Sunday Jun 29 |
 | Hiking 2:45:00 [2] 8.0 mi (20:37 / mi) | |
| shoes: Vasque Sundowner |
| White Clay Creek SP - Training hike with 25 lb pack. Covered the David English, Whitely Farm, and Bryant Field trails. Wanted to see how my leg would hold up under the pack weight. Tentative plan is to do a short 2-3 day backpacking trip to Dolly Sods Wilderness Area over the 4th holiday. |
| Weights 45:00 [3] | |
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| Sit-ups 3:00 [2] | |
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| 150 |
Saturday Jun 28 |
| Cycling 3:23:00 [4] 48.5 mi (4:11 / mi) | |
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| Chestertown, MD - The route from Bicycle Rides on the Delmarva that I've ridden many times before. Started at Chestertown then north to Betterton Beach. A dip in the bay would have been refreshing on this 90 deg day but I stopped briefly for a Power Bar and then rode on.
The southerly stretch down to Rock Hall was right into a 15 mph headwind. In deference to the heat, I skipped the loop over to Tolchester Beach and took Rt 20 down to Rock Hall where I had the obligatory broiled crab cake sandwich at the Waterman's Crabhouse overlooking the bay. Fortunately I had a tail wind for the return trip to Chestertown. I was really beat when I finished. Certainly didn't set any speed records. |
Friday Jun 27 |
| Trail Run 57:02 [2] | |
| shoes: Salomon XCR2 |
| Tyler Arboretum - A rare Friday edition of TNT. Ran with Kolya and Clem at an easy pace. Clem and I split off during the 2nd half of the run for an assault on the Red Hill. I managed to run all the way up but at a pretty modest pace. We rejoined Kolya at the road crossing (no search and rescue required). A light but pleasant rain throughout.
Dinner afterwards back at the ranch. The light turnout meant plenty of leftover strawberry pie for Kolya and Clem.
My knee/leg is still acting up and I'm beginning to think the problem is not limited to a leg tendon but may be inside my knee. If that's the case, my running days may be numbered. |
Thursday Jun 26 |
| Weights 45:00 [3] | |
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| Sit-ups 4:00 [2] | |
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| 200 |
| Cycling 35:00 [3] | |
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| At the gym. Level 12, 315 cals. |
Tuesday Jun 24 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 250 |
| Cycling 35:00 [2] | |
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| At they gym. Hill profile, level 12, 310 cals. Hopefully enough to burn off at least one of the three donuts I had today.
Leg has been pretty stiff and sore the last 2 days. |
Sunday Jun 22 |
| Trail Run 49:01 [2] 5.5 mi (8:54 / mi) | |
| shoes: Salomon XCR2 |
| Tyler Arboretum - Sunday session of TNT. Ran with Clem and Kolya. Fortunately (?) Clem had a heel blister which slowed him down a bit. Kolya stayed with us until the last mile and then got lost after we split up. |
Saturday Jun 21 |
| Orienteering 47:17 [3] *** 5.1 km (9:16 / km) | |
| spiked:15/17c shoes: VJ Integrator 3 |
| Myrick Center - Advanced course at the club picnic. |
| Weights 45:00 [3] | |
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| Sit-ups 4:00 [2] | |
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| 150 |
Friday Jun 20 |
| Road Run 30:50 [3] 4.0 mi (7:41 / mi) | |
| shoes: Brooks Adrenaline GTS 8 |
| Lunchtime run with Bob. A little slower today since Clay wasn't there but we still managed to push the last 1/2 mile. |
Thursday Jun 19 |
| Trail Run 40:02 [3] 5.0 mi (7:59 / mi) | |
| shoes: Brooks Adrenaline GTS 8 |
| White Clay Creek Preserve - A sad surrogate for TNT. Started at the Nature Center and ran north into PA along the Penn-Del trail to the South Bank parking area and back. Leg felt surprisingly good today. |
Wednesday Jun 18 |
| Cycling 35:00 [3] | |
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| At the gym. Hill profile level 10, 275 cals. |
| Weights 45:00 [3] | |
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| Sit-ups 3:00 [2] | |
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| 150 |
Tuesday Jun 17 |
| Road Run 30:11 [4] 4.0 mi (7:32 / mi) | |
| shoes: Brooks Adrenaline GTS 8 |
| Newark, DE - Lunchtime run with Bob and Clay. Pushed the pace a little trying to keep up with Clay but he shifted into overdrive around the 3.5 mile point and dropped me. My leg/knee continues to be a little stiff but it doesn't seem to be getting worse with running. |
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| C • If the time and distance ar... 2 |
Sunday Jun 15 |
| Weights 45:00 [3] | |
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| Sit-ups 4:00 [2] | |
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| 200 |
Saturday Jun 14 |
| Orienteering 32:45 [3] 3.6 km (9:06 / km) | |
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| Fort Washington State Park - Fun advanced course set by Karl for Greg's graduation O-party. The weather was hot and muggy. |
| Orienteering 13:20 [3] 2.6 km (5:08 / km) | |
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| Fort Washington State Park - Training run around the beginners course. Still feeling very out of shape. |
Friday Jun 13 |
| Cycling 1:51:00 [3] 28.9 mi (3:50 / mi) | |
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| Southern New Castle County, DE - Since the contractor's office was working four tens this week, I decided to take Friday off and dust off my bike. Started from Middletown High School and headed south on deserted country roads down through Blackbird State Forest and back. Beautiful weather for riding. |
| Weights 45:00 [3] | |
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| Sit-ups 4:00 [2] | |
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| 200 |
Thursday Jun 12 |
| Road Run 31:55 [3] 4.0 mi (7:57 / mi) | |
| shoes: Brooks Adrenaline GTS 8 |
| Lunchtime run. Ran the Sherwood Forest loop in reverse. Much more palatable weather today. |
Tuesday Jun 10 |
| Road Run 33:23 [3] 4.0 mi (8:20 / mi) | |
| shoes: Brooks Adrenaline GTS 8 |
| Lunchtime run from the office through the Sherwood Forest development in mid-90 deg heat. Trying to re-establish my training base. |
Monday Jun 9 |
| Weights 45:00 [3] | |
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| Sit-ups 1:30 [2] | |
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Sunday Jun 8 |
| Orienteering 1:18:13 [3] *** 7.7 km (10:09 / km) +130m 9:22 / km | |
| spiked:17/18c shoes: VJ Integrator 3 |
| Valley Forge Fatlands - Local event Red course run in stifling 95 degree heat. Basically a clean run but at the speed I was moving (slow jog) that was to be expected. Drifted a little left on #2 - maybe 45 secs lost. Had to walk several times - just completely out of shape right now. No energy left for the sprint so I bagged it. |
Friday Jun 6 |
| Weights 45:00 [3] | |
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| Sit-ups 3:00 [2] | |
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| 100 |
Thursday Jun 5 |
| Trail Run 48:41 [2] 5.25 mi (9:16 / mi) | |
| shoes: Salomon XCR2 |
| Tyler Arboretum - Comfortably paced run with Angelica. Felt great to be running again after the injury and the flu.
A nice send-off dinner for Dasha and Clem afterwards. It will be interesting to see if we can keep the TNT flame burning in their absence. |