Tuesday Jan 31 |
 | Running intervals (Treadmill) 27:45 [4] 3.0 mi (9:15 / mi) | |
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| 1/2 mile @ 7.6 mph, 1/2 @ 5.5 mph, 4.5% grade
1/2 mile @ 8.1 mph, 1/2 @ 5.5 mph, 4.5% grade
1/2 mile @ 8.2 mph, 1/2 @ 5.5 mph, 4.5% grade |
| Running warm up/down (Treadmill) 6:00 [3] | |
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Sunday Jan 29 |
| Orienteering (Control pickup) 2:10:00 [3] | |
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| Picked up the controls from last Sunday. Of course I waited till the afternoon when it was pouring down rain and 40 degrees. Not as pleasant as when I hung them. |
Saturday Jan 28 |
| Weights 15:00 [2] | |
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| Hashing 2:00:00 [3] | |
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| Good hash in Trumbull, only 4 in the pack, lots of checks. |
Thursday Jan 26 |
| Running intervals (Treadmill) 28:00 [4] 3.0 mi (9:20 / mi) | |
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| mile 1--.5 mile @ 5.5 mph&4.5% climb, .5 mile @ 8 mph&1.5% climb
miles 2 & 3---.5 mile @ 5.5. mph and 4.5% climb, .5 mile @ 7.8 mph |
| Running warm up/down (Treadmill) 4:00 [1] | |
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Wednesday Jan 25 |
| Weights 15:00 [2] | |
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| walking hills (Treadmill) 34:00 [2] 2.2 mi (15:26 / mi) | |
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| 7% incline, watching TV |
Tuesday Jan 24 |
| Running (Treadmill) 23:50 [5] 3.0 mi (7:56 / mi) | |
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| Running warm up/down (Treadmill) 8:00 [1] | |
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Saturday Jan 21 |
| Orienteering (Setting) 2:00:00 [2] | |
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| Finishing setting the rest of the controls for tomorrow and showing Rick some of the locations I set yesterday. |
Friday Jan 20 |
| Orienteering (Setting) 2:30:00 [3] | |
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| Setting course for Sunday's WCOC winter meeting |
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| C • 2:30 setting the course! 2 |
Thursday Jan 19 |
| Hiking 1:30:00 [1] | |
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| Walked with Nina and Amelia out back. |
Wednesday Jan 18 |
| Weights 15:00 [2] | |
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| Running (Treadmill) 24:00 [4] 3.0 mi (7:59 / mi) | |
| ahr:160 |
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| Running warm up/down (Treadmill) 7:00 [3] | |
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Monday Jan 16 |
| Weights 15:00 [2] | |
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| Running long (Treadmill) 1:00:00 [3] 6.5 mi (9:13 / mi) | |
| ahr:140 |
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| C • Wow. 7 |
Sunday Jan 15 |
| Biking (stationary trainer) 30:00 [3] | |
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Saturday Jan 14 |
| Hashing 2:00:00 [2] | |
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| Setting hash. Got lucky and set it just before the cold and rain came in. |
Friday Jan 13 |
| Weights 15:00 [2] | |
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Thursday Jan 12 |
| Running (Trail run) 1:10:00 [3] | |
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| Ran at Huntington. Trails ranged from 3" snow to several inches of water and mud. |
Wednesday Jan 11 |
| Running intervals (Treadmill) 30:00 [4] 3.4 mi (8:49 / mi) | |
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Tuesday Jan 10 |
| Biking (stationary trainer) 30:00 [2] | |
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Monday Jan 9 |
| Weights 15:00 [2] | |
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| Running (Trail run) 50:00 [3] 3.0 mi (16:39 / mi) | |
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| Soft snow; lots warmer and more pleasant than Sat |
Saturday Jan 7 |
| Running long (Trail run) 2:00:00 [3] 7.5 mi (16:00 / mi) | |
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| Icey, slow snow with a fair amount of bushwacking through laurel |
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| C • Welcome to AP. Seems like ever... 3 |
Friday Jan 6 |
| Running long (Treadmill) 1:00:00 [2] 6.0 mi (10:00 / mi) | |
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Wednesday Jan 4 |
| Biking race (stationary trainer) 30:00 [3] | |
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Tuesday Jan 3 |
| Running intervals (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi) | |
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Monday Jan 2 |
| Running (Treadmill) 1:00:00 [2] 6.0 mi (10:00 / mi) | |
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