Sunday Jan 27 |
 | Road Run 57:52 [3]6.9 mi (8:23 / mi) | |
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| Capital-Crescent rail trail, entering from Mass Ave. 30 minutes out; then turned around and back in 27:52. |
Saturday Jan 26 |
| Road Run 36:40 [2]4.2 mi (8:43 / mi) | |
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| Easy run with Adam, in Bethesda, MD. The little falls-Sangamore loop. |
Friday Jan 25 |
| Track (intervals) 19:15 [5]3.0 mi (6:24 / mi) | |
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| Smith indoor track, 3x1600x400 (but with a minute or two extra rest before jogging the 400). This was tough, but I stayed true to my plan going in (6:24's, 48 second laps). Sure would be nice to be doing these with someone. My hip's been giving me some trouble; but it's sore mainly after running, rather than during, so I'm trying to ignore it. 6:27, 6:25, 6:23. |
| Track 8:00 [3]1.0 mi (7:59 / mi) | |
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| Warm-up mile. |
| Track 9:30 [2]1.0 mi (9:29 / mi) | |
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| Between and after. |
Thursday Jan 24 |
| Trail Run 1:09:36 [3]6.0 mi (11:35 / mi) | |
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| From Pratts Corner where the M-M heads off: over the top at the power line and down to where a trail goes right (1.5 mi), across Pratts Corner Rd. (2.25 mi.), turning around at 3 mi. and back the same way. Nice winter weather - 28 deg., no wind - but crappy trail conditions; at least I had my o-shoes on for the stretches of ice. 38:00, 31:36. |
Wednesday Jan 23 |
| Road Run 45:10 [3]6.0 mi (7:32 / mi) | |
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| Sand Hill Loop, mid-30's, clear roads. Good steady pace, faster than planned. Lots of injury warning lights were flickering on, but I survived to run another day. 25:19, 19:51. |
Tuesday Jan 22 |
| machines (elliptical, l11-l15) 30:00 [3] | |
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Monday Jan 21 |
| Trail Run 46:49 [3]5.3 mi (8:49 / mi) | |
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| XC course from the Smith gym, after lifting. Quad giving me some grief towards the end. |