Sunday Oct 21 |
 | Running (trail) 49:46 [2] 5.47 mi (9:05 / mi) | |
| ahr:144 shoes: Nimbus 8 |
| on the canal with samantha, going downstream starting at Carderock and then back.
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| Stretching 8:00 [0] | |
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Saturday Oct 20 |
| Orienteering 1:02:56  *** 8.35 km (7:32 / km) +100m 7:07 / km | |
| ahr:159 max:176 shoes: VJ Falcon spikes 2007 |
| terrain run at great falls, md. good stuff, I think I need a clean map though. my back was hurting a little beforehand, but I took some advil before heading out.
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| Stretching 10:00 [0] | |
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Thursday Oct 18 |
| Running 40:13  4.95 mi (8:07 / mi) | |
| ahr:151 max:170 slept:8.0 shoes: nike free |
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| Stretching 10:00 [0] | |
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Wednesday Oct 17 |
| X-Training 20:00 [1] | |
| ahr:130 slept:3.0 weight:160lbs |
| felt surprizingly un-tired today. good practice for december?
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| Stretching 6:00 [0] | |
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Tuesday Oct 16 |
| Running (grass) 50:23  6.0 mi (8:23 / mi) | |
| ahr:154 max:165 shoes: nike free |
| a new route from work out to muddy branch rd and back. pretty nice.
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| Stretching 10:00 [0] | |
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