Saturday Aug 31 |
 | Running 2:36:00 [2]19.5 mi (7:59 / mi) | |
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| Long run from Grosvenor to Union Station via Capital crescent trail |
| Orienteering 1:45:23 [2]8.15 km (12:56 / km) | |
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| Went slow in the beginning to be sure OK from morning run. Some troubles with the last control. Carried a balloon to subtract time. Felt OK at the end. |
Saturday Aug 24 |
| Running 2:28:00 [2]18.5 mi (7:59 / mi) | |
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| Much easier a week later. Ran faster and felt much better aftewards. What a difference a week makes. Rained on most of the way; made all but the diehards stay home. |
Tuesday Aug 20 |
| Running 1:10:00 [4]8.0 mi (8:44 / mi) | |
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| Slow warm up and cool down with four faster miles in between- 655, 704, 712 and 718. Slow enough to talk the whole time. |
Monday Aug 19 |
| Running 49:00 [1]5.0 mi (9:47 / mi) | |
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| slow recovery day |
Sunday Aug 18 |
| Running 30:00 [3]3.0 mi (10:00 / mi) | |
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| Stop to do push ups and sit ups a couple of times |
| swimming 1:45:00 [3]2.0 mi (52:29 / mi) | |
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| Worked on starts and relay racing. Fast freestyle intervals. IM order 50's with 10 each push up and sit ups between each 50 for 800 total. |
Saturday Aug 17 |
| Running 2:32:00 [2]18.5 mi (8:12 / mi) | |
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| Run from Grosvenor metro to Union Station. Take the train back. |
Thursday Aug 15 |
| Running 45:00 [2]5.0 mi (9:00 / mi) | |
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Wednesday Aug 14 |
| Running 49:00 [1]6.0 mi (8:09 / mi) | |
| slept:8.5 |
| slow run;recovery day from Tuesday workout. Waited until dark to let temp. drop |
Tuesday Aug 13 |
| Running 48:00 [4]6.0 mi (7:59 / mi) | |
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| Ran slow one mile warm and cool down with four faster miles in between. Temp. approx 95. Ran 7:44, 709, 735 and 725. |
Sunday Aug 11 |
| swimming 2:15:00 [3]3.5 mi (38:34 / mi) | |
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| Fast 100 yd intervals with some slower swimming in between. |
| Running 45:00 [3]5.0 mi (9:00 / mi) | |
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| Went slow did not time; guessed about time. |
Saturday Aug 10 |
| Running 2:10:00 [2]16.75 mi (7:45 / mi) | |
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| Flat trail run. Started out slow picked up each mile. |
Sunday Aug 4 |
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Blue - Splits |