Saturday Jun 30 |
 | Cycling 33:00 [3] | |
| |
| To dance class then to the Folklife Festival on the Mall then home. |
| Modern Dance 1:23:00 [1] | |
| |
| Was a bit late for a very pleasant class with Deborah. |
| Running 17:16 [1] | |
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| Warmup/cooldown/rests between repetitions. |
| Running 17:46 [5] 4.8 km (3:42 / km) | |
| |
| 4x1200m I intervals on grass in 4:22, 4:24, 4:26 and 4:32 - back to a more normal range of times, even though I felt smoother on these (probably means I wasn't knocking myself out - fine since I'm sure this was enough effort to induce the desired training effect). |
Friday Jun 29 |
| Cycling 1:01:00 [3] | |
| |
| Cycling to work by way of the aquatic center and directly home. |
| Swimming 19:00 [3] | |
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| Flutterkicking, first without then with fins on. |
| Deep Water Running 31:00 [4] | |
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| |
| Running 10:36 [1] | |
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| Warmup/cooldown. |
| Form exercises 41:16 [4] | |
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| Silly walks, 12x100m strides and 4 uphill bounding passes. |
| Core exercises 8:00 [4] | |
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| Abdominal stuff while cooking my post-form exercises pasta. |
Thursday Jun 28 |
| Cycling 59:30 [3] | |
| |
| Cycling to work and home by way of the Silver Spring TPSS. |
| Running 6:36 [1] | |
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| Warmup/cooldown. |
| Form exercises 28:00 [4] | |
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| Grass wet so just silly walks - no sense risking injury running fast on it not wearing studded or even cleated shoes. |
| Ukrainian language study 10 [0] | |
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| A little bit of progress through chapter 3 before going to sleep. |
Wednesday Jun 27 |
| Cycling 55:00 [3] | |
| |
| Another muggy commute in, feeling fine physically as far as I could tell. Perhaps I simply ate something that disagreed with me yesterday afternoon? I'll see what I feel up to this evening. Cycled directly home, without even doing any chinups at Carter Barron. |
| Running 18:00 [1] | |
| |
| Warmup/cooldown/rests between repetitions. Rests were 2:32, 2:45 and 2:52 - so each twenty odd seconds longer than has been my wont. |
| Form exercises 1:29 [3] | |
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| Just a few silly walks since I didn't feel quite warmed up enough after jogging to the park. |
| Running 17:20 [5] 4.8 km (3:37 / km) | |
| |
| 4x1200m I intervals in 4:12 (!!!!!!!!), 4:16, 4:25 and 4:27. I'll have to check but I don't remember ever doing one of these in less than 4:20 (now that I've checked, the fastest I can find evidence of ever doing one of these before is 4:22). Obviously this wasn't my most even pacing ever but I've been quilty of that plenty before without ever running one of these this fast. Also granted the start/end and turnaround points for this are slightly variable but no way is that worth more than a second or so. Oh well, I shouldn't complain if my leg speed is increasing. Now that it's confirmed I'll be sprinting in Kyiv, the only concern is whether it peaks at the right time.
I suppose I can likely blame the highly uneven pacing on the conditions - still fairly hot and very humid with consequent rivers of sweat. |
| Core exercises 8:00 [4] | |
| |
| Abdominal stuff while watching the dancing again. Bad that it displaces Ukrainian but so be it. |
Tuesday Jun 26 |
| Cycling 1:05:00 [3] | |
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| Work commute in muggy weather, incl home by way of TPSS and the aquatic center. |
| Swimming 15:00 [3] | |
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| Flutterkicking. |
| Deep Water Running 13:00 [4] | |
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| For no obvious reason, I had a hacking cough that wouldn't go away during this and a feeling of incipient nausea. So I bagged the workout, went home and scheduled myself a long sleep on the theory that it might help if I were coming down with some sort of illness. |
| Ukrainian language study 15 [0] | |
| |
| Plowed a little ways through the third chapter, including second conjugation verbs and the interesting differences with Russian. Someday, perhaps after I've studied Czech to prepare for next summer and got even more perspective, I may have to look up what linguists know about the evolution and divergence of the Slavic languages. |
Monday Jun 25 |
| Cycling 57:00 [3] | |
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| Work commute. |
| Running 7:43 [1] | |
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| Warmup/cooldown. |
| Form exercises 32:58 [4] | |
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| Silly walks, 11x100m strides and 4 uphill bounding passes, |
| Core exercises 8:00 [4] | |
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| Abdominal stuff while viewing The Daily Show. |
| Ukrainian language study 1:03 [0] | |
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| Finally actually listened to the tape in conjunction with the book. Doesn't sound as though I was too far off base on most of the pronunciation. |
Sunday Jun 24 |
| Cycling 40:00 [3] | |
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| To the aquatic center then the AFI Silver for a Johnny To double feature then home. |
| Swimming 15:00 [3] | |
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| Flutterkicking. |
| Deep Water Running 45:00 [4] | |
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Saturday Jun 23 |
| Cycling 56:00 [3] | |
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| To Nadim and Peggy's in the morning and home late in the afternoon by way o f the Tenley Interim Library and finding out that the shop on Wisconsin Ave in which I once bought a map of Moscow with Cyrillic text is no longer in business at the same location to sell me a similar map of Kiev. |
| Orienteering 2:00:00 [1] | |
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| The part I'll log of a long session block vetting the clo9se vicinity of US Champs controls. Much standing still. Lovely day in the woods. Pity I didn't find two of the ticks that attached themselves to me until after I got home. |
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| C • Ticks 1 |
| Running 19:00 [3] | |
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| Jogging to the rendezvous point since I'd promised to break off the vetting and head there by a certain time. |
Friday Jun 22 |
| Cycling 1:05:00 [3] | |
| |
| Cycling to work. Had thought of going to pool but it will have to be in the evening if at all.
Home by way of TPSS and the pool. |
| Swimming 15:00 [3] | |
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| Warmup flutterkicking. |
| Deep Water Running 34:00 [4] | |
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| Threshholdish run. |
Thursday Jun 21 |
| Running 8:00 [1] | |
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| Warmup/cooldown. |
| Form exercises 22:00 [4] | |
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| Silly walks and 4x~500m hard on a grassy and almost entirely gentle downhill course - think it's time to work on leg speed a bit more than just with strides. |
| Cycling 1:03:00 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Swimming 19:00 [3] | |
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| Flutterkicking to loosen up. |
| Deep Water Running 1:01:00 [4] | |
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| Running, hard. Amazingly, my right calf cramped up pushing off the wall on the very last length. I didn't think there was enough involvement of the calf muscles (other than pushing off once every length - doesn't seem like much) in this for that to happen. |
Wednesday Jun 20 |
| Cycling 59:00 [3] | |
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| Cycling to work by way of the aquatic center. Home by way of the library friends group meeting just up the street from my place. |
| Deep Water Running 30:00 [4] | |
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| Less deep water running than I'd planned since I dozed for a while after the alarm went off. |
| Running 8:00 [1] | |
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| Warmup/cooldown. |
| Form exercises 21:00 [4] | |
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| Silly walks and 9x100m strides. |
| Core exercises 8:00 [4] | |
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| Abdominal stuff while watching So You Think You Can Dance. |
| Ukrainian language study 25 [0] | |
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| Why should AttackPoint work only to make me exercise? Figure if I log this, I'll be better about doing it consistently. And, in Kyiv, really hopelessly confused between my current Russian vocabulary and whatever Ukrainian I manage to acquire between now and August but I'll just have to take that chance.
Hmm... I thought 0 intensity stuff wasn't supposed to count towards total training hours. I guess I'll log minutes as seconds so the distortion will be minimal. |
Tuesday Jun 19 |
| Cycling 1:24:00 [3] | |
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| Cycling to work. Home by way of Union Station and the MLK Library. |
Monday Jun 18 |
| Cycling 33:00 [3] | |
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| Home by way of the aquatic center. |
| Swimming 29:00 [3] | |
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| Flutter kicking, not too hard, for the rough equivalent of a recovery jog. |
Sunday Jun 17 |
| Orienteering race 1:47:00 [4] | |
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| Navstock Long - 1st with a good run (mistakes present but small and not too numerous). |
| Orienteering 40:00 [1] | |
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| Control pickup of the western loop the men's open long course started with. Steep. Also slow - wasn't moving fast enough for insects not to be able to keep up. |
Saturday Jun 16 |
| Orienteering race 44:56 [4] | |
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| NavStock Middle - 4th with a mediocre race. |
| Orienteering race 12:54 [5] | |
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| Navstock Sprint - 1st with a very good race. |
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| C • Congratulations! 4 |
Friday Jun 15 |
| |
| Event: Nav-Stock
|
| Running 8:00 [1] | |
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| Warmup/cooldown. |
| Form exercises 15:00 [4] | |
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| Silly walks and 5x100m strides. |
| Cycling 30:00 [3] | |
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| Cycling to work - last exercise pre-Navstock. |
Thursday Jun 14 |
| Cycling 57:00 [3] | |
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| Cycling to work and directly home thereafter. |
| Core exercises 8:00 [4] | |
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| Abdominal exercises while watching the Daily Show. |
| Running 8:00 [1] | |
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| Warmup/cooldown. |
| Form exercises 16:00 [4] | |
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| Silly walks and one 100m stretch of strides. |
Wednesday Jun 13 |
| Cycling 1:03:00 [3] | |
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| Cycling to work by way of the aquatic center. Home by way of TPSS - picked up couscous for Dan's last supper before returning to Bloomington :( |
| Swimming 14:00 [3] | |
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| Flutterkicking to start. |
| Deep Water Running 21:00 [4] | |
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| And running until it was time to head to work. |
Tuesday Jun 12 |
| Cycling 57:00 [3] | |
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| Cycling to work and directly home. Meant to go to pool but figured it would likely be closed by thunderstorms again. |
Monday Jun 11 |
| Running 18:09 [1] | |
| |
| Warmup/cooldown/rests. |
| Running 17:56 [5] 4.8 km (3:44 / km) | |
| |
| 4x1200m I intervals on grass in 4:31, 4:27, 4:29 and 4:29. |
| Cycling 1:20:00 [3] | |
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| Cycling to work then downtown and back in the evening. |
Sunday Jun 10 |
| Note | |
| |
| Reston Sprint Triathlon? Perhaps not with NavStock definitely a selection race. Although swimming, cycling and a short run really oughtn't to do much bodily damage. |
| Cycling 22:00 [3] | |
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| Round trip to the National Mall, center of all the days non-apartment-based activities. |
Saturday Jun 9 |
| Orienteering 47:00 [4] 6.46 km (7:17 / km) | |
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| QOC Summer Series training. |
Friday Jun 8 |
| Note | |
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| Gaithersburg Cross Country 5K? |
| Cycling 1:10:00 [3] | |
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| Cycling to work. Promised extreme heat not here yet. Home by way of TPSS and the aquatic center, where the pool was closed on account of the electrical storm. The indoor pool - I'm going to have to look up whether anyone has ever been electrocuted by lightning in an indoor pool. Went home without swimming, in any case, not wanting to wait for them to let people back in the water. |
| Core exercises 8:00 [4] | |
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| Abdominal stuff during the Colbert Report. |
| Running 7:52 [1] | |
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| Warmup/cooldown. |
| Form exercises 15:37 [3] | |
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| Silly walks while watching many fireflies light up and one really spectacularly branching bolt of lighting strike far enough away I didn't hear any associated thunder. Denied my flutterkicking and pool running, this seemed an appropriate way to loosen up before hard running tomorrow. |
Thursday Jun 7 |
| In-line Skating 35:00 [3] | |
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| Skating to work since I didn't take my bike along on the run home.
It appears I've broken into the top ten for training volume by a whopping six minute and thirty six second margin. |
| Cycling 26:00 [3] | |
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| Cycling home. |
| Running 40:00 [1] | |
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| Another easy jog in Rock Creek Park with Dan. Don't think we saw any deer this time. |
Wednesday Jun 6 |
| Running 16:24 [1] | |
| |
| Warmup/cooldown/rest between repetitions. |
| Running 17:54 [5] 4.8 km (3:44 / km) | |
| |
| 4x1200m I intervals on grass in 4:25 4:28, 4:30 and 4:31 (the usual progression in times when I do these before breakfast). |
| Cycling 29:00 [3] | |
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| Cycling to work. |
| Running 1:43:06 [2] 10.0 mi (10:17 / mi) | |
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| Run through even thicker than last time Rock Creek Park from work to Cleveland Park. Quite slowly and easily. |
| Core exercises 8:00 [4] | |
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| While watching So You Think You Can Dance. Which my roommate had on but I'd quite possibly watch it regardless. |
Tuesday Jun 5 |
| Cycling 1:06:30 [3] | |
| |
| Cycling to work and home by way of TPSS and the aquatic center. |
| Swimming 33:00 [3] | |
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| Flutter kicking - 20 minute and 13 minute blocks. |
| Deep Water Running 1:11:00 [4] | |
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| 40 minute and 31 minute blocks. |
Monday Jun 4 |
| Running 7:01 [1] | |
| |
| Warmup/cooldown. |
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| C • did you get my e-mail? 2 |
| Form exercises 26:03 [4] | |
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| Silly walks and 7x100m strides. |
| Cycling 59:00 [3] | |
| |
| Cycling to work - had an eye on the watch during my one major stop for a traffic light so under 30 minutes logged time. Home by way of the SIlver Spring TPSS location where I picked up much granola. |
| Running 38:00 [1] | |
| |
| Jogging with Dan in Rock Creek Park. |
| Core exercises 8:00 [4] | |
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| Abdominal stuff while watching the hockey game. |
Sunday Jun 3 |
| |
| Event: QOC Beer Chase
|
| Orienteering race 42:56 [4] 6.6 km (6:30 / km) | |
| |
| QOC Beer Chase - I must have recovered physically from the previous weekend but technically... I suppose I can blame the beer for skipping the seventh control of the second loop. Nevertheless, more discipline on thumbing/making sure I know which control I'm at and which one is next in my control taking system seems called for.
Silly - finding the control wouldn't have taken more than a minute or two of my approximately four minute lead over Ken. Despite it being buried in green. Though that gives the plus that I managed to skip what everyone seems to agree was easily the least pleasant control of the race. |
Saturday Jun 2 |
| Cycling 40:00 [3] | |
| |
| To dance class then to the Freer Gallery again and to Safeway (walked home from there heavily laden). Believe it or don't, my bike shorts sprang a leak. Two leaks, actually - the gel padding is poking out through the fabric on both sides. I wonder if this has anything to do with the temperature - Dan claims not to have noticed this before and it was sunny and hot today. The shorts are quite new so it's hard to believe I simply wore through the gel containment system. |
| Modern Dance 1:20:00 [1] | |
| |
| Good class with Deborah - felt fairly coordinated, even doing fouette turns. |
Friday Jun 1 |
| Running 7:20 [1] | |
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| Warmup/cooldown. |
| Form exercises 21:04 [4] | |
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| Just silly walks. I'm declaring myself fit to do the Chase unless something happens on Saturday. |
| Cycling 1:22:00 [3] | |
| |
| Cycling to work. Home by way of the Freer Gallery for a Portuguese silent film. |