Wednesday Feb 28 |
 | Swimming / Water exercise (very easy) 40:00 [1] | |
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| Swam, aqua jogged, and treaded water with Stephen at the Bellevue YMCA. |
| Running - Tempo (road) 11:00 [3]1.7 mi (6:27 / mi) | |
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| Ran to school for a cappella. |
| Running - Easy (road / grass) 27:45 [2]3.6 mi (7:41 / mi) | |
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| Ran North to Ravenna, SE to 17th, S to 43rd via U.W., then home. My legs felt pretty dead, probably from the aquajogging and vigorous kicking with fins and/or a kickboard. |
Monday Feb 26 |
| Rollerblading (Very easy) 16:25 [1]2.0 mi (8:12 / mi) | |
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| Rollerbladed around the neighborhood to see if my left achilles could withstand a trip around the lake. It felt okay. My ankle and calf area still feels a little stiff or uncomfortable, but there's no pain. |
| Rollerblading (Medium) 13:00 [3]2.8 mi (4:38 / mi) | |
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| Went around Green Lake. I had intended to go easy, but it felt so good to be exercising again that I had to let myself go a little. |
| Running - Easy (grass / dirt) 20:33 [2]2.8 mi (7:20 / mi) | |
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| Ran around Green Lake. My calf still felt fine. Yippee! |
Sunday Feb 25 |
| Running - Barely (road) 32:33 [1]2.8 mi (11:36 / mi) | |
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| Ran back from Fremont (via Woodland Park) with Bernie. |
Thursday Feb 22 |
| Running - Pace (road) 5:45 [4]1.08 mi (5:20 / mi) | |
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| Ran to the U-district to catch the bus downtown. My left soleus/achilles hurt again during and after this short run. |
| Running - Tempo (road / trail) 5:00 [3]0.6 mi (8:20 / mi) | |
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| Ran to a cappella practice in McCarty from the car near U-Village. |
Saturday Feb 17 |
| Running - Easy (orienteering) 55:30 [2]5.5 mi (10:05 / mi) | |
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| Setting controls in the snow at Fort Steilacoom. |
| Running - Easy (orienteering) 42:30 [2]4.5 mi (9:26 / mi) | |
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| Picking up controls at Fort Steilacoom. |
Friday Feb 16 |
| Running - Barely (road) 17:00 [1]1.0 mi (17:00 / mi) | |
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| Jogged around the neighborhood with Bernie. He was having some trouble with the sharp refrozen slush, so we went really slowly. |
| Running - Easy (road) 6:10 [2]0.8 mi (7:41 / mi) | |
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| Ran toward Woodland Park, but turned around and came home because my left achilles/soleus was hurting. I don't know what I could have done to it, given my lack of activity for the past couple days. |
Wednesday Feb 14 |
| Running - Easy (road) 27:05 [2]3.4 mi (7:57 / mi) | |
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| Ran around Woodland Park and the Zoo. |
Tuesday Feb 13 |
| Running - Barely (grass / road) 22:15 [1]1.7 mi (13:05 / mi) | |
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| Jogged with Bernie around Good Shepherd. |
| Running - Easy (road / grass) 29:40 [2]4.2 mi (7:03 / mi) | |
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| Ran down to Greenlake, around, and home. |
| Running - Easy (road / trail) 1:05:27 [2]8.7 mi (7:30 / mi) | |
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| Ran to the IMA, did the Arboretum run, then jogged around Husky Stadium. |
| Running - Pace (track) 3:58 [4]0.75 mi (5:17 / mi) | |
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| Ran a 1200m with the Club NW group. |
| Running - Tempo (track) 10:00 [3]2.75 km (3:38 / km) | |
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| Ran 10 minutes at about 5:50 pace. |
| Running - Sprint (stairs / accels) 6:30 [5]1.1 mi (5:54 / mi) | |
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| Ran 10 times up the lower steps at Husky Stadium, then across the row and down and across in a loop, then did two 100m accels in 14.x seconds. |
| Running - Easy (road) 27:05 [2]3.3 mi (8:12 / mi) | |
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| Ran around track and IMA, then ran home via the Burke-Gilman Trail and 4th/Latona Avenues. |
Monday Feb 12 |
| Running - Barely (road) 19:15 [1]1.6 mi (12:02 / mi) | |
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| Jogged around the neighborhood with Bernie. I'm surprised that I'm not very sore from yesterday's long run. |
Sunday Feb 11 |
| Running - Easy (road / some grass & trail) 3:23:20 [2]24.2 mi (8:23 / mi) | |
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| Ran with Bill from U.W. to Seward Park, through Seward Park on trails, back to U.W., home, then to Wallingford to get the candy I was so severely craving. I felt pretty good for most of the run after being sort of tired early on from racing yesterday. The runners high finally kicked in for the last four miles or so. There was a stiff wind in our faces on the way back North. |
Saturday Feb 10 |
| Running - Easy (road / trail) 33:00 [2]4.6 mi (7:09 / mi) | |
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| Warm up run for 2-mile Grand Prix race at Edmonds Stadium. Felt sleepy. |
| Running - Pace (track) 10:18 [4]3.2 km (3:13 / km) | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran 3200m on Edmonds Stadium track. Event was part of 2-mile Grand Prix.
Felt good for 5 laps, then had to work.
Splits: 77.2 78.8 79.7 78.4 77.2 79.3 79.3 68.4 |
| Running - Easy (track) 8:30 [2]1.0 mi (8:30 / mi) | |
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| Warm down jog after 3200m race. |
| Running - Pace (orienteering) 26:19 [4]4.01 km (6:34 / km) | |
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| Farrel-McWhirter orienteering meet. Ran pretty strongly, considering I had already raced 3200 meters. One significant mistake--a bad route from 6 to 7 (I went straight instead of around, losing around 1:20). |
| Running - Barely (orienteering) 18:00 [1]1.7 mi (10:35 / mi) | |
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| Jogged slowly, picking up controls at Farrel-McWhirter. |
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Course 4 - Splits |
Friday Feb 9 |
| Running - Easy (trail / grass) 50:42 [2]6.0 mi (8:26 / mi) | |
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| Ran through Marymoor Park with Kean. My knee felt fine. I hope it holds up tomorrow. |
Thursday Feb 8 |
| Running - Easy (trail / grass) 46:00 [2]6.0 mi (7:40 / mi) | |
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| Ran around in short segments while checking out control sites at Fort Steilacoom. Above the outside of my left knee hurt quite a bit yesterday, so I took the day off, but it seemed okay today. |
Tuesday Feb 6 |
| Running - Easy (trail / grass) 25:00 [2]3.3 mi (7:33 / mi) | |
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| Running (in fits and starts, not continuously) at Fort Steilacoom Park checking control locations. |
| Running - Easy (trail / road / grass) 27:36 [2]3.6 mi (7:40 / mi) | |
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| Running through Fort Steilacoom trails, roads and fields. Warm-up for threshold runs around Waughop Lake. It was a clear, chilly night, and the light from the full moon was ample for running through the fields. |
| Running - Tempo (road) 16:23 [3]2.73 mi (6:00 / mi) | |
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| Ran three medium intensity laps of the path around Waughop Lake with 1:30 rest between laps. Felt pretty good. Times for the 1464m loop were 5:27, 5:32, 5:24 |
| Running - Easy (road / trail / grass) 41:30 [2]5.7 mi (7:16 / mi) | |
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| Ran from Waughop Lake, North, West, then South toward Fort Lewis on the roads, then back to the car at Pierce College. Legs felt pretty good, but the outside of my left leg above my knee got pretty sore after I drove home. |
Monday Feb 5 |
| Rollerblading (Easy) 39:05 [2]7.6 mi (5:08 / mi) | |
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| Rollerbladed along Burke-Gilman Trail, starting a bit past U-Village, going almost to Matthews Beach, and back. There were a few wet stretches of trail. |
Sunday Feb 4 |
| Running - Easy (trail) 1:47:40 [2]12.0 mi (8:59 / mi) | |
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| Ran with Bill, Kayoko, Dan and Sophia at Cougar Mtn. Felt pretty good, but I turned my right ankle pretty severely less than half way through the run. It was fine after a few minutes, though. |
| Running - Barely (road) 32:30 [1]2.15 mi (15:07 / mi) | |
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| Jogged down to Green Lake, along Lake, and back with Mom and Bernie. |
Saturday Feb 3 |
| Running - Easy (trail / grass) 25:00 [2]2.8 mi (8:55 / mi) | |
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| Jogged warm down with Bill and Kelly after the Seattle Open cross country meet. I didn't run in either of the races; I called out and recorded split times. |
Friday Feb 2 |
| Running - Barely (road) 30:00 [1]2.8 mi (10:42 / mi) | |
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| Jogged around Green Lake with Bernie. He started out at normal running pace but died pretty hard toward the end of the loop. My shin muscles started out a little sore, probably from rollerblading yesterday. |
| Rollerblading (Medium) 13:30 [3]2.8 mi (4:49 / mi) | |
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| Went around Green Lake. It was windy, and my back got tired from stooping to keep a low profile. That should be good training for running under low branches. |
| Rollerblading (Very easy) 7:15 [1]1.1 mi (6:35 / mi) | |
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| Cool down along Green Lake path. |
Thursday Feb 1 |
| Rollerblading (Easy) 29:45 [2]5.6 mi (5:18 / mi) | |
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| Around Green Lake twice. The wind and rain hit just after I started the second lap, so it got somewhat slippery. My legs felt sort of heavy, probably because of my cold. |