Wednesday Nov 29 |
 | Road Running (Cummings Rd +) 27:26 [3]3.0 mi (9:08 / mi) | |
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| Felt much better than Monday. |
| Trail Running (Dailly hill run) 14:00 [3]1.0 mi (14:00 / mi) +100m 6:38 / km | |
| max:160 |
| Quick going up into clouds. Fog at the top coming down. Had to take off headlamp and hold it by my side to see. Still missed crossing point over barbed wire and stone wall; had to let Casey lead me to the right spot. |
Monday Nov 27 |
| Road Running (Cummings Rd +) 32:00 [3]3.0 mi (10:40 / mi) | |
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| Easy run w/Casey. Back tired from chain saw work this weekend. |
| Trail Running (Dailly hill run) 16:00 [3]1.0 mi (16:00 / mi) +100m 7:35 / km | |
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| Oops! Too late a start, so did this in the dark with no light. Followed Casey back down. |
Sunday Nov 26 |
| Hiking (Chester Town Forest) 1:30:00 [1]2.0 mi (45:00 / mi) | |
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| Field checking NW corner of the map with the guys. Last of the season's deer hunters were out booming the forest down in the valley. |
Saturday Nov 25 |
| Trail Running (Dailly hill run) 14:55 [3]1.4 mi (10:38 / mi) +100m 5:25 / km | |
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| Hill run with the guys (10.55), plus a lap around the Pines to cool down. |
| Weight Training 15:00 [3] | |
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| Light session with Dan and Kate. A few wall wgts, pullups, chinups, leg stuff.
Lots of log tossing all day long getting the firewood in place for winter. |
Friday Nov 24 |
| Trail Running (Dailly hill run) 11:01 [3]1.0 mi (11:01 / mi) +100m 5:13 / km | |
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| With the full crew: Dan, Kate, Greg, Casey. Then into the hot tub. Well, most of us. |
Thursday Nov 23 |
| Road Race race (Manchester RR) 37:58 [5]4.75 mi (7:59 / mi) vdot: 39.6 | |
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| Good race considering the limited pace training I've done this year. Expected 8 min miles, so guess I hit that right.
8.02/9.09/7.35/7.38/5.32 |
Sunday Nov 19 |
| Road Running 40:00 [3]4.0 mi (10:00 / mi) | |
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| Around neighborhood and down the Bethesda trolley trail. |
Saturday Nov 18 |
| Road Running 26:00 [3]2.6 mi (10:00 / mi) | |
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| To shopping center and back for morning paper. |
| Road Running (Rock Creek Park) 2:00:00 [3]12.0 mi (10:00 / mi) | |
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| Same as yesterday, except went another mile past the temple on the inside of the beltway. |
Friday Nov 17 |
| Road Running long (Rock Creek Pk) 1:40:00 [3]10.0 mi (10:00 / mi) | |
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| Baby sitting in MD. Long slow run to park and along bike path to Morman temple. |
Thursday Nov 16 |
| Trail Running (Daily hill run) 24:00 [3]2.0 mi (11:59 / mi) +100m 6:27 / km | |
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| Around ski trails and then regular run to top of hill. |
Tuesday Nov 14 |
| Trail Running (Dailly hill run) 12:52 [3]1.0 mi (12:52 / mi) +100m 6:06 / km | |
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| Rainy, slick; especially coming down in the dark. |
Sunday Nov 12 |
| O - competition race (Batona Green 2) 58:30 [5]5.9 km (9:55 / km) | |
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| Same as yesterday. Wretched leg trashed the overall time. Need practice on a map. |
| O - competition race (B Sprint) 14:27 [5]1.9 km (7:36 / km) | |
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| Nice and quick. Had fun running around with Mark Dominie on my tail. |
Saturday Nov 11 |
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| Event: BATONA 500
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| O - competition race (Batona) 1:06:00 [5]6.3 km (10:29 / km) | |
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| A couple expensive mistakes when I lost concentration on the map. Otherwise went as expected. |
Thursday Nov 9 |
| Road Running (Cummings Rd +) 32:00 [2]3.0 mi (10:40 / mi) | |
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| More easy-week running. |
| Trail Running (Dailly hill run) 14:00 [3] | |
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Wednesday Nov 8 |
| Trail Running (Dailly hill run) 15:00 [3]1.0 mi (14:59 / mi) +100m 7:07 / km | |
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| Night. Rain. Slimy. |
Tuesday Nov 7 |
| Road Running (Cummings Rd +) 31:00 [3]3.0 mi (10:19 / mi) | |
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| Night runs with Casey. |
| Trail Running (Dailly hill run) 11:50 [3]1.0 mi (11:49 / mi) +100m 5:37 / km | |
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Monday Nov 6 |
| Trail Running (Dailly hill run) 13:00 [3]1.0 mi (13:00 / mi) +100m 6:10 / km | |
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| Felt sluggish today. |
| Weight Training 20:00 [3] | |
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| 2 sets x 20 reps
Not inspired
pullups 5 / chinups 5 felt heavy |
Sunday Nov 5 |
| Hiking (Lafayette Ridge) 3:00:00 [3]6.0 mi (29:59 / mi) +1050m 12:05 / km | |
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| Fall Waters tr to ridge, across to Lafayette, down Old Bridal Path. Clear cool day at 18F, with snow and ice on trail the upper two thirds. Slick in running shoes, but a good trip overall on a beautiful day with Greg, Dan and Kate. |
Saturday Nov 4 |
| Road Running (Allyson's Orchards) 26:00 [2]2.0 mi (13:00 / mi) | |
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| Easy dawn run around the orchards. Stopped to try a few of the apples still hanging on the trees. Chilly in the low 20's. Here for Y retreat. |
Thursday Nov 2 |
| Trail Running hills (Dailly hill run) 12:12 [4]1.0 mi (12:12 / mi) +100m 5:47 / km | |
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| Threshhold test, to see what gave out first: lungs or legs. Today is was the legs. HR hit 150, which is high for me, but well below max. |
| Weight Training 35:00 [3] | |
| weight:163lbs |
| 3 sets x 20 except wall wgts 1 set x 20 @ 112# (finished sawing off side bracket to fit on more wgt)
Pullups 10 / chinups 9 |
Wednesday Nov 1 |
| Bicycling (Grafton/Saxtons River) 1:56:00 [3]30.0 mi (3:51 / mi) | |
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| Last chance for a warm ride before winer sets in. Grind over the hills to Grafton, then a nice tail wind running down along the river to Saxton's River.
44/33/39 |
| Trail Running (Dailly hill run) 14:00 [3]1.0 mi (14:00 / mi) +100m 6:38 / km | |
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