Sunday Jul 27 |
 | trail run warm up/down 17:08 [2] **** 1.5 km (11:25 / km) +70m 9:16 / km | |
| spiked:1/1c slept:8.5 shoes: Puma - Narabota XC Brown |
| to the start of O-training |
| Orienteering (long legs) 1:18:25 [4] **** 10 km (7:50 / km) +420m 6:29 / km | |
| spiked:7/9c shoes: Puma - Narabota XC Brown |
| Long legs training - Surebridge map - no controls - lost ~ 3 min today - 1 in route and 2 in the circle - great training in low 70's for a change, felt great running in the woods, humid, some FDF. Deer were cooling off in marshes. Later thunderstorm interrupted swimming part. |
Friday Jul 25 |
| road run (commute) 37:33 [3] 7.9 km (4:45 / km) +35m 4:39 / km | |
| ahr:152 max:160 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6 |
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| trail run 18:14 [3] 3.8 km (4:48 / km) +60m 4:27 / km | |
| ahr:149 max:157 shoes: Adidas Supernova Light 6 |
| added long horse loop in Forest Park to my commute run (15:01) |
Thursday Jul 24 |
| strength workout (2x14 circuit) 45:00 [1] | |
| ahr:110 max:150 slept:10.0 weight:150.5lbs |
| felt much tougher than 3 week ago, need to shape up. |
Wednesday Jul 23 |
| stretching warm up/down 15:00 [0] | |
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| road run (commute) 40:00  7.9 km (5:04 / km) +65m 4:52 / km | |
| ahr:145 max:164 slept:8.0 weight:149.5lbs shoes: Adidas Boston |
| back home with 4 lbs backpack - humid, started very slow |
Tuesday Jul 22 |
| trail run 35:30  7.4 km (4:48 / km) +135m 4:24 / km | |
| ahr:156 max:166 slept:8.0 weight:149.5lbs shoes: Asics DS Trainer IX |
| 1 perimeter loop in Forest Park in 28:30 - warm and humid after overnight rain. |
| stretching warm up/down (back & legs) 15:00 [0] | |
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