Saturday Jul 19 |
 | Note | |
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| spent a lot of time putzing around, thniking about which bike ride and which run i was going to do...in the end i dont think it matters that much, there are hills everywhere and a trail in the woods is as good as it gets. |
| biking long (road bike) 2:50:00 [3] | |
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| To castlewood and back via direct route throughburbs. Stopped by my fathers on way back for breakfast, which revitalized me more than I thought it would, still seemed to have some energy left on last leg. I was glad to pull in to my front yard though! |
| running long 57:00 [3] | |
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| Ran in Castlewood, parked in woods at top of entry hill, ran down up then down garagesale or whatever its called, then up love 3% - very pleasant steady uphill in the neighborhood of 15 minutes, then around grotpeter and then up love for the second time. |
| biking 30:00 [1] | |
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| library, church, visit to friends house |
Friday Jul 18 |
| core work 15:00 [1] | |
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| yoga 15:00 [1] | |
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| ROM shoulder exercises 10:00 [1] | |
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| biking 1:20:00  | |
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| nursing home, meeting at whole foods, shopping.
adjusted my workout schedule last night. today supposed to have some run it, but i had to bike a little more than i wanted. |
| Note | |
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| 1 hour walking at the nursing home |
Thursday Jul 17 |
| ROM shoulder exercises 10:00 [1] | |
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| yoga 10:00 [1] | |
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| biking 1:30:00 [3] | |
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| including about 30 minutes of continuous Forest Park hills/rollers |
Wednesday Jul 16 |
| yoga 15:00 [1] | |
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| core work 15:00 [1] | |
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| running intervals 50:00  | |
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| 6 x 400 @ 1:35-1:40. going to be doing more speedwork, so i want to really watch out for injury. was going to do x 8, but knee hurt. jogged it out - by the time i was half way home it was fine. this happens to me every now and then, esp. when i start ramping up my run. |
| biking 35:00  | |
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| met M. deVoll at schlaflys for tyson courses. thx, Matt! |
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| C • You're welcome! 1 |
Tuesday Jul 15 |
| biking 25:00 [3] | |
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| errands |
| Note | |
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| Walk around park about 45 min |
Monday Jul 14 |
| Note | |
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| 1 hour walking at the nursing home. |
| ROM shoulder exercises 10:00 [1] | |
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| waiting for busses |
| running intervals 45:00 [3] | |
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| back from nursing home, warmup then 4 x 800 more or less. thought it was more like 600's till i checked on map...Need to do some pace counting work! jog/walk less than 400 between. |
| biking (cross bike) 1:40:00 [3] | |
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| grants trail to fathers and marks for SLOC meeting, with stakes in saddlebags, then back more direct route, with groceries.
Was able to keep up with a couple of road bikes for a short while on grants, but then i gave it up. Ride take about 10 min. longer on loaded cross bike. |
Sunday Jul 13 |
| biking 35:00 [2] | |
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| over to Marks house in the morning |
| swimming race 10:15 [3] | |
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| sprint tri 400m -yes, its slow but at least I was able to swim |
| biking race 24:00 [5] | |
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| the bike leg went ok, shortened from last year, so super short. |
| running race 22:00 [4] | |
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| not even sure if I should log this as tempo - haven't been running near enough.
times are guesses, and dont match up with distances, and if I add everything together it comes to more than elapsed time - will update later |
| biking 44:00  | |
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| soft tempo back from my fathers house on grants trail. got some of my energy back after a few minutes. |
| Note | |
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| So I did win my age group, and Mark G. got 3rd in his (tougher) age group - but it was a fairly small field (200) and I should have done better. I would say my run is about 70% of what it should be and bike about 85%. So a lot of work to do for the next event: Babler Beast Duathlon sprint, run-bike-run, in a beuatiful park with some beastly hills. |
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| C • Great job....... 3 |