Sunday Aug 31 |
 | Rollerblading 1:13:33  9.61 mi (7.8 mph) | |
| ahr:135 max:161 shoes: RB yellow wheels |
| with munchkins on the crescent trail. some scraped up knuckles from a minor slip on wet leaves on the way back up. |
Saturday Aug 30 |
| Running 1:07:27  6.88 mi (9:49 / mi) | |
| ahr:145 max:163 shoes: Nimbus 8 |
| late afternoon run in cabin john park, all the way up to the northern end. was planning to go longer (back southwards) but my left foot was a bit sore, and I wanted to get back because mom and daddy-o had just gotten in. |
| Stretching 11:00 [0] | |
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Thursday Aug 28 |
| Running 34:20  3.96 mi (8:39 / mi) | |
| ahr:145 max:167 slept:5.0 shoes: Nimbus 8 |
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| Stretching 12:00 [0] | |
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Wednesday Aug 27 |
| Running intervals (grass) 38:10  4.91 mi (7:46 / mi) | |
| ahr:150 max:172 shoes: nike free |
| a bit of an experiment to see if my lower back would allow anything faster than easy-pace. (it's been feeling ok recently) I miss being able to do track workouts. between mile 2-4 I did (800m fast, 400 easy) x3. not super hard, but a decent effort. L-arch a bit sore by the end but otherwise I might be ok. |
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| C • Isn't L-arch a bit far down... 1 |
| Stretching 12:00 [0] | |
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Tuesday Aug 26 |
| Running (grass) 46:12  5.49 mi (8:25 / mi) | |
| ahr:152 max:165 shoes: Nike Air Max 360 II |
| due to some schedule changes, I ended up running an hour after eating lunch. definitely felt full the whole time, but didn't quite get cramped up. |
| Stretching 11:00 [0] | |
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Monday Aug 25 |
| Running 33:03  3.96 mi (8:20 / mi) | |
| ahr:146 max:163 shoes: Nimbus 8 |
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| Stretching 7:00 [0] | |
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Sunday Aug 24 |
| Bike 5:00 [1] | |
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| hotel gym in chicago, watching the gold medal basketball game. nice gym actually, complete with foam rollers. |
| X-Training (elliptical) 25:00 [2] | |
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| Stretching 20:00 [0] | |
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Friday Aug 22 |
| Running 32:10  3.21 mi (10:00 / mi) | |
| ahr:134 max:172 shoes: Nimbus 8 |
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| Stretching 9:00 [0] | |
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Thursday Aug 21 |
| Running long (grass) 1:04:34  7.63 mi (8:26 / mi) | |
| ahr:147 max:168 shoes: Nike Air Max 360 II |
| will be out of town for a wedding this weekend, so I had to try to get something longer in early, just in case. |
| Stretching 12:00 [0] | |
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Wednesday Aug 20 |
| Running 32:25  3.94 mi (8:14 / mi) | |
| ahr:144 max:171 shoes: nike free |
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| Stretching 12:00 [0] | |
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Tuesday Aug 19 |
| Running 46:04  5.44 mi (8:28 / mi) | |
| ahr:148 max:170 shoes: Nimbus 8 |
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| Stretching 17:00 [0] | |
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Sunday Aug 17 |
| Running long (trail) 1:29:14  9.47 mi (9:24 / mi) | |
| ahr:146 max:172 slept:8.0 shoes: Nike Air Max 360 II |
| seneca creek trail. a bit overgrown in the section along game preserve rd, which I was not really in the mood for. nice otherwise. felt sluggish at first, but good once I got going. |
| Stretching 10:00 [0] | |
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Saturday Aug 16 |
| Rollerblading 1:12:02  9.66 mi (8.0 mph) | |
| ahr:136 max:162 shoes: RB yellow wheels |
| with all the girlies on the crescent trail, Alex on her new bike, and me pushing the munchkins. a new transmitter battery did the trick for the HRM. |
| Stretching 3:00 [0] | |
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Thursday Aug 14 |
| Running (grass) 32:43  3.93 mi (8:18 / mi) | |
| slept:8.0 shoes: nike free |
| no reading from the HRM. will try a new battery. |
| Stretching 12:00 [0] | |
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Wednesday Aug 13 |
| Running (grass) 45:38  5.47 mi (8:20 / mi) | |
| ahr:144 max:161 slept:7.0 shoes: Nike Air Max 360 II |
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| Stretching 16:00 [0] | |
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Tuesday Aug 12 |
| Running (grass) 32:54  3.96 mi (8:18 / mi) | |
| ahr:145 max:158 slept:7.0 shoes: Nike Air Max 360 II |
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| Stretching 16:00 [0] | |
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Monday Aug 11 |
| Stretching 12:00 [0] | |
| slept:5.0 |
| sore. got home at 3am. |
Sunday Aug 10 |
| Running warm up/down 5:46  0.5 mi (11:32 / mi) | |
| slept:8.0 shoes: VJ Falcon spikes 2007 |
| found myself at the map boxes without a control card. oops, to the car and back just before the whistle. took a few more seconds after the whistle to get the clues in. |
| Orienteering race 1:33:23  ** 10.23 mi (9:07 / mi) | |
| ahr:140 max:171 spiked:26/27c shoes: VJ Falcon spikes 2007 |
| a bit frazzled for the first few controls, but I managed to avoid any problems as a result. briefly off the map after #5, but I don't think much time was lost there. almost 100% open terrain today (with much less sage), so it was mostly just running. knee felt a little better, I only tweaked it once. Something weird going on with either the HRM or the HR; reading low much of the time, and really low some of the time.
map+route
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| Running warm up/down 6:50 [1] 0.52 mi (13:02 / mi) | |
| ahr:97 max:112 shoes: VJ Falcon spikes 2007 |
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| Stretching 15:00 [0] | |
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Blue 2 - Splits |
Saturday Aug 9 |
| Running warm up/down 3:23  0.25 mi (13:32 / mi) | |
| ahr:132 max:148 slept:5.0 shoes: VJ Falcon spikes 2007 |
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| Orienteering race 1:19:39  ** 7.88 mi (10:06 / mi) | |
| ahr:171 max:179 spiked:25/27c shoes: VJ Falcon spikes 2007 |
| a pretty good run except for totally blowing 19. from the splits it looks like I lost almost 8 minutes there, which was a few more than I initially thought. basically I was in the red and got lazy/stupid. the good news is that it means I wasn't running as slowly as I thought the rest of the time. the navigation was generally easy, with very fast terrain. disappointed with the result though.
tweaked my knee a few times, usually when pushing through sage patches, and also hyperextended it a few times in other places. I suspect that is the real nature of the injury, but it's kindof hard to tell. it mostly feels stiff afterwards.
map+route
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| Running warm up/down 1:59  0.19 mi (10:16 / mi) | |
| ahr:134 max:141 shoes: VJ Falcon spikes 2007 |
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| Stretching 15:00 [0] | |
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Blue 1 - Splits |
Thursday Aug 7 |
| Running (grass) 15:39  1.8 mi (8:41 / mi) | |
| ahr:150 max:174 shoes: Nimbus 8 |
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| Stretching 17:00 [0] | |
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Wednesday Aug 6 |
| Running (grass) 33:02  3.98 mi (8:17 / mi) | |
| ahr:147 max:165 shoes: nike free |
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| Stretching 15:00 [0] | |
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Tuesday Aug 5 |
| Running (grass) 34:04  3.97 mi (8:34 / mi) | |
| ahr:152 max:179 shoes: Nike Air Max 360 II |
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| Stretching 15:00 [0] | |
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Monday Aug 4 |
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| Event: 2008 Laramie Daze & US Champs
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| Note | |
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| I am so not in shape for WY. |
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| C • Trash talk 4 |
| Running 41:20  4.95 mi (8:20 / mi) | |
| ahr:151 max:170 shoes: Nimbus 8 |
| got to witness some odd squirrel mating ritual while I was standing around waiting to acquire some satellites. ah, technology. |
| Stretching 6:00 [0] | |
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Sunday Aug 3 |
| Rollerblading 52:38  6.09 mi (6.9 mph) | |
| ahr:123 max:155 shoes: RB yellow wheels |
| on the crescent trail with the girlies in the double stroller, and alex on her bike (for the first time in quite a while). Alex has the same bike she got when she was 12, so she may be due for a new one. |
Saturday Aug 2 |
| X-Training (mowing) 40:00 [1] | |
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Friday Aug 1 |
| Running (road) 1:00:05  6.44 mi (9:20 / mi) | |
| ahr:142 max:159 shoes: Nike Air Max 360 II |
| a nighttime run in towards downtown bethesda and back. first time on many of the neighborhood streets. one of those runs where you only vaguely know where you're going and it works out perfectly. fun, and seems like no immediate foot issues from the road. |
| Stretching 10:00 [0] | |
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