Sunday Mar 23 |
 | Orienteering long 1:35:38  *** 13.7 km (6:59 / km) +200m 6:30 / km | |
| ahr:156 spiked:43/44c slept:6.0 shoes: VJ Falcon spikes 2007 |
| at GF MD. a slight variant on the usual 8k course which was getting too short timewise and too memorized. I ran all the odd-numbered controls followed by all the even numbered controls. the result was some new and interesting legs, and some pretty-much-the-same legs, a few of which I skipped. lots of people out today, I had to park way down the street. |
| Stretching 4:30 [0] | |
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Saturday Mar 22 |
| Stretching 3:00 [0] | |
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Friday Mar 21 |
| Running (grass) 31:51 [3] 3.94 mi (8:04 / mi) | |
| shoes: nike free |
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| Stretching 10:00 [0] | |
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Thursday Mar 20 |
| Running (trail) 50:59  5.49 mi (9:16 / mi) | |
| ahr:153 max:170 slept:8.0 shoes: Nimbus 8 |
| around the lake at seneca creek. couldn't decide whether to go shorter/longer, and I missed the turn for the long option. problem solved. definitely felt better than a week ago. nice day, but very windy. |
| Stretching 10:00 [0] | |
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Wednesday Mar 19 |
| Bike (stationary) 22:15 [1] | |
| ahr:125 max:130 slept:5.0 |
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| Stretching 11:00 [0] | |
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Tuesday Mar 18 |
| Running (grass) 51:40  5.91 mi (8:44 / mi) | |
| ahr:151 slept:5.0 shoes: Nimbus 8 |
| oops, almost didn't go since I forgot my jacket. a hat, two t-shirts and wind-pants worked well enough to save the workout. (low 40s F) |
| Stretching 11:00 [0] | |
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Monday Mar 17 |
| Bike (stationary) 30:00 [1] | |
| ahr:107 max:120 slept:8.0 weight:159.5lbs |
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| Stretching 13:00 [0] | |
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