Saturday Aug 26 |
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| Event: QOC Summer Short Series Sprints
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 | Running warm up/down 2:00 [2]0.25 mi (8:01 / mi) | |
| shoes: VJ Integrator, no spikes |
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| Orienteering race 19:06 [4]2.25 mi (8:28 / mi) +40m 5:00 / km | |
| ahr:170 max:186 spiked:9/10c shoes: VJ Integrator, no spikes |
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| Orienteering race 18:48 [4]*** 2.25 mi (8:22 / mi) +40m 4:55 / km | |
| ahr:173 max:183 spiked:7/9c shoes: VJ Integrator, no spikes |
| two fun sprints at QOC's glendening preserve. my back felt surprizingly ok during and afterwards, although my recent lack of real training made it hard to go much faster. 15-20% slower than eddie. |
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| C • Training 1 |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Friday Aug 25 |
| Stretching 10:00 [1] | |
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| I think maybe I overextended my back stretching yesterday, it feels worse than earlier this week. |
Thursday Aug 24 |
| Running (grass) 39:30 [2]4.85 mi (8:09 / mi) | |
| ahr:155 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [1] | |
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| Strength (core) 9:00 [1] | |
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Tuesday Aug 22 |
| Running (grass) 32:27 [2]3.9 mi (8:18 / mi) +20m 5:05 / km | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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| Strength (core) 5:00 [1] | |
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Sunday Aug 20 |
| Running 52:16 [2]5.67 mi (9:13 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| up the canal and back from lock 21. |
| Stretching 8:00 [1] | |
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| Strength (core) 5:00 [1] | |
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