Saturday Jul 15 |
 | Hiking 36:00 [2]3.2 mi (11:14 / mi) +170m 6:00 / km | |
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| Walked up to a lookout that gave a nice view of Harper's Ferry. Hiked up with my brother and nephew so stayed with them on the way up. On the way down ran it in 11 mins to get to the bottom and waited for them. Did not push my effort on the way down just let my legs roll and gravity did the rest. Rested about 10 mins on the top looking over the town and rivers. Rather hungry and did not have any food with me so once I was at the bottom hurried into town for a sandwich. Started to get a headache since I waited to long to eat, but it cleared once I ate about half of the sandwich. |
| Walking 1:00:00 [1]4.0 mi (14:59 / mi) | |
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| Walking around Harper's Ferry looking at the historical stuff plus the re-enactments. |
Friday Jul 14 |
| Walking 36:00 [1]3.0 mi (11:59 / mi) | |
| (injured) |
| My legs are still bothering me. Thinking of swimming and do nothing for a week to see if that makes them feel better. |
Thursday Jul 13 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 20:00 [2] | |
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| Lifted mostly for my legs. Seemed to make them feel better, but I am sure the massage had more to do with that. |
| Note | |
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| Ranked 19th in the Master's division for the Spring. Not bad considering both runs were training. |
Wednesday Jul 12 |
| Running hills 49:00 [2]6.0 mi (8:09 / mi) | |
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| Did 6 X 400 m downhill running. Warmed up and cooled down for two miles. walked some of the steeper parts on the way up as rest before the next one. Ran them rather fast trying not to break on the way down. |
| Running 1:51:00 [1]14.0 mi (7:56 / mi) | |
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| Second run of the day. Went to the C and O canal started out hot and cooled once the rain started. My legs feel OK hopefully the massage tonight will help. Iced my hamstrings again. Drank a very cold Ensure at the end of the run. |
Tuesday Jul 11 |
| Yard work 40:00 [1] | |
| (injured) |
| My hamstrings were bothering me so much I mowed the lawn. Planned to do intervals. |
Monday Jul 10 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| Now my hamstrings a somewhat sore. Iced them to get the inflammation down. |
Sunday Jul 9 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| easy day. |