top of the car, and that the compass hung on until I was on 495. unfortunately it's not the first time I've done this. |
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| C • Though if the last time you... 1 |
| Stretching 10:00 [0] | |
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Friday Jan 18 |
| Running (grass/snow) 54:29  5.95 mi (9:10 / mi) | |
| ahr:159 max:189 slept:6.0 weight:160lbs shoes: Nimbus 8 |
| on an inch or two of wet snow. definitely more tiring than usual. |
| Stretching 10:00 [0] | |
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Thursday Jan 17 |
| Note | |
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| bought tickets for sweden. feeling relatively motivated to get into shape for Tiomila, hopefully I won't overdo it. |
| Strength (pilates) 22:00 [1] | |
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Wednesday Jan 16 |
| Running (grass) 52:46  5.9 mi (8:55 / mi) | |
| ahr:151 max:169 slept:3.75 shoes: Nimbus 8 |
| do I really need sleep? it seems like I'm surviving on less and less these days. knees are still slightly sore, I should be careful to be nice to them. arches and lower back feeling surprizingly good for the last few days [knock on wood]. |
| Stretching 10:00 [0] | |
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| added crunches to my "stretching" routine sometime last week. maybe that's what's helping my back? |
Tuesday Jan 15 |
| Running (grass) 43:15  4.96 mi (8:43 / mi) | |
| ahr:154 shoes: nike free |
| knees a bit sore after sunday, especially up and down the stairs. felt pretty good running though. |
| Stretching 10:00 [0] | |
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Sunday Jan 13 |
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| Event: QOC: South Fork
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| Running warm up/down (terrain) 8:52  0.83 mi (10:37 / mi) | |
| ahr:144 max:167 slept:7.0 shoes: VJ Falcon spikes 2007 |
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| Orienteering race 1:09:47  9.62 km (7:15 / km) +333m 6:11 / km | |
| ahr:174 max:183 spiked:17/19c shoes: VJ Falcon spikes 2007 |
| a decent run, with one stupid mistake, and one stupid route choice. see route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |
| Running warm up/down (terrain) 10:49  0.93 mi (11:38 / mi) | |
| ahr:152 max:163 shoes: VJ Falcon spikes 2007 |
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| Stretching 10:00 [0] | |
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Blue - Splits |
Friday Jan 11 |
| Running (grass) 34:03 [3] 4.0 mi (8:30 / mi) | |
| slept:7.0 shoes: nike free |
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| Stretching 10:00 [0] | |
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| some after the run, and some at home after work. |
Thursday Jan 10 |
| Running (grass) 54:12  6.0 mi (9:02 / mi) | |
| ahr:155 slept:5.5 shoes: Nimbus 8 |
| feeling somewhat better, just left with a runny nose. |
| Stretching 9:00 [0] | |
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Wednesday Jan 9 |
| Running 16:11  1.81 mi (8:55 / mi) | |
| ahr:147 max:160 slept:3.5 (sick) shoes: nike free |
| just an easy run to see how I'm doing. feeling better, but throat still sore. alex is sick again, along with samantha and maybe eliza. good times. on the bright side, it was in the 60s today. not well enough to make it out the last two days when it's been up to 70. |
| Stretching 10:00 [0] | |
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Monday Jan 7 |
| Note | |
| slept:10.5 weight:162lbs (sick) |
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Sunday Jan 6 |
| Note | |
| (sick) |
| sick for real this time. |
Friday Jan 4 |
| Running 43:20 [2] 5.01 mi (8:38 / mi) | |
| shoes: nike free |
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| Stretching 10:00 [0] | |
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Thursday Jan 3 |
| Running (grass) 53:01  5.91 mi (8:59 / mi) | |
| ahr:155 max:173 slept:6.5 weight:162.5lbs shoes: Nimbus 8 |
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| Stretching 9:00 [0] | |
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Wednesday Jan 2 |
| Strength (pilates) 20:00 [1] | |
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| Stretching 5:00 [0] | |
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Tuesday Jan 1 |
| Running (trail) 38:34 [2] 4.0 mi (9:37 / mi) | |
| ahr:152 slept:4.5 weight:160lbs shoes: nike free |
| at cabin john |
| Stretching 8:00 [0] | |
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