Wednesday Nov 29 |
 | Running 15:55 [3] | |
| shoes: Nike Air Zoom |
| Running from my home to Piney Orchard Community Fitness Ctr. Then workout there for about an hour then running back home. |
| Stretching 28:49 [3] | |
| shoes: Nike Air Zoom |
| Cycle situps - 85 & crunches - 20 |
| Treadmill 30:00 [3] 2.44 mi (12:17 / mi) | |
| shoes: Nike Air Zoom |
| |
Monday Nov 27 |
| Running 21:12 [1] 2.2 mi (9:37 / mi) | |
| slept:5.4 weight:155lbs shoes: Nike Air Zoom |
| Finally, I'm back to workout since Nov 13th due whiplash. My neck feels much better but still slight stiff. |
| Stretching 29:38 [2] | |
| shoes: Nike Air Zoom |
| Cycle situps - 85. |
Monday Nov 20 |
| Note | |
| slept:5.1 weight:154.6lbs (injured) |
| Severe whip lash since Nov 13th. |
Saturday Nov 11 |
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| Event: BATONA 500
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Tuesday Nov 7 |
| Running 14:21 [2] | |
| slept:5.0 weight:155.2lbs shoes: Nike Air Zoom |
| My wife, Patti and I ran from home to community to vote. Afterward, we both workout at the fitness room then ran back home. |
| Stretching 40:53 [3] | |
| shoes: Nike Air Zoom |
| Cycle situps 75 + crunches - 20. |
| Cross Country 22:00 [3] 2.0 mi (10:59 / mi) | |
| shoes: Nike Air Zoom |
| |
Sunday Nov 5 |
| Orienteering 3:38:00 [1] | |
| slept:6.6 weight:156lbs |
| DVOA - White Clay Park near Newark, DE. Lil chilly and nice bright sunny! I got there early morning to help setup the event. There were 8 deaf orienteers and deaf event director involved this event. The event went very well and smooth. It was the 1st time for us to take the event. After I completed O' then I help with finish line. |
| Orienteering 2:47:10 [3] 5.44 km (30:44 / km) +195m 26:04 / km | |
| shoes: VJ Falcon 1 |
| DVOA - White Clay park near Newark, DE. It was the worst I ever play orienteering. I was not so happy about it. After control #4, I feel real good but after control #5. I was out of breath and ran out of gas quickly. Then I got dizzy and become disorient. After completed the green course, I got a migraine headache. No wondering why I didn't do well.. Oh well........... |
Saturday Nov 4 |
| Stretching 36:22 [3] | |
| slept:5.0 weight:155lbs shoes: Nike Air Zoom |
| Workout at Piney Orchard Fitness Center at 5:15AM. I was disppointed that the Fitness setup limited time to use the treadmill from 30 min to 20 min. 20 min is NOT enough. I am gonna complain to the fitness about it. |
| Running 20:00 [2] 2.25 mi (8:52 / mi) | |
| shoes: Nike Air Zoom |
| Treadmill - 6.0 mph then 5 min on 4.8 mph (cool down) |
| Cross Country 35:00 [3] 2.15 mi (16:16 / mi) | |
| shoes: Nike Air Zoom |
| Cross Country on grade 3 steep. |
Wednesday Nov 1 |
| Running 38:29 [2] 5.5 km (7:00 / km) | |
| slept:5.1 weight:155.2lbs shoes: Nike Air Zoom |
| |
| Stretching 31:58 [3] | |
| shoes: Nike Air Zoom |
| |