Saturday Jul 5 |
 | Orienteering warm up/down (control placement) 47:40 [2] *** 5 km (9:32 / km) +125m 8:28 / km | |
| ahr:121 max:149 spiked:5/5c slept:4.5 weight:151lbs shoes: Icebugs MR2 - 2005 |
| South Mountain Res. Humid and no sun, ~ 75F |
| Orienteering 55:26  *** 8.5 km (6:31 / km) +225m 5:46 / km | |
| ahr:150 max:165 spiked:10/12c (injured) shoes: Icebugs MR2 - 2005 |
| I was running fast and navigating good until I caught up to Erin, made two speed limit violation errors - turned early on my way to 6 - ~1 min 20sec,
overran on a road to 8 by good 300 m (good to have speed like that) - another 3 min. Banged my right knee on my way to last control, immediately Clem came to mind - hobbled to finish, bagged some nice people from Guyana, picnicking near by, for ice, and iced the knee then; I am still icing this thing, hope to keep the swelling down.
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| C • I hope you'll be better by ... 3 |
Friday Jul 4 |
| road run (commute) 1:06:45 [3] 14.2 km (4:42 / km) +65m 4:36 / km | |
| ahr:150 max:158 slept:9.0 shoes: Asics Gel-Kayano-XII-2006 |
| To my sister's house in Long Island - a little boring; humid, not too warm. All aches were gone after ~ 20 min. Great celebration dinner, as always. |
Thursday Jul 3 |
| strength workout (2x14 circuit) 41:30 [1] | |
| ahr:111 max:148 slept:9.0 |
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Wednesday Jul 2 |
| trail run warm up/down 27:00 [2] 5.5 km (4:55 / km) +75m 4:36 / km | |
| ahr:142 max:154 slept:9.0 weight:151lbs shoes: Nike Air Pegasus 2006 |
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| repetitions hills (10x40sec / 80sec) 20:07  4.1 km (4:54 / km) +40m 4:41 / km | |
| ahr:147 max:164 shoes: Nike Air Pegasus 2006 |
| felt fast |
| stretching warm up/down (back and legs) 10:00 [0] | |
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| left calve muscle is a little tight |
Tuesday Jul 1 |
| trail run (MP-T) 52:18  11.5 km (4:33 / km) +190m 4:12 / km | |
| ahr:155 max:167 slept:8.5 weight:151lbs shoes: Asics DS Trainer IX |
| 3 long horse loops in Forest Park: 14:25 (153), 14:03 (155), 13:37 (162) - nice day, humidity is down, ~ 80F. Legs felt good but not fully rested |
| stretching warm up/down (legs and back) 10:00 [0] | |
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