Saturday Jul 7 |
 | Trail Run race 1:21:50 [5] 10.0 mi (8:11 / mi) +130m 7:52 / mi vdot: 40.7 | |
| slept:6.0 weight:175.5lbs shoes: Brooks Adrenaline GTS7-1 |
| Muddy Paws trail run, kendall park (salt run +). First lap was with 5milers as well, and I tried not to overextend myself with that extra contact. Second lap without people near me was h ard to push myself. Noticed that I seem to be faster downhill than those near me, and ok on uphill, although some people had real uphill power, way more than me. 7/57, won age group (first time?).
7:15 7:45 8:52 8:05 7:46 (39:44)
7:53 8:36 9:35 8:21 7:38 (42:06)
climb estimated from salt run (160' per lap): http://www.nps.gov/archive/cuva/planavisit/todo/re...) and my guess for the rest that's not that trail |
| Trail Run warm up/down 10:00 [3] | |
| shoes: Brooks Adrenaline GTS7-1 |
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Friday Jul 6 |
| Mapping 30:00 [0] | |
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| more checking up to rec center. Very passive activity, but good thinking work. |
| BikeCommute 40:00 [2] | |
| slept:8.0 weight:179lbs |
| drop off and get car from sunoco via market and exchange |
Thursday Jul 5 |
| BikeCommute 40:00 [2] | |
| slept:7.5 weight:176.5lbs |
| used market route to encourage a bit more recovery |
| Mapping 45:00 [0] ** | |
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| on campus - first time doing serious map checking |
Wednesday Jul 4 |
| Bicycle 1:33:06 [3] 26.93 mi (3:27 / mi) | |
| rhr:44 slept:8.0 |
| Peninsula, sand run, thurmont. 17.3 mph |
Tuesday Jul 3 |
| Running (commute) 52:10 [3] | |
| slept:8.0 weight:175lbs shoes: Brooks Adrenaline GTS7-1 |
| cyncrest to tracks to memorial trailhead (8:30), to school.
On return mixed in speedplay (1x1:20, 4x2:40 with 1:20 rest between; logged separately).
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| Running intervals 12:20 [4] | |
| shoes: Brooks Adrenaline GTS7-1 |
| the fast part |
| Strength (itband and core) 15:00 [1] | |
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Monday Jul 2 |
| BikeCommute 45:00 [2] | |
| slept:5.0 |
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Sunday Jul 1 |
| Trail Run hills 59:50 [3] | |
| slept:7.5 weight:177lbs shoes: Brooks Adrenaline GTS7-1 |
| Sand run lot to schumacher, then golfcourse rd up to gate, then parcourse (53 min), then putter around sand run. |
| Catching Features 50:00 [0] *** | |
| 32c |
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