Wednesday Jan 31 |
 | Cycling 38:00 [3] | |
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| Commute in by way of the aquatic center. Cold and fairly windy again. |
| Swimming 10:00 [3] | |
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| Swimming warmup - virtually all kicking sans fins. |
| Deep Water Running 21:00 [4] | |
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| One block of DWR at something approximating O race perceived intensity. |
| Running 1:27:35 [2] 9.0 mi (9:44 / mi) | |
| shoes: Vasque Grey Pair #1 |
| Run from work to some food shopping in Cleveland Park through Rock Creek Park. |
Tuesday Jan 30 |
| Cycling 1:07:00 [3] | |
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| Roughly the same amount of cold this commute but no headwind worth mentioning.
It's proving to be a bad week for intentions to go to the pool before work - they're dropping like flies. At least I went home by way of the pool. And some grocery shopping. |
| Swimming 26:00 [3] | |
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| Almost all kicking - to warmup then two breaks of 8 or 9 minutes each between DWR blocks. |
| Deep Water Running 1:15:00 [3] | |
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| Two blocks of about 30 mins then finishing the workout. |
Monday Jan 29 |
| Cycling 1:08:00 [3] | |
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| Work commute in DC's version of very cold with a fairly strong headwind. Home by way of TPSS (must stock up on Ginger Snap granola during the January sale) and the aquatic center. |
| Note | |
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| My grab bag order of three new swim suits arrived. I was somewhat concerned that this might result in my getting the most hideous patterns they weren't able to sell to people who knew what they would get but all three are black front and back with patches of wildly patterned colour on the sides, i.e much what I would have gone for if I'd chosen patterns myself. Perhaps I'm a contrarian in swim suit styles. |
| Swimming 51:00 [3] | |
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| Very nearly all kicking sans fins. |
| Core exercises 8:00 [4] | |
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| During the end of Prison Break and the beginning of 24. |
Sunday Jan 28 |
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| Event: QOC Hemlock Overlook
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| Cycling 1:04:00 [3] | |
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| Cycling from two blocks away from Nadim and Peggy's to Friendship Heights Metro (Bethesda street elevator out) then from Vienna Metro to Hemlock Overlook. |
| Orienteering 1:16:17 [4] 10.1 km (7:33 / km) | |
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| QOC Hemlock Overlook Blue - steady run, slightly slowed by lingering muscular fatigue from yesterday's vetting and by concern for the integrity of my right ankle after giving it two good twists yesterday as well. I fear I'm going to be doing this for a while - it's been less resistant ever since I went over on it at the end of the APOC long, despite the lack of significant swelling and my managing to race again in the APOC middle. May have to resort of either brace/taping or some sort of strengthening/proprioception improving regime. |
| Orienteering 1:00:00 [2] | |
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| Picking up 9 controls at the far southern end of the map. Running out of gas - didn't eat a huge breakfast and didn't bring anything like enough food. Plus I didn't eat any of what I had with me after finishing the race before going out - silly of me. |
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| C • Control pickup 4 |
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Blue - Splits |
Saturday Jan 27 |
| Cycling 29:00 [3] | |
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| Biking to Nadim and Peggy's in the morning. |
| Orienteering 2:16:12 [4] | |
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| More US Champs vetting to be veiled in mystery. Very nice day out - I wish tomorrow was going to be similar but the forecast is letting me down. |
Friday Jan 26 |
| Note | |
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| Nice birthday present from the NCC - they opened up 2km of the Rideau Canal for skating this morning. Too bad I'll have to wait a week to open the gift... but at least it will likely get bigger while I'm waiting. |
| Cycling 36:00 [3] | |
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| Home by way of TPSS and the aquatic center. |
| Swimming 1:30:00 [3] | |
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| Slightly over a kilometer of conventional swimming, the rest kicking with and without fins. No running since it will be a big orienteering weekend with vetting tomorrow and I just wanted to put in the aerobic time and loosen my legs up. |
Thursday Jan 25 |
| Cycling 36:00 [3] | |
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| Bike to work by way of the aquatic center. |
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| C • How can I wish you a happy bir... 3 |
| Deep Water Running 42:00 [4] | |
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| Two approximately equal blocks of deep water running. |
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| C • DWR? 5 |
| Swimming 10:00 [3] | |
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| Purely kicking without fins to break up the monotony of just running. |
| Running 2:01:10 [2] 11.0 mi (11:01 / mi) | |
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| Running from work to Cleveland Park - bought groceries and walked from there. This didn't cover every bit of trail in Rock Creek Park between work and home but it was a very indirect route. I'm guessing the one logical way to go further without covering any significant section of trail twice will add about three quarters of an hour. |
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| C • Snow 2 |
Wednesday Jan 24 |
| Running 1:22:30 [2] 8.0 mi (10:17 / mi) | |
| shoes: Vasque Grey Pair #1 |
| Run to work through a Rock Creek Park festooned with remnants of snow and ice. Necessary since I left my bike at work yesterday, walked to the AFI to see Pan's Labyrinth with a group of people and then took a bus home. |
| Swimming 54:00 [3] | |
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| Almost all kicking sans fins - was stuck in the shallow end until the pool emptied out a bit. |
| Deep Water Running 36:00 [3] | |
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| Deep water running to finish the workout once a deep enough lane became available. |
| Cycling 35:00 [3] | |
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| Home with grocery shopping and the aquatic center along the way. |
Tuesday Jan 23 |
| Cycling 31:00 [3] | |
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| Had planned on heading to the pool but my body overruled my alarm in the morning so just the cycling commute. |
Monday Jan 22 |
| Cycling 34:00 [3] | |
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| Home from work by way of the aquatic center. Road conditions fine despite the snow. |
| Swimming 14:00 [3] | |
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| Almost entirely a flutter kicking warmup. |
| Deep Water Running 37:00 [4] | |
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| One block of deep water running - trying for the equivalent of a tempo run. |
| Core exercises 6:00 [4] | |
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| During 24 - had wondered about the loose end balding guy last season. |
Sunday Jan 21 |
| Hiking 1:00:00 [1] | |
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| It snowed overnight so our hike around the trails of Wapehani Mountain Bike Park was quite lovely. Doing it while the snow was falling would have been cool too but the snow was too sneaky for us, falling all silently like that and in the middle of the night. Hiked with a partial trail map from the City of Bloomington and with a printout of recently produced 2 foot contours from same, which were quite good but total overkill. We did much of the standard assortment of fun things with snow before driving off. Also, something it had never occurred to me to try before - throwing snowballs in a very flat trajectory just above ground level so that they either hit and skip to hit again or hit and plow a furrow while gaining mass in the normal snowball rolling fashion. Fun to see how far you can get them to go and the visual effect was kind of neat, as though an explosion had scattered a bunch (what is the proper collective noun, if any, for snowballs?) of snowballs from the point where I'd been standing. |
Saturday Jan 20 |
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| Event: ICO Score-O at Eagle Creek West
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| Orienteering 1:12:30 [4] 9.3 km (7:48 / km) | |
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| ICO Eagle Creek West score-O - a nice day crunching over the frozen ground, including marshy bits which were quite pleasant as a result. Haven't measured distance but course setter said he measured the minimum distance to take in all the controls with no consideration of navigational or vegetative factors at 9km. Heard some distant woodpeckers but had nothing even approaching dtdo's at one with nature experience unless you count getting at one with a great many burrs getting to the third last control of 25. |
Friday Jan 19 |
| Cycling 31:00 [3] | |
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| Work commute. |
Thursday Jan 18 |
| Running 1:17:00 [2] 8.0 mi (9:37 / mi) | |
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| Alarm failure so I ended up running pretty much the most direct route possible through Rock Creek Park to work. Much crunching of frost heaved soil in churned up sections of trail. |
| Cycling 40:00 [3] | |
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| Cycling home by way of PCRM. Saw a fox cross the road ahead of me a very short distance from where I've been seeing beavers in Rock Creek. |
Wednesday Jan 17 |
| Cycling 34:00 [3] | |
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| Commute in by way of the aquatic center. |
| Swimming 30:00 [4] | |
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| Swimming only since I plan on running home. About 2/3 kicking sans fins. |
| Running 1:37:00 [2] 9.0 mi (10:46 / mi) | |
| shoes: Vasque Grey Pair #1 |
| Run home through Rock Creek Park in DC's version of cold - no wind though so easily tolerable even with only one layer on my upper body. No complaints from the feet so I think it will be okay to mix in some running on land on weekdays with the deep water running. Hope I don't find out otherwise when I wake up in the morning and take those first few steps. |
Tuesday Jan 16 |
| Cycling 1:08:00 [3] | |
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| Work commute in by way of the aquatic center. Home with a visit to the Cleveland Park library along the way. |
| Swimming 25:00 [4] | |
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| Warmup of various strokes then kicking for 15 minutes then 10 minutes of kicking with fins to break up the deep water running. |
| Deep Water Running 30:00 [4] | |
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| Two 15 minute blocks of deep water running, fairly hard. |
Monday Jan 15 |
| Cycling 1:06:00 [3] | |
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| Work commute going home by way of Takoma Park for some grocery shopping. |
| Core exercises 8:00 [4] | |
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| Some more abdominal stuff just before and while watching the first bit of 24. |
Sunday Jan 14 |
| Note | |
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| Tentative DCRRC 5K at Hain's Point? On same day as QOC meet at Avalon? Maybe not. |
| Cycling 1:32:00 [2] | |
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| From Greenbelt Metro out to Avalon, taking it easy after vetting Saturday and with race still to do. Saw a rainbow. |
| Orienteering race 1:21:24 [3] 8.8 km (9:15 / km) +395m 7:33 / km | |
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| Blue course at Avalon. No serious navigational errors, one small one on a distinct tree in an area that probably now has more enormous trees than when the map was made, plus the nearby trail has shifted in places. Clearly not fully recovered from yesterday - totally lacked normal racing speed from the get go with 3ish intensity all I could muster. Pre-abraded big toes also didn't enjoy all the sidehilling and rocky footing where applicable. Still fun - orienteering is such a great sport. |
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| C • Intensity 4 |
| Orienteering 45:00 [2] | |
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| Pickup of nine controls in the northern section of the map. |
| Core exercises 8:00 [4] | |
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| Also while watching Jack Bauer perform superhuman feats of counterterrorism (see Hammer's log). |
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|
Blue - Splits |
Saturday Jan 13 |
| Cycling 58:00 [3] | |
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| To and from Nadim and Peggy's. |
| Orienteering 2:28:23 [4] | |
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| US Champs vetting - ran some or all of an unspecified number of courses, some secrecy feeling appropriate. |
Friday Jan 12 |
| Cycling 1:02:00 [3] | |
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| Work commute in by way of the aquatic center. Had been uncertain whether to swim or not but decided when I woke up shortly before 6am that I might as well exercise. Early morning training two days in a row - I can almost feel the excess training virtue oozing out through my pores.
Home directly. |
| Swimming 11:00 [3] | |
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| Warmup of various strokes then kicking. |
| Deep Water Running 44:00 [3] | |
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| One block of running. Not too hard since I have orienteering to do over the weekend and the point of this, combined with the cycling before and after, is more to approximate a long slow run than to get in any intensity anyway. |
Thursday Jan 11 |
| Cycling 1:10:00 [3] | |
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| Got up early to go to the pool so I believe it was even just below freezing as I started my commute. Home by way of PCRM where the scale claims I lost something up to 5 pounds while in Hong Kong over the holidays. |
| Swimming 11:00 [3] | |
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| Warmup of various strokes then kicking without fins. |
| Deep Water Running 38:00 [4] | |
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| One continuous block of deep water running, intensity slightly below O race level but still, I think, harder than what I typically log as a 3. |
Wednesday Jan 10 |
| Cycling 1:06:00 [3] | |
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| Another coldish commute in - saw some ice on a puddle. Home by way of the aquatic center. |
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| C • Ice on a Puddle 5 |
| Swimming 36:00 [3] | |
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| Pool was busy so was stuck most of the time in a lane in the shallow end. Mostly kicking, as usual. |
| Deep Water Running 5:00 [4] | |
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| Ended with five minutes running fairly hard since the deeper lanes had emptied somewhat. |
| Core exercises 7:00 [4] | |
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| While watching PBS commentariat react to the style of Bush's address, the substance having been masticated to death long before he actually gave it. I'm almost sure presidents used to address the nation without first telling people in advance through every possible channel other than the president's mouth what he was going to say. |
Tuesday Jan 9 |
| Cycling 1:05:00 [3] | |
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| Commute in - cold by DC standards. Slept enough that I feel like I'm functioning normally again. Home by way of the aquatic center. |
| Swimming 40:00 [3] | |
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| Mostly kicking, without then with fins. |
| Deep Water Running 24:00 [4] | |
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| In two blocks. Felt more awkward than usual (not like I'll ever feel graceful doing this) at first, it having been a while. |
Monday Jan 8 |
| Cycling 1:18:00 [3] | |
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| Work commute now that I'm back from APOC. Will have to fill in activity since December 22nd as time permits. Home plus round trip to the central library. |
Sunday Jan 7 |
| Hiking 3:30:00 [1] | |
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| Climbing Lantau Peak then back down to Tung Chung with Reby on my last day in Hong Kong. |
Saturday Jan 6 |
| Hiking 2:00:00 [1] | |
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| Hiking a section of the MacLehose trail with Reby (Dan having flown away :( ) - fabulous views over Kowloon and also to the north, sometimes at the same time on particularly knife-edge-like sections of the ridge. |
Friday Jan 5 |
| Hiking 1:10:00 [1] | |
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| Hiking around Nek Lak Shan starting from and returning to Ngong Ping (site of a giant bronze Buddha) with Dan and my friend Reby. |
Monday Jan 1 |
| Orienteering race 41:49 [4] 3.5 km (11:57 / km) +115m 10:16 / km | |
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| APOC Middle - sixth. |
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| C • Congratulations 4 |