Friday Aug 31 |
 | Cycling 57:00 [3] | |
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| Cycling to work and back. |
| Running 6:30 [1] | |
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| Warmup/cooldown. |
| Form exercises 37:46 [4] | |
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| Silly walks and 6x100m strides. |
| Running 3:14 [5] 1 km (3:14 / km) +26m 2:52 / km | |
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| FIrst two attempts at a new running test - going by Google Earth's path measuring function, 500m with 13 meters of climb (all in the second half of the distance) on grass. In the absence of important O races this fall after the sprint series finals/relay champs, the focus from now until it's time to begin winter base training will be on strength, spanst, short intervals, etc.in the hopes of raising my maximum speed, the theory being that I can't possibly run longer distances (say, 5K) at a pace faster than slightly slower than I run in all out sprints. Will have to also get out on a track once in a while just to see how time on this correspond to 400m times. In any case, the two tries in this workout took 1:35 and 1:39 respectively. |
Thursday Aug 30 |
| Cycling 1:07:00 [3] | |
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| Cycling to work by way of the aquatic center and home along Connecticut Avenue for some grocery shopping and dropping into the Cleveland Park library. |
| Swimming 10:00 [3] | |
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| Flutterkicking warmup. |
| Deep Water Running 30:00 [4] | |
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| Pool running. Nice that the first lifeguard on duty was listening to some jazz for a change. Unfortunately, the next one to take over switched to the usual Steve Harvey morning show. An argument for visiting the pool even earlier, perhaps. |
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| C • details... 6 |
Wednesday Aug 29 |
| Cycling 1:02:00 [3] | |
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| Rode to work. Will have to get caught up on activities in Kiev in a little bit - small things like getting my rent for the next month paid and finishing writing up my impressions of WOC in Kiev for the COF to do first. Rode home by way of the aquatic center. |
| Swimming 22:00 [3] | |
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| Flutterkicking warmup. |
| Deep Water Running 32:00 [4] | |
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| Pool running. Cut this a bit short partly because I was sharing the lane with an extremly inefficient swimmer who was splashing and flailing too much for comfort. |
Tuesday Aug 28 |
| In-line Skating 35:00 [3] | |
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| Had left my bike at work so skated in in the morning. |
| Cycling 1:00:00 [3] | |
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| Rode home with shopping for food and dropping in to the MLK library downtown along the way. |
Saturday Aug 18 |
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| Event: WOC 2007
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Friday Aug 10 |
| Running 6:18 [1] | |
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| Warmup/cooldown. |
| Form exercises 28:59 [4] | |
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| Silly walks and 8x100m strides. |
| Cycling 30:00 [3] | |
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| Cycling to work. Won't cycle home for a while - off to Dulles and onwards to Kyiv this afternoon. |
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| C • All the Best! 1 |
Thursday Aug 9 |
| Cycling 1:15:00 [3] | |
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| Cycling to work. Home by way of an 80's Hong Kong martial arts film/live hip hop music combination at the Freer Gallery. |
Wednesday Aug 8 |
| Cycling 1:13:30 [3] | |
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| Cycling to work. Nowhere near 100 Fahrenheit yet, slava Bogy. On the way home, on the other hand... Had to go by my old stomping grounds in Northeast to get cable service transferred to my name. |
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| C • Bogy? :) 5 |
| Running 6:18 [1] | |
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| Warmup/cooldown. |
| Form exercises 25:42 [4] | |
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| Silly walks only - still going easy on my legs. |
Tuesday Aug 7 |
| Cycling 1:04:00 [3] | |
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| Cycling to work. Home by way of the Silver Spring TPSS and the aquatic center. |
| Swimming 5:00 [3] | |
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| Brief warmup. |
| Deep Water Running 20:00 [4] | |
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| Brief workout - tapering. |
Monday Aug 6 |
| Cycling 1:00:00 [3] | |
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| Cycling to work and home by way of the aquatic center. |
| Swimming 20:00 [3] | |
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| Flutterkicking. Purely a recovery workout since I had some stiffness and general lack of bounciness after Sunday. |
Sunday Aug 5 |
| Cycling 3:15:00 [3] | |
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| Round trip from Franconia-Springfield Metro to the northeast corner of Prince William Forest Park plus getting home from Foggy Bottom. |
| Hiking 2:30:00 [1] | |
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| Mapping, mostly by GPS, in Prince William. Five hours but discounted for standing still. Checked the relative positions of all the point features I surveyed last time and added trunks to the rootstocks where appropriate then did an initial sweep for point features of almost all of the remaining area Keg wants mapped. Hot, but nothing like as hot as yesterday - I only drank about 4 of the 4.75 liters of water I brought with me for the day. A two box turtle day (and both of them were alive, unlike the road kill box turtle I saw on the way to the summer series event the day before). |
Saturday Aug 4 |
| Modern Dance 54:00 [1] | |
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| Class with Deborah while I can - it seems likely chances are going to continue to be infrequent this fall and winter with my vetting and mapping commitments. |
| Cycling 20:00 [3] | |
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| To and from dance class. |
| Cycling 54:00 [4] | |
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| Hadn't left myself an abundance of time to get to the training Francis had set so was pushing pretty hard on route 4 until the last mile or so when it was clear I would be slightly in advance of 4pm. |
| Orienteering 34:02 [4] 4.74 km (7:11 / km) | |
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| Two sprint courses in near if not slightly in excess of 100 degree Fahrenheit heat and wearing my cycling shoes since I'd stupidly neglected to pack O shoes in my rush out the door. Well slower than Eddie on both of them due to combination of the shoes, the hard biking and some small to medium errors. |
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| C • SSS 1 |
Friday Aug 3 |
| Cycling 57:40 [3] | |
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| Cycling to work. Home with a stop at the AFI Silver on the way - saw Kon Ichikawa's Fires on the Plain. |
Thursday Aug 2 |
| Cycling 1:09:00 [3] | |
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| Cycling to work. Didn't manage to make myself run on waking so hope I will feel up to it this evening. Home by way of PCRM. |
| Running 15:20 [1] | |
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| Warmup/cooldown/rests betweeen repetitions. |
| Running 18:41 [5] 4.8 km (3:54 / km) | |
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| 4x1200m I intervals on grass and in darkness in 4:32, 4:34, 4:44 and 4:51. Actually, the first couple weren't in quite full darkness but after that the headlights truly were blinding. Certainly shows in the times, though it not having been long since eating at PCRM probably also contributed a little bit. Probably still just hard enough to rate intensity level 5. |
Wednesday Aug 1 |
| Cycling 1:02:00 [3] | |
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| Cycling to work and home by way of the aquatic center. |
| Swimming 17:00 [3] | |
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| Flutterkicking without fins. |
| Deep Water Running 46:00 [4] | |
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| Running once my legs felt adequately loosened up. |