Sunday Sep 23 |
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| Event: QOC Hemlock Overlook
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 | Running (terrain) 58:51  5.5 mi (10:42 / mi) +70m 6:24 / km | |
| ahr:161 max:179 shoes: VJ Falcon spikes 2007 |
| a few hours of carrying samantha around the zoo in the backpack this morning, got back too late to make it to the QOC event.
a big loop around seneca creek, mostly in sketchy areas. no map/compass. new shoes from the bermans, I'm back to spikes again.
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| Stretching 10:00 [0] | |
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Saturday Sep 22 |
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| Event: Sprint Series Final & US Relay Champs
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| Running 47:22 [2] 5.0 mi (9:28 / mi) | |
| ahr:145 shoes: Nimbus 8 |
| with samantha on the canal.
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| Bike 28:45  5.14 mi (10.7 mph) | |
| ahr:128 max:155 |
| around the neighborhood and to the playground with samantha.
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| X-Training 27:00 [1] | |
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| Stretching 12:00 [0] | |
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Friday Sep 21 |
| Bike (stationary) 15:00 [1] | |
| ahr:100 |
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| Stretching 16:00 [0] | |
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| knee feeling better after warming up and stretching out.
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Thursday Sep 20 |
| Running 15:55 [2] 1.84 mi (8:39 / mi) | |
| shoes: nike free |
| felt pretty crappy the last few days. cold is maybe 50% better today.
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| Stretching 16:00 [0] | |
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| L knee hurting a little bit, I think maybe I twisted it stretching?
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Monday Sep 17 |
| Stretching 5:00 [0] | |
| weight:165lbs (sick) |
| samantha helped.
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