Thursday Jul 31 |
 | Running 1:23:00 [1]10.0 mi (8:17 / mi) | |
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| Stiff at the beginning of the run. Wonder why? Took about 5 miles of running to loosen up then I was somewhat faster. A little bit sleep deprived with all of the work at my job. |
Wednesday Jul 30 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery day. |
Tuesday Jul 29 |
| Running 1:58:00 [1]14.0 mi (8:25 / mi) | |
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| Ran point to point. Probably did not eat enough before starting the run. Ran OK through 10 miles felt pretty tired at the end and hungry. The half marathon was probably a factor also. |
| Running 27:00 [1]3.0 mi (9:00 / mi) | |
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| Ran home after the metro ride. After eating a sandwich and drinking a tall lemonade felt better. |
Sunday Jul 27 |
| Running 1:33:08 [5]13.1 mi (7:06 / mi) | |
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| MCRRC Riley's Rumble Half marathon. Somewhat hilly course. Temp at start of race low 80's by finish high 80's. Stayed in second the whole race. Ran the second half faster then the first half. Ended up 43 out of 596. First place master's and 10 more points. The course out and back so could see the competition coming from behind and the men front runners. Well organized with lots of gatorade and water. Must have run to slow because got home, mowed the lawn, pulled out a rootstock and weeded the flower beds. |
| Running 20:00 [1]2.0 mi (10:00 / mi) | |
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| Warm up an cool down for race. |
| swimming 30:00 [2] | |
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| Wanted to swim after the race. Pool had to many slow swimmers and somewhat crowded. Ended up water running and freestyle kicking just to strectch the legs out. Pool closed so could not stay longer. |
Saturday Jul 26 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Easy day. Mid 80's |
Friday Jul 25 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Easy day. |
Wednesday Jul 23 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery day. |
Tuesday Jul 22 |
| Running 1:49:30 [2]14.0 mi (7:49 / mi) | |
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| Ran point to point. Used a different trail for part of the way just for a change of pace. Tried to be careful and not run to fast. This time ran with different people along most of the way so was able to have no problem talking and drinking my water. Only stopped to watch the volleyball players in DC. |
| Running 17:00 [1]2.0 mi (8:30 / mi) | |
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| Sat on the metro for about 30 mins and ran home. Just in case I was not motivated to run, the approaching storm seemed to provide it. Was sick from the metro ride so this included stopping to throw up. Barely made it home when it down poured. |
Monday Jul 21 |
| Running 54:00 [1]6.0 mi (9:00 / mi) | |
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| Recovery day. Stopped to pick up a biker that wiped out. |
Sunday Jul 20 |
| Orienteering 2:54:29 [3]8.73 km (19:59 / km) +380m 16:25 / km | |
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| DVOA long course championships. Extremely slow moving for me in the woods. Able to use my legs on the trails somewhat. All of the training I have been doing seemed to be of no help. |
| Running 10:00 [1]1.0 mi (10:00 / mi) | |
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| Warm up before the course. |
Saturday Jul 19 |
| Running 1:50:30 [1]14.0 mi (7:53 / mi) | |
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| Ran point to point. More humidy vs the last week and less hilly. |
| Weightlifting 1:15:00 [3] | |
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| Circuit training. |
Friday Jul 18 |
| Note | |
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| Threw 15 lb bowling ball approx one thousand times over five day period. This is the first exercise that I have done that has helped to improve my poor balance. Able to throw three strikes in a row several times never could get a fourth. |
Thursday Jul 17 |
| Running 1:04:00 [2]8.0 mi (7:59 / mi) | |
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| Ran around campus; cut out some of the climb that I experienced the other days. A litte bit warmer low 80's. Trying to take it a little bit easy this week. |
Wednesday Jul 16 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Time an estimate. Running through the gourge, the trail faded out and ended. Had to climb through steep woods, so lost some time. |
Tuesday Jul 15 |
| Running 58:00 [1]7.0 mi (8:17 / mi) | |
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| More running around campus. Found some grass and trails to run on just for a change. Wanted to lift weights; ran by and it was closed. |
| swimming 10:00 [1] | |
| slept:8.5 |
| Swam in the falls. Rather strong so had to swim hard to get to the edge and underneath. Temp of water said 64. |
Monday Jul 14 |
| Running 1:25:00 [2]10.0 mi (8:30 / mi) | |
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| Ran around campus. Extremely hilly up and down. Started out the run by mostly climbing did not want to be in the valley and have to climb out. |
Saturday Jul 12 |
| Running 2:19:00 [1]17.0 mi (8:10 / mi) | |
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| Ran from the house into DC. Took the metro home. Able to run 8min/miles for 15 miles, reality set in when I had to wait for the lights to change. Very stiff had to walk a bit before I could run. What a disappointing run after the race the day before. Felt fine until towards the end. |
| Running 19:00 [1]2.0 mi (9:29 / mi) | |
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| After sitting on the metro for 30 mins had to jog back home. Walked some of the uphills. Had a lawn to mow. |
Friday Jul 11 |
| Running 34:00 [2]4.0 mi (8:30 / mi) | |
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| Warm up and cool down with some straight away pickups. |
| Running 6:13 [5]1.0 mi (6:13 / mi) | |
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| One mile race. My heat was rather large; able to cut in soon. Ran even paced 46-200m 93-400 m 307 at 800m. Thought I would be a lot faster. Never seemed to be quick. Fast enough for 1st master's and 10 pts in the MCRRC championship club series. Temps in the mid 80's at gun time. |
Thursday Jul 10 |
| Running 1:55:11 [2]14.5 mi (7:56 / mi) | |
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| easy semi-long run. |
Wednesday Jul 9 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery day |
Tuesday Jul 8 |
| Running 1:38:00 [4]12.0 mi (8:09 / mi) | |
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| Run with 2 miles @ 6:50/mile and 2 miles @ 7:05/mile- the first set was slight downhill the next two slight uphill. The temp was around 90 only used the water stops on the trail; did not lug my water. Took the in between miles a bit easier. |
Sunday Jul 6 |
| Running 1:40:00 [4]12.0 mi (8:20 / mi) | |
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| By the early morning it was already hot. Lots of leg pains had to slow down and just jog the rest of the way. Bowled 8 games the day before so I was paying for it now. Think I was a tad dehydrated. |
| swimming 25:00 [2]0.5 mi (49:58 / mi) | |
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| Kicked in the water. Mostly freestyle. |
Saturday Jul 5 |
| Running 1:13:00 [1]8.0 mi (9:07 / mi) | |
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| Another recovery day. |
Friday Jul 4 |
| Running 1:12:00 [3]8.0 mi (9:00 / mi) | |
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| Recovery day; ran around the mall waiting for the fireworks. |
Thursday Jul 3 |
| Running 1:36:00 [3]12.0 mi (7:59 / mi) | |
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Wednesday Jul 2 |
| Running 39:00 [4]5.0 mi (7:48 / mi) | |
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Tuesday Jul 1 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| Warm-up for tonight's run. |
| Running 1:36:21 [2]12.0 mi (8:01 / mi) | |
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| Ran to the DC line and back. |