Sunday Jul 30 |
 | mowing! warm up/down 33:00 [2] | |
| slept:6.9 weight:154.4lbs |
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Saturday Jul 29 |
| Orienteering 1:12:12 [3] 4.44 km (16:16 / km) +111m 14:27 / km | |
| slept:6.4 weight:155lbs shoes: VJ Falcon 1 |
| QOC - SSS at Mark Twain School, Rockville, MD. |
Friday Jul 28 |
| Running 22:53 [2] 2.6 mi (8:47 / mi) | |
| slept:5.2 weight:155.4lbs shoes: Nike Air Training |
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| Cool Down 5:00 [2] | |
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| |
| Stretching 28:33 [3] | |
| shoes: Nike Air Training |
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Wednesday Jul 26 |
| Running 12:59 [2] | |
| slept:5.2 weight:154.4lbs shoes: Nike Air Training |
| Run from home to community fitness center |
| Stretching 29:32 [3] | |
| shoes: Nike Air Training |
| Cycle situps - 100 & Crunches 20 |
| Stair Master 17:26 [2] | |
| shoes: Nike Air Training |
| |
| Cool Down 4:00 [3] | |
| shoes: Nike Air Training |
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Tuesday Jul 25 |
| Note | |
| slept:5.7 weight:154.6lbs (injured) |
| I'm having slight spasm lower right back. But will try to run and exercise after work. |
Saturday Jul 22 |
| Orienteering 1:48:00 [3] 3.9 km (27:42 / km) | |
| shoes: VJ Falcon 1 |
| QOC - Summer Series at Pataspco state park near McKcKeldin. Its rain so hard when we started. Most of the trails were flooded and very muddy. It wasn't too hot but soaked and fun. I made 3 errors of 13 controls. I need to practice more and more........ |
Friday Jul 21 |
| Treadmill 20:00 [2] 1.72 mi (11:38 / mi) | |
| slept:7.7 weight:154.4lbs shoes: Nike Air Training |
| Decided to workout at our community fitness center. Good news! The fitness has ordered some new equipments and machines and carpet. |
| Step Climber Machine 15:00 [2] | |
| shoes: Nike Air Training |
| Brand new step climber machine. |
| Stretching 27:33 [3] | |
| shoes: Nike Air Training |
| 100 cycle situps + 20 crunches |
Thursday Jul 20 |
| Note | |
| slept:5.3 weight:154.4lbs (rest day) |
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Wednesday Jul 19 |
| Climb Stairs 42 [2] | |
| slept:5.6 weight:155.4lbs shoes: Clark casual work shoes |
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| Stretching 27:12 [3] | |
| shoes: Nike Air Training |
| 75 cycle situps + 15 crunches |
| Treadmill 35:00 [2] 5.31 km (6:35 / km) | |
| shoes: Nike Air Training |
| 5.5 mph for 29 min plus 6 min cool down. |
| Step Climber Machine 13:00 [1] | |
| shoes: Nike Air Training |
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Tuesday Jul 18 |
| Note | |
| slept:5.5 weight:154.2lbs |
| Unable to measure my body fat cuz one of our friend's kid screwed up our weight scale program. Now, I have cut down drink # of oz. of coffee. Before, I usually drank about 30 oz. a day but now only up to 12 oz. My goal is up to 8 oz. |
Monday Jul 17 |
| Climb Stairs 44 [2] | |
| slept:5.6 weight:155lbs shoes: Clark casual work shoes |
| |
| Stretching 25:08 [2] | |
| shoes: Nike Air Training |
| |
| Treadmill 30:00 [2] 2.85 mi (10:30 / mi) | |
| shoes: Nike Air Training |
| Too hot to go out for running. The temp index is around 102 degree. So, I decided to workout in community fitness center. At the beginning on treadmill, my left calf was lil stiff for about 7 min then went it away. Feel pretty good after 30 min. |