Sunday Mar 30 |
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| Event: QOC - Wheaton
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 | Running warm up/down 1:31 [1] 0.15 mi (10:08 / mi) | |
| slept:8.0 (sick) shoes: VJ Falcon spikes 2007 |
| not really a warmup, just jogging from the car to registration. |
| Orienteering race 52:16  *** 9.34 km (5:36 / km) +100m 5:19 / km | |
| ahr:170 spiked:16/17c shoes: VJ Falcon spikes 2007 |
| Felt decent during the run, but didn't push too hard since I'm definitely sick. considered staying home, but I'm not sure that would have helped my recovery. Wheaton is quite green in parts, so plenty of trail running. |
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Red - Splits |
Saturday Mar 29 |
| Note | |
| slept:8.0 (sick) |
| Samantha, Eliza, and I all have colds. coincidence? |
Friday Mar 28 |
| Running (trail) 57:42  6.14 mi (9:23 / mi) | |
| ahr:146 max:171 slept:4.5 shoes: Nimbus 8 |
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| Stretching 8:00 [0] | |
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Wednesday Mar 26 |
| Running 32:45 [2] 3.95 mi (8:17 / mi) | |
| shoes: nike free |
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| Stretching 12:00 [0] | |
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Tuesday Mar 25 |
| Running (grass) 54:36  6.43 mi (8:30 / mi) | |
| ahr:151 max:175 slept:7.0 shoes: Nimbus 8 |
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| Stretching 10:00 [0] | |
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Monday Mar 24 |
| Bike (stationary) 40:00 [1] | |
| ahr:112 slept:4.5 |
| tired today, but it helped that there was some freaky demon show ("a haunting") on the discovery channel. |
| Stretching 10:00 [0] | |
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Sunday Mar 23 |
| Orienteering long 1:35:38  *** 13.7 km (6:59 / km) +200m 6:30 / km | |
| ahr:156 spiked:43/44c slept:6.0 shoes: VJ Falcon spikes 2007 |
| at GF MD. a slight variant on the usual 8k course which was getting too short timewise and too memorized. I ran all the odd-numbered controls followed by all the even numbered controls. the result was some new and interesting legs, and some pretty-much-the-same legs, a few of which I skipped. lots of people out today, I had to park way down the street. |
| Stretching 4:30 [0] | |
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Saturday Mar 22 |
| Stretching 3:00 [0] | |
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Friday Mar 21 |
| Running (grass) 31:51 [3] 3.94 mi (8:04 / mi) | |
| shoes: nike free |
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| Stretching 10:00 [0] | |
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Thursday Mar 20 |
| Running (trail) 50:59  5.49 mi (9:16 / mi) | |
| ahr:153 max:170 slept:8.0 shoes: Nimbus 8 |
| around the lake at seneca creek. couldn't decide whether to go shorter/longer, and I missed the turn for the long option. problem solved. definitely felt better than a week ago. nice day, but very windy. |
| Stretching 10:00 [0] | |
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Wednesday Mar 19 |
| Bike (stationary) 22:15 [1] | |
| ahr:125 max:130 slept:5.0 |
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| Stretching 11:00 [0] | |
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Tuesday Mar 18 |
| Running (grass) 51:40  5.91 mi (8:44 / mi) | |
| ahr:151 slept:5.0 shoes: Nimbus 8 |
| oops, almost didn't go since I forgot my jacket. a hat, two t-shirts and wind-pants worked well enough to save the workout. (low 40s F) |
| Stretching 11:00 [0] | |
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Monday Mar 17 |
| Bike (stationary) 30:00 [1] | |
| ahr:107 max:120 slept:8.0 weight:159.5lbs |
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| Stretching 13:00 [0] | |
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Sunday Mar 16 |
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| Event: QOC Patuxent
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| Running warm up/down (grass) 3:00 [2] 0.5 km (6:00 / km) | |
| shoes: VJ Falcon spikes 2007 |
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| Orienteering race 1:15:50  *** 13.1 km (5:47 / km) +100m 5:35 / km | |
| ahr:173 max:183 spiked:13/16c shoes: VJ Falcon spikes 2007 |
| a decent run, fun to be back at patuxent after so long...brings back some memories from the M16 days. I was able to run pretty hard, and it was nice to be close to JT. the sleeping this week probably helped. |
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| C • Leaving Pax? 2 |
| Running warm up/down (grass) 6:10  0.62 mi (9:53 / mi) | |
| ahr:147 max:155 shoes: VJ Falcon spikes 2007 |
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Blue - Splits |
Friday Mar 14 |
| Bike (stationary) 20:00 [1] | |
| ahr:119 max:128 slept:7.5 |
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| Stretching 10:00 [0] | |
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| samantha has another cold, so I'm trying to get some sleep in order to avoid it. hopefully I won't have to miss sunday, which I'm looking forward to. |
Thursday Mar 13 |
| Running (trail) 1:03:24  6.45 mi (9:50 / mi) | |
| ahr:153 max:169 slept:5.0 shoes: Nimbus 8 |
| lunchtime at seneca creek. |
| Stretching 7:00 [0] | |
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Wednesday Mar 12 |
| Bike warm up/down (stationary) 10:00 [1] | |
| ahr:118 max:129 slept:7.5 shoes: nike free |
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| Running 15:33  1.83 mi (8:30 / mi) | |
| ahr:153 max:166 shoes: nike free |
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| Stretching 15:00 [0] | |
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Tuesday Mar 11 |
| Running (grass) 51:37  5.87 mi (8:47 / mi) | |
| ahr:152 max:174 slept:6.0 shoes: Nimbus 8 |
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| Stretching 11:00 [0] | |
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Sunday Mar 9 |
| Orienteering 56:31  *** 8.5 km (6:39 / km) | |
| ahr:166 spiked:47/49c slept:6.5 shoes: Nimbus 8 |
| great falls md. |
| Stretching 10:00 [0] | |
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Saturday Mar 8 |
| Stretching 3:00 [0] | |
| slept:4.5 |
| swimming class with samantha. |
Friday Mar 7 |
| Bike (stationary) 25:00 [1] | |
| ahr:110 max:120 slept:4.5 |
| missed the lunchtime window for training, and then it turned cold and rainy. something is better than nothing I suppose. |
| Stretching 10:00 [0] | |
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Thursday Mar 6 |
| Running (trail) 53:00  5.6 mi (9:28 / mi) +125m 5:30 / km | |
| ahr:157 max:173 slept:7.5 shoes: Nimbus 8 |
| an awesome lunchtime escape to Seneca creek st park. less than 10 minutes from the office, I will definitely have to try this more often during the week. very nice weather in the 50s. |
| Stretching 5:00 [0] | |
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Wednesday Mar 5 |
| X-Training (elliptical) 15:00 [1] | |
| ahr:117 max:127 slept:4.5 shoes: Nimbus 8 |
| had planned to run outside, but it turned out to be colder (mostly because of wind chill) than expected, and I didn't even have a jacket in my bag today. silly me. |
| Bike (stationary) 5:00 [1] | |
| ahr:107 max:115 shoes: Nimbus 8 |
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| Stretching 10:00 [0] | |
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Tuesday Mar 4 |
| Running (grass) 51:35  5.89 mi (8:46 / mi) | |
| ahr:150 max:166 slept:7.5 shoes: Nimbus 8 |
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| Stretching 9:00 [0] | |
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Sunday Mar 2 |
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| Event: QOC Bowie
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| Running warm up/down 7:58  0.83 mi (9:36 / mi) | |
| ahr:160 max:179 slept:7.5 shoes: VJ Falcon spikes 2007 |
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| Orienteering race 58:55  *** 9.08 km (6:29 / km) | |
| ahr:171 max:181 spiked:22/26c shoes: VJ Falcon spikes 2007 |
| my first time running at bowie, an interesting area. A decent run I suppose, the worst problem being that I got almost all the way from the start to 26 before I realized it was not #1. also I would have totally skipped #7 if it weren't for Valerie yelling, "hey, don't forget this one".
thought I uploaded my gps track to routegadget yesterday, but it's not there, maybe I never actually hit submit. |
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| C • Route Gadget 2 |
| Running warm up/down 4:25  0.45 mi (9:53 / mi) | |
| ahr:153 max:159 shoes: VJ Falcon spikes 2007 |
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| Stretching 11:00 [0] | |
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| Note | |
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| finally ordered a new thumb compass this morning. seems like they don't make the cheapo silvas anymore, so I went with the new cheapo suunto. from amazon.com of all places.
I have been feeling a little behind on tiomila preparation, will have to catch up soon. spring weather this week should help. |
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| C • pity they don't seem to hav... 2 |
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Red - Splits |