Sunday Jul 22 |
 | Running (trail) 1:10:00 [2] 7.3 mi (9:36 / mi) | |
| slept:9.0 (injured) shoes: Nimbus 8 |
| cabin john trail from democracy to 495. after a few miles, left arch suddenly started hurting (in a new spot at the front of the heel). hopefully not serious, I guess I will just rest and ice it for now.
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| Stretching 5:00 [0] | |
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Saturday Jul 21 |
| X-Training 25:00 [1] | |
| slept:3.0 |
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Friday Jul 20 |
| X-Training (elliptical) 30:00  | |
| ahr:132 max:156 slept:6.0 shoes: nike free |
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| Stretching 12:00 [0] | |
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Thursday Jul 19 |
| Running 41:52  4.95 mi (8:26 / mi) | |
| ahr:153 max:170 slept:7.0 shoes: Nimbus 8 |
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| C • Wow. Look at all this trainin... 1 |
| Stretching 12:00 [0] | |
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Wednesday Jul 18 |
| Bike 25:00 [1] 4.0 mi (9.6 mph) | |
| slept:5.0 |
| 3 bulls run laps with samantha after dinner. time/distance is a guess. tires need air, and my seat was too low, but otherwise we enjoyed ourselves.
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Tuesday Jul 17 |
| Running 33:46  4.0 mi (8:26 / mi) | |
| ahr:152 max:171 slept:7.0 weight:162.5lbs shoes: nike free |
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| Stretching 10:00 [0] | |
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Monday Jul 16 |
| Bike (commute) 47:27  10.5 mi (13.3 mph) | |
| ahr:136 max:161 |
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| Stretching 4:00 [0] | |
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| Bike (commute) 57:16  14.75 mi (15.5 mph) | |
| ahr:143 max:166 |
| home the long way through rock creek, a nice ride.
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