Sunday Jun 30 |
 | Bike 45:00 [4] | |
| ahr:155 max:177 slept:6.0 |
| at psc society hill (nice club). level '12' but 12/12, not 12/20; 125/120 then 130/125. hills. |
Friday Jun 28 |
| Strength & Conditioning 50:00 [2] | |
| |
| 3*10 l/b. quite good. leg press up to 250. |
| Running 1:00:00 [3] 8.57 mi (7:00 / mi) | |
| ahr:157 max:165 |
| very sluggish, sore left heel; lubber run and up and down the four mile run trail for a while. very humid after rain in mid afternoon. |
Thursday Jun 27 |
| Running 1:07:29 [3] 10.5 mi (6:26 / mi) | |
| ahr:160 max:172 |
| to.from wsc clarendon + treadmill. digestion playing silly. |
Wednesday Jun 26 |
| Strength & Conditioning 50:00 [2] | |
| |
| 2*10 u/b |
| Intervals 25:00 [5] 5 km (5:00 / km) | |
| max:177 slept:6.2 |
| 5* 0.5miles on treadmill at 10.2, 10.6, 11.0, 11.2, 11.4 (drop to 11.2), started another at 11.2 and did about 600m then gave up. Trying a new rest strategy of dropping to hr 130 rather than time or distance. |
Tuesday Jun 25 |
| Running 14:00 [3] 2.0 mi (7:00 / mi) | |
| |
| to/from Clarendon WSC |
| Strength & Conditioning 45:00 [2] | |
| |
| 2*10 l/b |
| Cross Training 27:00 [4] | |
| ahr:167 max:175 |
| threshold hills on the cross-trainer at WSC (stinking hot today). |
Monday Jun 24 |
| Running 2:00:01 [3] 17.35 mi (6:55 / mi) | |
| ahr:156 max:167 slept:6.5 |
| Custis - Key Br - 34th St - Lovers' Lane - Rock Ck and back. 5:27am, 74F. |
Sunday Jun 23 |
| Running 39:59 [3] 6.31 mi (6:19 / mi) | |
| ahr:166 max:177 |
| 8:01 pm; up and down Custis; 86F. No water - so the heat got to me (some 2:55 half miles at the beginning, struggling to get to 3:15 at the end). |
Saturday Jun 22 |
| Running 56:32 [3] 7.8 mi (7:14 / mi) | |
| ahr:154 max:164 slept:9.0 |
| so this was going to be a long run but the ice cream I ate before was a bad idea... to and all around Roosevelt Island. |
Friday Jun 21 |
| Strength & Conditioning 47:00 [2] | |
| slept:7.1 |
| u/b 3*12. some a bit nugatory as I hurried to finish. Squats 305,330,330 on each side; calves 120, 125, 125. |
Thursday Jun 20 |
| Cross Training 40:00 [3] 2.5 mi (16:00 / mi) | |
| ahr:154 max:167 slept:7.2 |
| To/from Clarendon WSC + 25 minutes on the cross-trainer. This is the first time I have ever got up before 6:00 on a regular day to train. (5:48). |
| Running 1:09:08 [4] 10.69 mi (6:27 / mi) | |
| ahr:165 max:177 slept:7.2 |
| Some training sessions you just feel good. Actually this was the first non-orienteering one of those for a long time. Ballston - Lubber Run - up W&OD to 5.5 mile mark and back. included 18:33 3 miles from 5.5 to 2.5 (slightly downhill). Around 80F. I think I may finally be acclimatised to DC weather (when it's mild...). |
Wednesday Jun 19 |
| Strength & Conditioning 55:00 [2] | |
| |
| 3*12 l/b |
Tuesday Jun 18 |
| Cross Training 45:00 [3] | |
| |
| In the nice cool air
William retreats from the hot
Wet Arlington day. |
Monday Jun 17 |
| Strength & Conditioning 50:00 [2] | |
| |
| 3*10 u/b |
| Bike 50:00 [4] | |
| |
| Hills 125/115. This is tough these days. Probably because I do it as a second training session in a day :) |
Sunday Jun 16 |
| Running 1:51:00 [3] 16.78 mi (6:37 / mi) | |
| |
| Custis - Roosevelt Island - along the Potomac to DCA - Four Mile Run trail - W&OD - Lubber Run -home. |
Saturday Jun 15 |
| Running 50:00 [3] 7.7 mi (6:29 / mi) +10m 4:01 / km | |
| ahr:163 max:169 |
| Round and round and round
The treadmill is people's friend
Round and round and round. |
| Orienteering 43:08 [3] 6.05 km (7:08 / km) +50m 6:51 / km | |
| spiked:19/24c |
| Quantico's Beer Chase. 30sec in front of Jon Torrance. Mass start, got away from the pack with Jon at control 4 (never saw them again), ran with him until the split, drank faster (evidently I drink quickly :) ), got away, screwed up the next control royally (on a trail, of all places), caught him again four controls later, stuck with him through the green for insurance and then accelerated with 4 controls to go. It was fun. |
Friday Jun 14 |
| Strength & Conditioning 50:00 [2] | |
| |
| 3*10 l/b |
Wednesday Jun 12 |
| Strength & Conditioning 50:00 [2] | |
| |
| 2*10 u/b. 11:36am. |
| Running 23:00 [2] 2.88 mi (7:59 / mi) | |
| |
| To/from Clarendon WSC; 7:40pm. |
| Intervals 17:18 [5] 3.2 mi (5:25 / mi) | |
| |
| 3 miles treadmill at 10.7, 11.1, 11.3 and I began another at 11.1 but it was too much. max hr 185
max hr in first 170, then 176. |
Tuesday Jun 11 |
| Running 45:21 [3] 7.07 mi (6:24 / mi) | |
| |
| 30 min on treadmill varying grades (0-2.5%, 9.6mph), + to/from WSC. ahr 158 max 173. 6:36am. |
| Cross Training 42:40 [3] 2.0 mi (21:19 / mi) | |
| |
| to/from WSC + 27 min on cross-trainer; ahr 153 max 167. 7:52pm |
Monday Jun 10 |
| Strength & Conditioning 55:00 [2] | |
| |
| 2*10 l/b WSC Conn Ave. 11:30am |
| Bike 44:23 [4] | |
| |
| Hills: mostly 125/115 but couldn't finish the last interval at that pace for the first 2 (of 4) sets. Watching AFL on TV. ahr 151 max 175. 7:37pm |
Sunday Jun 9 |
| Orienteering 48:52 [3] 6.7 km (7:18 / km) | |
| |
| DVOA Iron Hill Red. Lost around 5 min in the bingo controls (sorry, precise long-distance compass technique required with unmarked trails controls) and beat Mihai by 2 seconds. Great map (US Short champs 1999). Adds DE to my orienteering states.(now MA, NH, CT, NY, NJ, PA, DE, MD, VA, OH (and MB)). 10 down, 40 + DC to go. |
| Orienteering 41:10 [3] 6.7 km (6:09 / km) | |
| |
| rerun without punching or making mistakes (except at number 2). |
Saturday Jun 8 |
| Orienteering 1:30:00 [2] 6 km (15:00 / km) | |
| |
| Around Great Falls MD and the islands with Ken Sr (nice morning, nice terrain). Good for fine compass. |
Friday Jun 7 |
| Running 1:06:00 [4] 11.0 mi (6:00 / mi) | |
| |
| 9 miles on treadmill at WSC, 1 mile to and from. Tough session with alternating 2 min on (10, 10.1, 10.2, 10, 10.1, 10.2, 10.2, 10.3, 10.4, 10.4), 1 min off (9.6). max hr 175. 8:35pm |
Thursday Jun 6 |
| Bike 43:30 [3] | |
| |
| Spinning; a bit easy today. ahr 153 max 168. Mostly long slow hills. |
Wednesday Jun 5 |
| Running 1:11:31 [3] 10.73 mi (6:39 / mi) | |
| |
| Down to the end of the W&OD trail in Shirlington. Hot and unpleasant. ahr 161, max 172. 6:36am. |
Tuesday Jun 4 |
| Strength & Conditioning 55:00 [2] | |
| |
| l/b 3*12; extremely weak (no food since lunchtime...) |
Monday Jun 3 |
| Running 55:00 [3] 8.25 mi (6:40 / mi) | |
| |
| At 6:30am, goddelpus. Down to the end of the W&OD trail. Need not to cross Arlington Blvd at peak hour. |
| Bike 40:00 [3] | |
| |
| Intervals; 125/115; not good. Just couldn't do the highest level today. |
Sunday Jun 2 |
| Orienteering 53:47 [3] 6.7 km (8:02 / km) | |
| |
| Quantico Pohick Bay red. Map not the best, but nice runnable forest (why don't we have any of this near Boston?). |
| Orienteering 47:00 [3] 6.7 km (7:01 / km) | |
| |
| And again. Wanted to see how big the mistakes were. Not too much navigating this time, but avoided the unmapped green and found the misplaced controls. Carrying water this time: it was 30 degrees. |