Thursday Jan 31 |
 | Track Run 1:00:22 [3] 7.7 mi (7:49 / mi) | |
| shoes: Salomon XCR |
| TNT Media - A triumph of mind over matter. I really wanted to stay in the car and take a nap but after downing a couple errant gu's I happened to have in the car, I mustered the energy for a run. Given my stressed-out/sleep-deprived state, my goal was to make it to 6 miles. But due to the remarkable restorative powers of TNT, I actually managed a bit more. |
Wednesday Jan 30 |
| Road Run 37:03 [3] 4.5 mi (8:14 / mi) | |
| shoes: Salomon XCR |
| Newark, DE - Lunch-time run from the office with Bob W. Ran through the Sherwood Forest development this time - a nice flat loop. |
Tuesday Jan 29 |
| Weights 45:00 [3] | |
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| A badly needed upper body workout. It takes extra motivation to get to the gym these days since I now have to drive. |
| Sit-ups 3:00 [2] | |
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| 150 |
| Note | |
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| Heard a loud knock on my front door last night and was surprised to see Sergio Cantoreggi (Swiss O icon and former DVOA'er) on my doorstep when I went to answer it. He was driving through while on a quick business trip to the States - we didn't have near enough time to catch up. |
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| C • That's wild! 2 |
Sunday Jan 27 |
| Orienteering 50:00 [3] 5 km (10:00 / km) | |
| shoes: VJ Integrator 2 |
| Warwick County Park - President's Cup event with no flags, no circles on the map. The controls were all platforms - 38 in all. Think I got all of them but not sure. Some light snow cover on the north-facing slope. A fun event. |
Saturday Jan 26 |
| Trail Run 1:37:49 [3] 10.0 mi (9:47 / mi) | |
| shoes: Salomon XCR |
| Fair Hill NRMA - LSD run from the South Appleton lot. Stayed south of Rt. 273 the whole time. |
Thursday Jan 24 |
| Track Run 1:01:59 [4] 8.1 mi (7:38 / mi) | |
| shoes: Salomon XCR |
| TNT Media - A good mid-winter TNT workout. Pushed the pace off and on for the first 6 miles then eased up at the end. |
Wednesday Jan 23 |
| Road Run 31:49 [3] 4.0 mi (7:57 / mi) | |
| shoes: Salomon XCR |
| Newark, DE - From the office with one of the contractor engineers. We ran through the Delmarva office park over to the Norwegian Woods development (which is neither Norwegian nor wooded) then back to Chapman Rd. Finished with a short loop in the over-55 community across the street from the office. I'm going to need to make these lunchtime stress management sessions a regular part of my schedule. |
Monday Jan 21 |
| Road Run 48:45 [3] 6.5 mi (7:30 / mi) | |
| shoes: Salomon XCR |
| Brandywine Park / Rockford Park - Trolley Square route from the Y. This will be my last run downtown for a while since I'm relocating to a contractor engineering office in Newark tomorrow. It's much closer to home and I've worked over there before but the running options near the office are limited. Will have to work something out. |
Sunday Jan 20 |
| Trail Run 1:00:57 [3] 7.5 mi (8:07 / mi) | |
| shoes: Salomon XCR |
| Lums Pond State Park - After finishing the mountaineering classic Annapurna last night, I was in the right frame of mind for a frigid January run. It's been a while since I had been to Lums Pond but it was a very enjoyable run. Started at one of the parking areas on the north side of the lake and did a big clockwise loop on the Swamp Forest and Little Jersey trails. |
Friday Jan 18 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 200 |
Wednesday Jan 16 |
| Road Run 48:52 [3] 6.2 mi (7:53 / mi) | |
| shoes: Salomon XCR |
| Brandywine Park / Rockford Park - Usual route from the Y. Not too much pep as I'm suffering from cumulative sleep deprivation. |
Saturday Jan 12 |
| Trail Run 1:33:36 [3] 10.0 mi (9:21 / mi) | |
| shoes: Salomon XCR |
| Fair Hill NRMA, MD - Sunrise start from the North Appleton lot on a beautiful morning. Did a big clockwise loop around the northern half of the park finishing with the Little Egypt section. Then it was into the office to cap off a nearly 70 hour work week. The insanity continues... |
Friday Jan 11 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [3] | |
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| 225 |
Thursday Jan 10 |
| Track Run 56:26 [4] 7.6 mi (7:25 / mi) | |
| shoes: Salomon XCR |
| TNT Media - With Sandy, Eric, Clem, Greg A., and special guest star Bobby Curtis (Villanova track phenom). Mercifully, Clem, Greg, and Bobby ran the practice fields while we mere mortals plodded around the track.
Later in the workout, Bobby put in an appearance at the track (doing mostly stretching) which prompted me to up my pace a little (though still not enough to be able to outkick Clem on an ill-advised outside lane pass attempt). I think it will be obvious from the mile splits when Bobby arrived at the track.
Splits: 2:26 (run over from car) / 7:34 / 7:35 / 7:32 / 7:24 / 7:05 / 7:09 / 7:25 / 2:11 (run back to car) |
Wednesday Jan 9 |
| Road Run 33:23 [3] 4.25 mi (7:51 / mi) | |
| shoes: Salomon XCR |
| Brandywine Park - Didn't have time to climb the big hill up to Rockford before dark so stayed in Brandywine Park instead, including the loop up by the stadium. Another warm day. Will we ever see snow again? Would really like to get some xc skiing in this winter but prospects are looking pretty dismal. |
Monday Jan 7 |
| Road Run 47:25 [4] 6.4 mi (7:24 / mi) | |
| shoes: Salomon XCR |
| Brandywine Park / Rockford Park - The usual winter loop from the Y on a January thaw kind of day. Legs felt great so I pushed the pace. Feel like I'm finally recovered from the marathon. |
Sunday Jan 6 |
| Cycling 35:00 [3] | |
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| At the gym. Hill Profile Level 11, 296 cals. |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Saturday Jan 5 |
| Trail Run 46:01 [3] 5.5 mi (8:22 / mi) | |
| shoes: Salomon XCR |
| White Clay Creek SP - Counterclockwise loop starting from the Carpenter Rec Area lot. South across Wedgewood Rd. to run the perimeter of the big field then down across the creek on the pedestrian bridge to the Pomeroy rail trail including a spur up to the golf course, then back across the bridge and uphill to the finish. |
Friday Jan 4 |
| Weights 45:00 [3] | |
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| Sit-ups 4:00 [2] | |
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| 200 |
Thursday Jan 3 |
| Track Run 42:11 [3] 4.75 mi (8:52 / mi) | |
| shoes: Salomon XCR |
| TNT Media - Track run with Dasha, Sandy, Eric. Clem stayed home and dipped his oars. Leg felt better than on Monday but still not 100%. |