Wednesday Sep 25 |
 | Running 32 [1]3.5 mi (9 / mi) | |
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| Helping someone train for PRT. Went slow to make sure they could run the whole time. Had to walk a couple of the uphills. |
| swimming 45:00 [3]1.5 mi (29:59 / mi) | |
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| Worked on starts and fly. Long free swim for the slow twitch. |
Tuesday Sep 24 |
| Running 28:28 [4]4.0 mi (7:06 / mi) | |
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| Run four miles splits of 715, 713, 711 and 648. Slow enough to talk the whole time and run around others on the track. |
| Running 19:00 [1]2.0 mi (9:29 / mi) | |
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| Warm up before and after. |
Sunday Sep 22 |
| Running 2:50:00 [2]20.0 mi (8:30 / mi) | |
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| Ran around Sugarloaf mountain. Just in case all of the hills did not take enough out of you, at mile 14 run up the mountain and then back down. Lots of good food at the end. |
| Orienteering 45:00 [1]1.5 mi (29:59 / mi) | |
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| Control pick up at Wheaton. Walked the pickup with a women from the Gazette. |
Saturday Sep 21 |
| Running 1:06:15 [1]8.0 mi (8:17 / mi) | |
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| Low key run before Sunday long run |
Friday Sep 20 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Run around the neighborhood. Low key so not sure how long. |
Thursday Sep 19 |
| swimming 1:15:00 [3]2.0 mi (37:29 / mi) | |
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| Arrived to swim practice late, thus the short distance. The water temp was 80, never warmed up. Had to sit in the sauna and shower for a while just to stop the shaking. |
Wednesday Sep 18 |
| Running 7.0 mi ( / mi) | |
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| Easy day run to loosen up legs. |
| Weightlifting 30:00 [5] | |
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| Leg workout with free weights. finally lifted 105% of body weight for leg curls. 3 X 12 reps. Added more weights for other sets. I think the strength is from all of the landscaping work. Cut down a couple of trees, flipped over some dirt and pulled out some roots. Replaced with new trees and shrubs. |
Tuesday Sep 17 |
| Running 50:00 [4]6.0 mi (8:20 / mi) | |
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| Wanted to use heart rate monitor; needs a new battery. Ran 6 X 800 with 400 jog in between. Warm up and cool down one mile. Took a while to warm up 310, 313, 310, 309, 304 and 302 for the 800's. |
Sunday Sep 15 |
| Orienteering 2:25:19 [3]8.2 km (17:43 / km) +205m 15:45 / km | |
| slept:6.0 |
| After running long the day before just curious if I could do more. Went to sleep late for me had to get up and do work before arriving at the park. Messed up first two controls a lot considering I had just seen them. Decided on the way to number 3 that I actually need to navigate. By about #10 reality set in. Slogged through the rest of the course. Today feel suprisingly good. Earned my day off and massage. |
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Blue - Splits |
Saturday Sep 14 |
| Running 2:17:00 [2]17.5 mi (7:49 / mi) | |
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| Long flat run on C and O canal. |
| Orienteering 2:06:00 [3]4.4 km (28:38 / km) +190m 23:33 / km | |
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| Night orienteering at Hemlock. Cloud cover so no help from the moon. |
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Green - Splits |
Thursday Sep 12 |
| swimming 1:40:00 [3]2.5 mi (39:59 / mi) | |
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| Combination of long and short intervals. Some kicking and pulling intervals. Effortless PR at 500 Free. |
Wednesday Sep 11 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Guess time; easy day after Tuesday workout. |
Tuesday Sep 10 |
| Running 1:15:00 [4]9.0 mi (8:20 / mi) | |
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| Ran 3 X 2 miles. One mile+ warm up and cool down, plus jogged lap in between sets. 14:18, 14:35 and 14:20 for each of the two miles sets. Could talk very comfortably the whole time. Some weaving around others on a rather crowded track. |
Monday Sep 9 |
| Running 36:00 [1]4.0 mi (9:00 / mi) | |
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| Did not time. Very slow to recover from Saturday and Sunday. Rest up for the workout on Tuesday. |
Sunday Sep 8 |
| Orienteering 2:11:11 [3]8.9 km (14:44 / km) +310m 12:33 / km | |
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| Lots of difficulties with #4-6. Went out slow just to be sure legs were OK from Saturday run. Picked up Tom Strat and Tim Good on the way to number 12. Picked up controls aftewards took about 30 mins. |
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Blue - Splits |
Saturday Sep 7 |
| Running 2:51:00 [2]21.0 mi (8:09 / mi) | |
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| Ran to Thompson boat house back up to Bethesda via Capital crescent. Last 7 miles uphill. Ran with group a little bit slower then I want; may change to faster group soon. |
Friday Sep 6 |
| Running 7.0 mi ( / mi) | |
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| Ran on trail through neighborhoods. Went a little further then I wanted before long run. |
Thursday Sep 5 |
| swimming 1:10:00 [3]2.0 mi (35:00 / mi) | |
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| Swimming some very slow. Some fast intervals with lots of breast stroke kicking. |
Sunday Sep 1 |
| Running 43:00 [3]5.0 mi (8:36 / mi) | |
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| Recovery day; Guessed time. |