Monday Jun 30 |
 | Running 15:16  1.82 mi (8:23 / mi) | |
| ahr:153 max:170 shoes: Nike Air Max 360 II |
| |
| Stretching 12:00 [0] | |
| |
| |
Saturday Jun 28 |
| Rollerblading 37:37  3.7 mi (5.9 mph) | |
| ahr:122 max:143 shoes: RB yellow wheels |
| |
| X-Training (mowing) 40:00 [1] | |
| |
| |
Thursday Jun 19 |
| Running (grass) 33:54  3.98 mi (8:31 / mi) +40m 5:08 / km | |
| ahr:148 max:159 slept:4.0 weight:160lbs shoes: Nimbus 8 |
| |
| Stretching 8:00 [0] | |
| |
| |
| X-Training (mowing) 36:00 [1] | |
| |
| |
Wednesday Jun 18 |
| Running (grass) 31:38  3.98 mi (7:56 / mi) | |
| ahr:156 slept:7.0 shoes: nike free |
| |
| Stretching 12:00 [0] | |
| |
| |
Tuesday Jun 17 |
| Running (grass) 41:31  4.93 mi (8:25 / mi) | |
| ahr:151 max:173 slept:7.0 shoes: Nike Air Max 360 II |
| |
| Stretching 8:00 [0] | |
| |
| |
Sunday Jun 15 |
| Running long (trail) 1:09:21  6.94 mi (10:00 / mi) +80m 6:00 / km | |
| ahr:147 max:167 slept:6.0 shoes: Nimbus 8 |
| a really nice run on a beautiful section of the seneca creek trail. parked on Germantown rd and headed W. very open forest, and a nice surface. parking wasn't great where I started, but looks much better at black rock mill, which is the next road over. went just a little bit past 28, it seems like the trail gets boring again there, or at least flat. |
| |
| C • Seneca Creek Trail 1 |
| Stretching 10:00 [0] | |
| |
| |
Saturday Jun 14 |
| X-Training (mowing) 45:00 [1] | |
| slept:5.0 |
| it seems like my knee is very slowly getting better, as long as I'm careful with this. |
| Stretching 5:00 [0] | |
| |
| |
| Note | |
| |
| Got to watch a fair amount of jukola coverage. Even when I volunteered to sit with samantha while she finished a nap in her car seat, I was able to get the audio/video on my little N800. (actually I could only play the announcer's audio stream directly, so I had to use Remote Desktop to view the video playing on my PC inside) Pretty cool in any case. |
| |
| C • Jukola coverage 1 |
Friday Jun 13 |
| Running (trail) 27:26  4.6 km (5:58 / km) | |
| ahr:149 max:166 slept:5.0 weight:160lbs shoes: nike free |
| a short run on the cabin john trail southwards from Seven Locks pool. nice. |
| Stretching 5:00 [0] | |
| |
| |
Thursday Jun 12 |
| Running (trail) 40:46  4.02 mi (10:09 / mi) +50m 6:04 / km | |
| ahr:145 max:162 slept:4.5 shoes: Nike Air Max 360 II |
| at seneca creek. warm/dry weather, but I ended up feeling hot and under-hydrated. |
| |
| C • private notes 6 |
| Stretching 8:00 [0] | |
| |
| |
Wednesday Jun 11 |
| Running (grass) 41:42  4.91 mi (8:30 / mi) | |
| ahr:148 max:162 slept:6.5 shoes: Nimbus 8 |
| |
| Stretching 13:00 [0] | |
| |
| |
Tuesday Jun 10 |
| Running (grass) 15:33  1.83 mi (8:30 / mi) | |
| ahr:147 max:167 slept:4.5 shoes: Adidas Adizero XT |
| too hot (95), so just a short one. |
| Stretching 15:00 [0] | |
| |
| |
Sunday Jun 8 |
| |
| Event: QOC Jug Bay
|
| Orienteering race 55:23  *** 8.54 km (6:29 / km) +40m 6:20 / km | |
| ahr:176 max:184 shoes: VJ Falcon spikes 2007 |
| the beer chase. 3rd behind eddie (~47mins) and jt. a fun course by peggy kept us mostly out of the nasty green stuff. it was two very similar loops which people had in different orders and then a short common loop. I had the same order as eddie, but not jon. Neither helped much since I was alone almost the whole time. the similar loops had controls close enough together that I saw about half of the second loop controls the first time around, but that was part of the trickery (they were on the same type of feature). only one real mistake, I was a bit off on my first #8. the best/worst part was having the "I'm the map" song from Dora the Explorer in my head most of the time. and I think I only know 2 lines.
very hot day, upper 90s in the city, but at least it was a little cooler in the forest and by the water. I would guess upper 80s based on the car thermometer. the warmup consisted of stepping out of the car, and the cooldown was an immediate plunge into the patuxent river after finishing.
no real problems with the knee, it mostly seems to be stiff when I get up in the middle of the night these days. (which btw still happens at least twice if I'm lucky, 4 or 5 times on a really bad night) |
| |
|
Long - Splits |
Saturday Jun 7 |
| Bike (road) 38:00 [1] | |
| |
| with samantha around the neighborhood. |
| X-Training (mowing) 42:00 [1] | |
| |
| knee not too bad after this, but as of the evening, my lower back is acting up. either from the bike or something else random. |
Friday Jun 6 |
| Note | |
| slept:6.0 |
| No power at home or work for 36 hours, just got it back early this morning. A good excuse to throw out everything in the fridge. at least we still had hot and cold running water, and could have used the stove if we wanted to. I mostly missed the AC (95F yesterday) and internet. |
| |
| C • out of power 2 |
| Running (grass) 34:34  3.96 mi (8:43 / mi) | |
| ahr:145 max:168 shoes: Nimbus 8 |
| |
| Stretching 10:00 [0] | |
| |
| |
Wednesday Jun 4 |
| Running (grass) 33:55  3.94 mi (8:36 / mi) | |
| ahr:149 max:165 slept:7.0 shoes: Nimbus 8 |
| |
| Stretching 13:00 [0] | |
| |
| |
Tuesday Jun 3 |
| Running (grass) 33:21  3.95 mi (8:26 / mi) | |
| ahr:152 max:164 slept:4.0 shoes: Nike Air Max 360 II |
| |
| Stretching 12:00 [0] | |
| |
| |
Monday Jun 2 |
| Note | |
| slept:7.0 |
| knee feels almost fine today. weird. ordered a foam roller to work on my ridiculously tight hamstrings. |
Sunday Jun 1 |
| |
| Event: SVO Hammond's Rocks
|
| Orienteering race 1:08:52  *** 8.04 km (8:34 / km) +210m 7:35 / km | |
| ahr:170 max:181 spiked:14/20c slept:6.5 weight:163lbs shoes: VJ Falcon spikes 2007 |
| A shortish but tough course at hammond's rocks. the toughness was mostly because of blueberries which had grown up to knee-height in places. wandered a bit in places where there wasn't much hillside contour detail and I didn't pay enough attention to the point features. The map was quite green in places but I didn't really mind since it wasn't really thorny. |
| Stretching 10:00 [0] | |
| |
| |
| X-Training (mowing) 38:00 [1] | |
| (injured) |
| after getting home from orienteering. knee hurting again an hour or so after this. |
| |
| C • Mowing 2 |
| |
|
Red - Splits |
