Sunday Oct 14 |
 | Orienteering 54:02  *** 6 km (9:00 / km) +100m 8:19 / km | |
| ahr:144 max:162 shoes: VJ Falcon spikes 2007 |
| at great falls va. went north from the visitor center up into riverbend park. not nearly as open there as it is in the rest of the place.
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| Stretching 15:00 [0] | |
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Saturday Oct 13 |
| Running 59:30 [2] 6.7 mi (8:52 / mi) | |
| shoes: Nimbus 8 |
| on the canal with samantha. from old angler's inn down to mile 9 and back.
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| Stretching 5:00 [0] | |
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Thursday Oct 11 |
| Running 42:00 [2] 5.0 mi (8:23 / mi) | |
| ahr:150 weight:162lbs shoes: nike free |
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| Stretching 11:00 [0] | |
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Tuesday Oct 9 |
| Running 35:08  4.0 mi (8:46 / mi) | |
| ahr:156 max:166 weight:162lbs shoes: nike free |
| sweet, another 90 degree day.
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| Stretching 13:00 [0] | |
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| still tight and sore from the stumble
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Monday Oct 8 |
| Note | |
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| our old bed was killing my lower back again, so we got another new one (we returned the last new one because it was too hard), this time it's on the soft side, but at least not lumpy.
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