Thursday Jul 31 |
 | Note | |
| slept:4.0 |
| rock climbing at an indoor gym (earth treks rockville) with some dudes from work. |
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| C • Tent 4 |
Wednesday Jul 30 |
| Running 34:29  3.97 mi (8:41 / mi) | |
| ahr:148 max:166 slept:11.0 shoes: Nimbus 8 |
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| Stretching 10:00 [0] | |
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Tuesday Jul 29 |
| Running 28:22  3.18 mi (8:55 / mi) | |
| ahr:155 max:169 slept:2.0 shoes: nike free |
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| Stretching 8:00 [0] | |
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Sunday Jul 27 |
| X-Training (mowing) 40:00 [1] | |
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| coming up on a crazy work-week. hopefully I will sneak enough training in. |
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| C • Labor Day Wkend 2 |
Saturday Jul 26 |
| Orienteering 46:32  **** 6.67 km (6:59 / km) | |
| ahr:168 max:180 spiked:19/22c slept:6.0 weight:160lbs shoes: VJ Falcon spikes 2007 |
| Dave's QOC training at the Twain school. corridor-o, only a little bit of map on either side of the course line visible. went pretty well, only a few times where I wished for more map. a fun exercise. lower back still hurting. |
| Stretching 2:00 [0] | |
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Thursday Jul 24 |
| Running (grass) 35:21  3.94 mi (8:57 / mi) | |
| ahr:149 max:173 slept:5.0 shoes: Nike Air Max 360 II |
| because I sometimes end up not running for stupid reasons (work, munchkins, hurricane, etc), I have this new plan where I just try to go every day, and assume that something will come up tomorrow. seems to be working too well this week. |
| Stretching 15:00 [0] | |
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| pretty sore from something I did yesterday, probably the knee exercises. back still hurting from basement-toy-cleanup tuesday night. |
Wednesday Jul 23 |
| Running (grass) 32:40  3.94 mi (8:17 / mi) | |
| ahr:151 max:175 slept:5.0 weight:160.5lbs shoes: Nike Air Max 360 II |
| added some easy accelerations on the uphill parts in the second half of the run. storm imminent, so I didn't wait around for good gps signal. |
| Stretching 18:00 [0] | |
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| a little bit of strength too. trying some for my knee. |
Tuesday Jul 22 |
| Running (grass) 35:22  3.96 mi (8:55 / mi) | |
| ahr:147 max:165 shoes: Nimbus 8 |
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| Stretching 15:00 [0] | |
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Monday Jul 21 |
| Running 34:40  3.96 mi (8:46 / mi) +30m 5:19 / km | |
| ahr:151 max:178 shoes: nike free |
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| Stretching 5:00 [0] | |
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Sunday Jul 20 |
| Running (trail) 50:56  4.62 mi (11:01 / mi) +30m 6:43 / km | |
| ahr:145 max:167 shoes: Nike Air Max 360 II |
| a very lazy run on the cabin john trail. it was pretty hot (90 in the shade), and I was feeling undercaffeinated. |
| Stretching 5:00 [0] | |
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| X-Training (mowing) 38:00 [1] | |
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Friday Jul 18 |
| Note | |
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| too hot today. having a bit of a crazy week, which is impacting training. |
Thursday Jul 17 |
| Running 34:36  3.93 mi (8:47 / mi) | |
| ahr:159 max:170 shoes: Nike Air Max 360 II |
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| Stretching 13:00 [0] | |
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Tuesday Jul 15 |
| Running (grass) 43:19  4.89 mi (8:51 / mi) | |
| ahr:155 max:176 slept:7.0 shoes: Nimbus 8 |
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| C • session data 3 |
| Stretching 22:00 [0] | |
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Sunday Jul 13 |
| Running (trail) 1:10:56  7.44 mi (9:31 / mi) +30m 5:51 / km | |
| ahr:153 max:170 slept:7.0 weight:160lbs shoes: Adidas Adizero XT |
| seneca creek trail south from 28, almost made it to the next road crossing before turning around. I was afraid it would all be the same next-to-the-creek type trail since the park is quite narrow in this area. but it did wander away up the hillside enough times to keep it interesting. about half way back, it got quite dark and windy, but then eased up without any downpour or trees falling on my head. |
| Stretching 6:00 [0] | |
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Saturday Jul 12 |
| Rollerblading 11:08  0.91 mi (4.9 mph) | |
| ahr:107 max:131 shoes: RB yellow wheels |
| with the girls in the stroller and Bailey on the leash. didn't make it far before Bailey was dragging and samantha said "all done" |
| X-Training (mowing) 40:00 [1] | |
| ahr:114 max:128 |
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| Stretching 5:00 [0] | |
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Friday Jul 11 |
| Running 22:01  2.56 mi (8:36 / mi) | |
| ahr:150 max:169 shoes: Nike Air Max 360 II |
| From the auto shop to work. Since monday, the car won't idle without stalling, so I have to give it gas whenever it's out of gear. that often requires an extra foot, or part thereof. my knee issue has been bothering me a bit more this week, maybe because my legs are just more tight all around. hamstrings especially. |
| Stretching 12:00 [0] | |
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| X-Training (walking) 34:00 [0] 2.3 mi (14:46 / mi) | |
| shoes: Nike Air Max 360 II |
| back to the shop. Many benjamins later, car is all good. |
| Stretching 5:00 [0] | |
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| some extra time on the foam roller while watching the TDF. |
Thursday Jul 10 |
| Running (grass) 42:59  4.93 mi (8:43 / mi) | |
| ahr:151 max:167 shoes: nike free |
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| Stretching 15:00 [0] | |
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Wednesday Jul 9 |
| Running (grass) 15:56  1.84 mi (8:39 / mi) | |
| ahr:153 max:174 shoes: Nike Air Max 360 II |
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| Stretching 15:00 [0] | |
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Monday Jul 7 |
| Running (grass) 33:55  3.98 mi (8:31 / mi) | |
| ahr:159 max:172 shoes: Nike Air Max 360 II |
| ended up working a bit harder than usual due to the heat, without going any faster to show for it. |
| Stretching 5:00 [0] | |
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| X-Training (mowing) 35:00 [1] | |
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| just realized US champs are a month away and I'm not registered and don't have flights yet. better get on that. |
Sunday Jul 6 |
| Running (grass) 38:54  4.01 mi (9:40 / mi) | |
| ahr:146 max:166 slept:9.0 shoes: Nimbus 8 |
| two laps on bulls run in the evening. drizzling, and lots of bunnies. |
| Stretching 3:00 [0] | |
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| not enough! |
Saturday Jul 5 |
| Note | |
| slept:5.0 |
| up at 3:30am to drive home from VT. no traffic at all, just fussy munchkins. |
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| C • Did people finally run out of gas money? 3 |
| Bike (road) 6:00 [0] | |
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| Samantha wanted to ride around the neighborhood, but then changed her mind. |
Friday Jul 4 |
| Running warm up/down 10:32  1.07 mi (9:50 / mi) | |
| ahr:140 max:163 shoes: Nimbus 8 |
| warming up around saxtons river with daddy-o. my lower back has been bothering me recently from bending over eliza's crib (she's not sleeping well recently), so I thought that might be a problem. I was planning to run easy or run with him, but felt decent after the warmup so I decided I would start it as a tempo and see what happened. |
| Running race (road) 18:56  3.1 mi (6:06 / mi) +20m 3:43 / km vdot: 53.0 | |
| ahr:179 max:188 shoes: Nimbus 8 |
| no idea how to pace these days, so I just went out at "o-race effort". felt decent after a few minutes, so I continued to gradually pick up the pace (and places) the rest of the way. ended up 6th of ~80.
splits: 614 (flat), 629 (up+down hill), 540 (flat), 34 |
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| C • Not too shabby for your first race in a while (I presume) 1 |
| Running warm up/down (cooldown) 11:27  0.96 mi (11:56 / mi) | |
| ahr:144 max:154 shoes: Nimbus 8 |
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| Stretching 13:00 [0] | |
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Thursday Jul 3 |
| X-Training (hiking) 2:00:00 [0] 2.79 mi (43:01 / mi) | |
| shoes: Nimbus 8 |
| checking some boundaries with daddy-o to make sure the new trail he's having bulldozed for the local HS is actually on their property. pretty nice forest. |
Wednesday Jul 2 |
| Running (trail) 32:33  2.2 mi (14:48 / mi) +150m 7:35 / km | |
| ahr:140 max:164 shoes: Nimbus 8 |
| with dad and crasey the swamp dog around their chester town forest loop. |
| Stretching 8:00 [0] | |
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Tuesday Jul 1 |
| Running hills (trail) 20:10  1.64 mi (12:18 / mi) +100m 6:25 / km | |
| ahr:151 max:166 shoes: Nimbus 8 |
| Drove up to VT early this morning. got in around 2:30 in the afternoon.
once up and down daddy-o's crazy hill, and then around the pines and fields while he did another hill.
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| Stretching 10:00 [0] | |
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