Wednesday May 30 |
 | Running (grass) 35:55 [3] 4.0 mi (8:59 / mi) | |
| ahr:149 max:165 weight:162lbs shoes: nike free |
| deliberately easy. tapering for the beer chase? I think that only works when you have been training.
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| C • remember, start slow and taper... 3 |
| Stretching 10:00 [0] | |
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Sunday May 27 |
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| Event: QOC Mont Alto
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| Running warm up/down 7:00 [2] 0.67 mi (10:27 / mi) | |
| ahr:132 slept:7.0 shoes: VJ Integrator, no spikes |
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| Orienteering race 1:16:44 [3] *** 9.38 km (8:11 / km) +265m 7:10 / km | |
| ahr:162 max:175 spiked:14/16c shoes: VJ Integrator, no spikes |
| 7.8k course, some pretty nice forest back and forth along a giant hillside. my left ankle still felt very weak from the sprain, and so I took it pretty cautiously when going across the hillside and among the rocky parts. I'm not so good at this type of terrain, so I think I got lucky on a few legs. going slower probably also made it easier to hit things. eddie much faster at ~65min. |
| Stretching 5:00 [0] | |
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Blue - Splits |
Saturday May 26 |
| Rollerblading 1:35:40 [2] 13.35 mi (8.4 mph) | |
| ahr:140 max:164 shoes: RB yellow wheels |
| with samantha on the crescent trail, down to the 10-mile mark and back.
splits at boathouse (where I used to turn around) and the new turnaround: 30:06, 10:54, 12:06, 42:32. |
| Stretching 7:00 [0] | |
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Friday May 25 |
| Running 35:45 [2] 3.9 mi (9:10 / mi) | |
| ahr:146 shoes: nike free |
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| Running 1:40 [3] 0.25 mi (6:40 / mi) | |
| ahr:157 shoes: nike free |
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| Stretching 5:00 [0] | |
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Thursday May 24 |
| Bike (commute in) 41:30 [2] 10.5 mi (15.2 mph) | |
| ahr:149 max:170 slept:7.0 |
| on the road bike, definitely faster, but need to adjust something in the back so I can get onto the biggest gear. |
| Stretching 11:00 [0] | |
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| Bike (commute home) 40:50 [2] 10.5 mi (15.4 mph) | |
| ahr:142 |
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Wednesday May 23 |
| Bike 21:35 [1] 3.65 mi (10.1 mph) | |
| ahr:118 slept:3.5 weight:162lbs |
| with samantha around the neighborhood. |
Tuesday May 22 |
| Running 34:13 [2] 4.0 mi (8:33 / mi) | |
| ahr:144 max:161 weight:162lbs shoes: nike free |
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| Stretching 13:00 [0] | |
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Monday May 21 |
| Note | |
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| check out monkey boy:
http://www.popsci.com/popsci/technology/9c8d999bc5... |
Sunday May 20 |
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| Event: QOC Fountainhead
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| Bike 15:00 [1] 2.4 mi (9.6 mph) | |
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| I got a cheap schwinn road bike from target yesterday, for the sole purpose of attaching a kiddie seat on the back, and maybe for commuting (without the seat). I didn't want any extra crap on my MTB, and it seemed impossible anyway with the rear suspension. the new one is a bit heavy, and heavier with the seat on, and much heavier and off balance with samantha in the seat. but she loves it, and surprizingly, loves wearing her helmet too. all day long: "bi[cy]cle!!! bi[cy]cle!!"
we went for a short ride around the neighborhood, not sure about the time. the hard part seems to be not falling over when stopping, almost happened once. |
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| C • Ignoring the Samantha-carrying att... 3 |
| Running 43:35 [2] 5.0 mi (8:43 / mi) | |
| ahr:142 shoes: Asics Gel Cumulus 7 |
| obviously didn't make it to fountainhead (alex has stomach virus), but got out running after samantha went to sleep early. rock creek south from around grosvenor. |
| Stretching 7:00 [0] | |
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Saturday May 19 |
| Rollerblading 30:15 [1] 4.86 mi (9.6 mph) | |
| ahr:124 shoes: RB yellow wheels |
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| Rollerblading 40:24 [2] 4.92 mi (7.3 mph) | |
| ahr:141 shoes: RB yellow wheels |
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Friday May 18 |
| Bike (stationary) 10:00 [2] | |
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| X-Training 10:00 [2] | |
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| Stretching 11:00 [0] | |
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| my right arch was bothering me yesterday (biking actually made it better though), and it felt better today, but I thought I should skip the run anyway. |
Thursday May 17 |
| Bike (commute) 47:00 [3] 10.5 mi (13.4 mph) | |
| ahr:145 max:176 slept:8.0 |
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| Stretching 9:00 [0] | |
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| Bike (commute) 41:30 [3] 10.5 mi (15.2 mph) | |
| ahr:148 max:175 |
| some higher intensity parts both sessions, I should log that separately once I download the hrm. |
Wednesday May 16 |
| Running (grass) 34:04 [2] 4.0 mi (8:31 / mi) +50m 5:06 / km | |
| ahr:149 max:167 slept:6.0 shoes: nike free |
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| Stretching 2:00 [0] | |
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| late for meeting |
Tuesday May 15 |
| Rollerblading 20:53 [1] 2.5 mi (7.2 mph) | |
| ahr:121 max:143 shoes: RB original wheels |
| 2 laps on bulls run with samantha |
| Running (road) 11:24 [2] 1.31 mi (8:41 / mi) | |
| ahr:143 max:152 shoes: nike free |
| 1 lap |
| Stretching 5:00 [0] | |
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Sunday May 13 |
| Running (track) 25:15 [2] 3.27 mi (7:43 / mi) | |
| ahr:149 max:164 weight:162lbs shoes: nike free |
| laps at WJ track. |
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| C • track? 2 |
| Stretching 10:00 [0] | |
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Friday May 11 |
| Bike (commute) 46:00 [3] 10.5 mi (13.7 mph) | |
| ahr:149 weight:160lbs |
| the short way (seven locks, wooton pkwy). felt tired, and was slower than usual. |
Thursday May 10 |
| Running 33:23 [3] 4.0 mi (8:20 / mi) | |
| ahr:155 max:176 slept:8.5 weight:162lbs shoes: nike free |
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| Stretching 14:00 [0] | |
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Tuesday May 8 |
| Running 16:18 [2] 1.86 mi (8:46 / mi) | |
| ahr:144 max:166 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [0] | |
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Sunday May 6 |
| Bike 1:40:00 [2] 21.0 mi (12.6 mph) | |
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| out and back from home to grosvenor and then up the rock creek trail (including some wrong turns on side trails) to around Avery rd, near where Nadim's summer series map was last year. that's about where I would get off if I was going to go to work that way. |
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| C • Summer Short Series 1 |
| Stretching 17:00 [0] | |
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| it's worth noting that my ankle probably still isn't really ready for orienteering. the trails would have been hard on it I think. |
Saturday May 5 |
| Rollerblading 34:25 [1] 5.0 mi (8.7 mph) | |
| ahr:111 weight:161lbs shoes: RB original wheels |
| with samantha from bethesda to fletcher's, same as last week. was taking it easier this time, since I knew I would have to come back up. and oddly it took less time. my injured ankle was a little uncomfortable in the skate, and I thought about turning around early, but it ended up being ok. |
| Rollerblading 41:29 [2] 5.0 mi (7.2 mph) | |
| ahr:141 shoes: RB original wheels |
| back to bethesda. felt much stronger than last week, and like 20% faster on uphill return trip. I think some of that was because I wore neoprene socks to avoid the painful raw spot like last week, but the rest I will chalk up to "training", since it didn't feel like I was working harder. yeah I would rather be TTing, but this was a fun workout anyway. |
| Stretching 11:30 [0] | |
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| Note | |
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| my RB wheels are pretty worn down after being rotated twice. probably time for a new set, or maybe new skates even...they're almost 10 years old. |
Friday May 4 |
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| Event: US Team Trials
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| Stretching 10:00 [0] | |
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| alex gave me an awesome foot massage, on the condition that I log it here. |
Thursday May 3 |
| Bike (stationary bike) 30:30 [2] | |
| ahr:115 slept:10.0 weight:161lbs |
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| Stretching 11:00 [0] | |
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| ankle is improving, but my weird middle finger problem from last year is suddenly back. |
Tuesday May 1 |
| Note | |
| (injured) |
| ankle is showing signs of improvement today. I uploaded my gps tracks from the last two weekends to the QOC routegadget: http://s91276857.onlinehome.us/gadget/cgi-bin/reit... |