Tuesday Sep 30 |
 | Cycling 1:07:00 [3] | |
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| Cycling to work. Home by way of TPSS and the aquatic center. |
| Swimming 20:00 [3] | |
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| Flutterkicking equivalent of a recovery jog. |
Monday Sep 29 |
| Note | |
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| Normal entry deadline for Ontario Champs is tomorrow. |
| Cycling 1:15:00 [3] | |
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| Cycling to work. Some soreness in the legs but feeling okay overall. Home by way of the Kennedy Center, where I exchanged one of my modern dance subscription tickets to avoid a conflict with my visit to Indiana in a few weeks. |
Sunday Sep 28 |
| Orienteering race 1:28:55 [4] 12.7 km (7:00 / km) | |
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| NAOC Long Blue |
Saturday Sep 27 |
| Orienteering race 45:16 [4] 6.2 km (7:18 / km) | |
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| NAOC Middle Blue |
Friday Sep 26 |
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| Event: North American Championships
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| Orienteering race 11:13 [5] 1.8 km (6:14 / km) | |
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| NAOC/NASS Preliminary Sprint |
| Orienteering race 18:28 [5] 3.5 km (5:17 / km) | |
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| NAOC/NASS Final Sprint |
Wednesday Sep 24 |
| Running 5:40 [1] | |
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| Warmup/cooldown. |
| Form exercises 15:18 [4] | |
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| Silly walks. Had to do something after two days of total inactivity, lest my body get used to sloth and protest on Friday. Would have cycled to work but had a morning meeting at the FAA so took Metro. |
Monday Sep 22 |
| Note | |
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| Rest day physically as, having driven there the previous evening, I spent the day mostly in New Jersey for work. |
Sunday Sep 21 |
| Note | |
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| QOC Hemlock Overlook |
| Cycling 53:00 [4] | |
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| Cycling from Vienna to Hemlock Overlook, at a somewhat higher than usual effort level since I'd promised to be on hand by 11am in case the meet directors needed help. Made a characteristic wrong turn off Clifton Rd onto Henderson Rd rather than Yates Ford Road but realised what I'd done after a few hundred meters (downhill, unfortunately). Was therefore slightly late but wasn't needed anyway so got out on my first course before noon. |
| Orienteering race 9:20 [5] 1.8 km (5:11 / km) | |
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| Short course, i.e. sprint. Minor time lost to confusion over vegetation mapping on the way to 5 and maybe a few seconds slowing down to figure out where I ought to look for 9 since it didn't seem to be where the circle was centered - fortunately the reentrant was pretty clear in the terrain. Also did a silly S curve getting around the buildings to the first control. No significant problems though. |
| Orienteering race 26:17 [4] 3.7 km (7:06 / km) | |
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| Hemlock Overlook Middle Red - pretty good race other than looking for 11 rather higher upslope than the cup depression it was hung on (I'd have to go back at walking speed or standing still to decide whether that was a map issue or not) and arguably taking an overly safe approach to 12, overshooting slightly to a distinct trail bend then coming back and up the slope to the control when it might have been faster to have contoured along the slope (though the bag was faded enough I might have run right by it if the rocky ground hadn't been visible from a reasonable distance). Other than that, I aimed off more than was necessary let alone efficient on several of them - I'm sure more precision will be required in New York next weekend.
Utterly beautiful day, BTW. |
| Cycling 1:35:00 [2] | |
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| Cycling home from Hemlock Overlook and also the round trip from home to the Foggy Bottom Metro. |
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Short - Splits |
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Red - Splits |
Saturday Sep 20 |
| Note | |
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| Sprint Four the Cure 5K - more fun than an interval workout, though also more costly. And a comparison to this time last year on the same course. |
| Running race 16:00 [5] | |
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| Time is approximate, since they didn't even have a clock for us to look at as we crossed the finish line this year. Distance was nominally 5K but there was something of a consensus that the course was probably a bit short (it's supposed to have been measured accurately but it seems conceivable someone might have failed to follow the instructions on placing the turnaround point of the out and back course precisely) . Second just like last year but the balance of probabilities is that I ran at least a bit faster this time.
Have researched the winner a bit - a formerly French runner named Philippe Rolly who was a very big noise in DC area running when he first showed up a decade ago. Doesn't appear to race so often now but he came fourth in the annual springtime Washington marathon this March in 2:32:39. |
| Cycling 1:50:00 [2] | |
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| Cycling from home to the race to the Smithsonian to take in the Jim Henson exhibit at the Ripley Center to the MLK Library to home to TPSS to work then finally home again. Long day. |
Friday Sep 19 |
| Cycling 1:20:00 [3] | |
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| Cycling to work. Home by way of the aquatic center and the Freer Gallery, where I saw a perplexing Thai film. |
| Swimming 15:00 [3] | |
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| Flutterkicking - trying to banish any last bit of stiffness after the long trail run on Wednesday. |
Thursday Sep 18 |
| In-line Skating 35:00 [3] | |
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| Skating to work. |
| Cycling 33:00 [3] | |
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| Cycling home by way of PCRM. |
Wednesday Sep 17 |
| Cycling 25:48 [4] | |
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| Cycling to work early in the afternoon, having spent the morning in a meeting at the FAA HQ. Unusual and I believe unprecedented speed presumably due to some combination of less busy roads and sidewalks compared to rush hour, lucky timing of lights and perhaps being at a different point than usual in my daily cycle. And, of course, effort. |
| Running 1:49:00 [2] 18 km (6:03 / km) | |
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| Running home through Rock Creek Park. Didn't bring my headlamp so had to run the last half hour by the unsteady light of my bicible headlight held in either hand. Had better not do that again with sunsets getting earlier since it's practically begging to fall and hurt myself. |
Tuesday Sep 16 |
| Cycling 57:00 [3] | |
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| Cycling to work by way of the aquatic center and directly home after work. |
| Swimming 25:00 [3] | |
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| Started with four or five minutes of various strokes then flutterkicked until it seemed time to head to work. |
| Running 6:26 [1] | |
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| Warmup/cooldown. |
| Form exercises 23:42 [4] | |
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| Silly walks and, I believe but didn't pay attention to keeping count as well as I might have, 11x100m strides. |
Monday Sep 15 |
| In-line Skating 35:00 [3] | |
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| Skating to work in the morning. |
| Cycling 31:00 [3] | |
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| Cycling home by way of TPSS. |
Saturday Sep 13 |
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| Event: DVOA Training Weekend - Hickory Run
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| Note | |
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| National Press Club 5K - top three finishers on team score, unless rules have changed since last year. Though assembling a team might be hard at this late date. Also, Lake Accotink NOD event.
Or DVOA training weekend including US Team training. If there's space in the US team training - apparently the DVOA training weekend is full but I haven't got a reply yet as to whether that means both are. Sounds like I may have to camp. |
Friday Sep 12 |
| Cycling 28:00 [4] | |
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| Cycling to work in rather a hurry since I needed to arrive in time to participate in a telcon. |
| Note | |
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| Just received my copy of Neal Stephenson's new book plus a few others from Amazon. Yay!!!! Even though I don't know when I'll find time to read it. |
Thursday Sep 11 |
| In-line Skating 35:00 [3] | |
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| Skated to work, carrying some shoes and other miscellaneous things I'll need over the weekend at Hickory Run. |
| Cycling 34:00 [3] | |
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| Cycling home by way of PCRM. |
Wednesday Sep 10 |
| Cycling 30:00 [3] | |
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| Cycling to work. |
| Note | |
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| To anyone else out there who takes UK size 12 in O shoes, Letro Sport AB is selling their remaining Jalas Black FLX 2005s and Silva K-100s for 200 SEK a pair (about 30 US/CA$). Worth it even if the Silva's still have the durability problem they did when I last used them back in 2005, though I restricted my order to the Jalas shoes for that reason.
Also, flying to NAOCs doesn't appear to be remotely economical compared to driving. Maybe I should look for a carpool there and back but rent a car in Syracuse during the event so as not to be an n+1th wheel in someone's weekend. |
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| C • Tip 1 |
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| C • Carpool 1 |
| Running 1:20:00 [2] 15 km (5:20 / km) | |
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| Ran home through Rock Creek Park. Didn't bring a light so, given that sunset was set for 7:24, without significant detours along the way to add distance. My inner thighs, apparently still not quite recovered from Sunday, say it was long enough anyway. |
Tuesday Sep 9 |
| Cycling 1:16:30 [3] | |
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| Cycling to work the to Dave and Heidi's en route to the QOC BOD meeting then home from there afterwards, Jan Merka having given me a lift back from Potomac. |
Monday Sep 8 |
| Cycling 1:01:40 [3] | |
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| Cycling to work. Home via the aquatic center. |
| Swimming 21:00 [3] | |
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| Not quite half various strokes then flutterkicking to loosen up my legs. |
Sunday Sep 7 |
| Note | |
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| QOC Bowie |
| Cycling 46:00 [4] | |
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| Cycling out to Bowie quickly since I'd offered to be on hand for beginner instruction or whatever during the early rush. |
| Orienteering race 1:13:07 [4] 7.2 km (10:09 / km) | |
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| QOC Bowie Blue. |
| Cycling 1:14:00 [3] | |
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| Cycling from Bowie to Little Paint Branch Park for an invasive plant identification and removal session (spent two hours pulling mostly wavyleaf basketgrass but also some Japanese stiltgrass up by the roots) then to the Greenbelt Metro. |
Saturday Sep 6 |
| Note | |
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| Arlington 911 5K. Web site now says 6pm though I swear it used to say 9am. Club Team Challenge - top 3 finishers score. Given that the race turns out to be an early evening rather than an early morning affair, invasive plant removal session at Greenbelt from 11am to 3pm is out. Fortunately, there'll be a similar thing taking place at Little Paint Branch Park late Sunday afternoon. |
| Running race 17:27 [5] 5 km (3:29 / km) vdot: 58.4 | |
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| 9-11 Memorial 5K in very windy but not rainy conditions. Third overall since two of the runners ahead of me were from the Pacers Racing Team and apparently weren't running officially. |
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| C • women for QOC teams 2 |
Friday Sep 5 |
| Note | |
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| After not measuring in some time, 10.8. |
| Cycling 1:01:30 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Cycling 30:00 [3] | |
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| Didn't want to be idle but didn't want to run the evening before a 5K, despite leg now feeling fine, so flutterkicking again. Found my goggles on getting home though so next time will do some more conventional swimming too. |
Thursday Sep 4 |
| Cycling 1:02:30 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Swimming 30:00 [3] | |
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| Another flutterkicking session. Right leg feels normal but I can't see any reason to take any chance on subjecting it to impacts yet. |
Wednesday Sep 3 |
| Cycling 56:40 [3] | |
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| Cycling to work. Right leg feels somewhat better on waking but I'm not planning on challenging it with any impact sports until at least Thursday. Cycling directly home. |
| Core exercises 8:00 [3] | |
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| Abdominal stuff and some unlogged stretching time while opting to watch Serena and Venus in preference to whichever of Rudy Giuliani and Sarah Palin was talking at the time. |
Tuesday Sep 2 |
| Cycling 1:01:30 [3] | |
| |
| Cycling to work and home by way of the aquatic center. Knee and surroundings were fine with this although there were some things feeling not quite right in my walking around after waking - one reason for going to the pool rather than running in the evening. |
| Swimming 30:00 [3] | |
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| Flutterkicking only, since I've misplaced my goggles. Right leg seemed fine with this too. |
Monday Sep 1 |
| Cycling 55:30 [3] | |
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| Cycling to work and back. |
| Running 14:18 [1] | |
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| Warmup/cooldown/rests. |
| Running 17:53 [5] 4.87 km (3:40 / km) | |
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| 4x1217m intervals in 4:27, 4:26, 4:28 and 4:32.
My right knee, actually, more its surroundings, started acting up during the first or second one of these. Nothing felt acutely painful or as though something was being damaged but something in the set of parts that work to stabilise the knee was complaining, about what exactly I don't know. It didn't seem serious enough to justify ending the workout early. |