Training Log Archive: kenIn the 7 days ending Jul 5, 2009:
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Sunday Jul 5, 2009 #
Bike (road) 57:26 14.08 mi (14.7 mph) +154m
ahr:136 slept:8.0
nice ride out to potomac village. good biking roads out this way, if I were insane like biggins I might go much further northwest.
Bike (road w/ trailer) 2:56 [1] 0.28 mi (5.7 mph) +1m
ahr:90 max:105
Samantha wanted to ride in the bike trailer. Once we got going, and I told her we didn't have time to stop at the park, she was tired of riding. so, short ride.
Stretching 3:00 [0]
not enough
Saturday Jul 4, 2009 #
Note
TDF!
in HD!
sweet.
in HD!
sweet.
Orienteering 57:56 8.71 km (6:39 / km) +171m 6:04 / km
ahr:167 max:183 spiked:14/16c slept:7.0 shoes: VJ Falcon spikes 2009
summer short series by Nadim at Blockhouse point. Hadn't been there before, the terrain is nice and open like GF. From the splits it looked like I picked it up quite a bit after 12 (when I saw Eddie catching up). Managed to stay ahead through the last controls to the finish. fun.
Stretching 6:00 [0]
left big toe hurting again. it's only orienteering, especially steep uphills that seem to aggravate it, and then it's better after another day or two. current plan is still to ignore it and hope it goes away eventually, that seemed to work with my last knee problem.
Friday Jul 3, 2009 #
Note
slept:5.0
Didn't make it out today, but great news from the work/life department yesterday. I basically have twice as much vacation now. it used to be that I had 12 days of vacation, which is not much, plus [apparently] 10 sick days per year. Now we are combining all that into one pool, and since I almost never take sick days (only vacation days when Alex is sick...) I just have 4+ weeks of vacation. That opens up all sorts of possibilities as far as o-trips, even assuming a week or two for family vacation days. very exciting.
Thursday Jul 2, 2009 #
Running (trail) 1:06:31 6.84 mi (9:43 / mi) +154m 9:05 / mi
ahr:150 max:175 slept:7.0 shoes: Nimbus 10
nice trail run at seneca creek during lunch. I don't usually give the AOWN report, but today it was a great blue heron, a pair of foxes, and a pair of fawns all in the first 5 minutes. after that it was a million squirrels, another heron (catching fish), a family of turtles, and two dudes who managed to capsize their canoe in the lake. one section of the greenway trail has been nicely rerouted, avoiding a gratuitous down-and-back up section. I actually missed it the first time, since I took some little side trail to see where it went.
Stretching 9:00 [0]
Wednesday Jul 1, 2009 #
Running 30:17 4.11 mi (7:22 / mi) +32m 7:12 / mi
ahr:166 max:183 slept:6.0
Stretching 14:00 [0]
Monday Jun 29, 2009 #
Running 34:37 4.04 mi (8:34 / mi) +41m 8:19 / mi
ahr:151 max:165 slept:8.5 shoes: Nimbus 10
Stretching 14:00 [0]