Friday Oct 31 |
 | Cycling 57:00 [3] | |
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| Cycling to work and back.
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| Running 7:51 [1] | |
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| Warmup/cooldown. |
| Form exercises 13:00 [4] | |
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| Sillly walks and hill sprints. |
Thursday Oct 30 |
| Cycling 30:00 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Note | |
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| Unbelievable! Letro Sport AB has now dropped some of the models of O shoes of which they're trying to get rid of the last few large size pairs down to 100 SEK. Hard to lose at that price even if the Silva K100 still has awful durability problems. Too bad for anyone else if I just bought their last pairs. |
| Deep Water Running 1:50:00 [2] | |
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| Long slow run in the pool - first of the season. Got to get into the routine of doing these early in the morning when the place is quieter. |
Wednesday Oct 29 |
| Note | |
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| Nothing loggable today since I had a meeting at the FAA in the morning and a thoroughly awesome performance by Shen Wei Dance Arts at the Kennedy Center in the evening. Transport supplied by Metro throughout - saw the signs advertising their new policy of sometimes searching bags randomly for the first time on the way downtown in the evening - except that I walked home from the KC, which took about an hour. |
Tuesday Oct 28 |
| Cycling 57:00 [3] | |
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| Cycling to work and back. |
Monday Oct 27 |
| Cycling 57:00 [3] | |
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| Cycling commute. |
Sunday Oct 26 |
| Cycling 1:25:00 [3] | |
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| Cycling from Greenbelt out to Avalon. |
| Hiking 5:00:00 [1] | |
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| Course setting at Avalon, streamering 33 controls locations. Time slightly discounted for standing still. Map needs a major update, l particularly for trails, vegetation and the decay of rootstock remnants mapped as knolls below the threshold of mappability. Fortunately, much of the mapped thick vegetation is becoming more runnable over time.
Lovely weather. Saw many deer, hikers and mountain bikers. |
| Cycling 1:35:00 [2] | |
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| Cycling back to Greenbelt, almost entirely in the dark since I had run over my intended time in the woods. Hadn't eaten enough through the afternoon and ran near catastrophically low on energy late in the ride in consequence, so stopped briefly in Beltsville to eat several handfuls of raisins, which helped immensely over the last couple of miles. |
Saturday Oct 25 |
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| Event: NEOC Heart and Troll Revival A-Meet
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| Cycling 42:00 [3] | |
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| Cycling to dance class, downtown to see Ashes of Time Redux, and home again. |
| Modern Dance 1:25:00 [1] | |
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| First class since... March? Deborah teaching, with no radical changes evident in the composition of her class. Spent much of the class on partnering so managing not to injuriously collide with my or anyone else's partner was a modest triumph. |
Friday Oct 24 |
| Cycling 57:00 [3] | |
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| Cycling to work and back.
Looks as though it will be a stormy day tomorrow. Will therefore punt on coursesetting at Avalon until Sunday and have a quiet day in DC. Probably take a dance class in the morning for the first time in months. |
| Running 6:18 [1] | |
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| Warmup/cooldown. |
| Form exercises 30:24 [4] | |
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| Silly walks, 3x100m strides and 6 uphill sprints. |
Thursday Oct 23 |
| Cycling 1:05:00 [3] | |
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| Cycling to work then home by way of PCRM and the Cleveland Park library. |
Wednesday Oct 22 |
| Running 6:48 [1] | |
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| Warmup/cooldown. |
| Form exercises 27:43 [4] | |
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| Silly walks, 3x100m strides and 6 uphill sprints. |
Tuesday Oct 21 |
| Cycling 57:00 [3] | |
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| Cycling to and from work. |
Monday Oct 20 |
| Cycling 27:00 [3] | |
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| Cycling home from work. |
Saturday Oct 18 |
| Note | |
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| Visiting Dan in Bloomington. Went for a hike each day but not a specially strenuous one on either occasion. |
Monday Oct 13 |
| Running 20:00 [5] | |
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| Playing tag with my nieces in their back yard, reduced to an estimate of actual running time. Much side to side movement making feints and lots of fast acceleration and deceleration. I think this is much more to blame for subsequent muscular soreness and stiffness during the week than were the previous two days of orienteering. Though the latter exacted a toll through exposure to poison ivy - next time I run in Ganaraska, I'm washing up with Tecnu or an equivalent product whether I feel particularly itchy or not. |
Sunday Oct 12 |
| Orienteering race 1:26:22 [4] 11.1 km (7:47 / km) | |
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| Ontario Champs long - 1st by not quite 4 minutes over Mark and another fiveish over Nick despite feeling slightly less than prime physically as Hans and Nick, at least, presumably Wil too and I'm less sure about Mark had some big errors plus physical problems, i.e. a triumph not because I navigated brilliantly or ran really fast but because I navigated consistently adequately and ran fairly fast. I'll still take it. |
Saturday Oct 11 |
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| Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio
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| Orienteering race 37:59 [4] | |
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| Ontario Champs Middle - fifth with enough small to, on control nine in particular, medium sized errors that winning might just have been in reach. |
| Orienteering race 18:19 [5] 3.7 km (4:57 / km) | |
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| Ontario Champs sprint - not sure of placing but well back after apparently larger errors than I realised while running. Hans won in around 16:40. |
Thursday Oct 9 |
| Cycling 30:00 [3] | |
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| Cycling to work. |
Wednesday Oct 8 |
| Running 1:05:00 [2] | |
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| Running home from the Freer Gallery after seeing what is apparently the only complete surviving Chinese martial arts (given the lack of sophistication of the fight scenes compared to modern standards, the term is being used loosely) film from the silent era. With live musical accompaniment by a three member ensemble that has been touring nationwide with the film - Dan saw the same program in Bloomington last month. Went by way of the Lincoln Memorial then up the Potomac shoreline and Rock Creek Park, with a bit of an excursion through Georgetown in order to get from the dirt trails on the east side of the first stretch of creek to the dirt trails on the west side further upstream, then through Adams Morgan. |
Tuesday Oct 7 |
| Cycling 1:02:00 [3] | |
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| Cycling to work and back. |
| Running 7:21 [1] | |
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| Warmup/cooldown. |
| Form exercises 17:46 [4] | |
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| Silly walks, 3x100m strides and three short hill sprints. |
Monday Oct 6 |
| Cycling 1:03:00 [3] | |
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| Cycling to work and back with a stop at the Silver Spring TPSS. |
| Core exercises 6:00 [4] | |
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| Abdominal exercises - neglected lately but should happen more consistently during the upcoming base training phase. |
Sunday Oct 5 |
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| Event: Hudson Highlander
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| Orienteering race 3:57:56 [3] | |
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| Highlander - seventh. Wasn't stellar early but wasn't utterly disastrous either. Second after 24 controls perhaps two or three minutes ahead of Ross (saw him on his way to 23 as I headed to the road on the way to 25) but broke my compass somewhere on the way to the 25th and then had big problems on the 26th control during some unavoidable traverses of mountain laurel (perhaps I ought to train without a compass more. Or at all. Or carry a spare, even though this hasn't historically been a problem.) and got passed by Ross, Wyatt, etc. Though Ross was apparently feeling good so perhaps he might have overhauled me regardless - I haven't examined splits on other controls to see whether he was outrunning me on them.
Awesome to run the classic course from WOC 93. |
Friday Oct 3 |
| Cycling 1:29:40 [3] | |
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| Cycling to work. Home via the Freer Gallery to see a charming Malaysian film, Flower in the Pocket, the title of which, on reflection, I still have no understanding of. Probably something idiomatic in Bahasa Malaysia not surprisingly outside the scope of my limited recollection (or even peak level of ability while I was in SE Asia) of Bahasa Indonesia. |
Thursday Oct 2 |
| Running 1:29:00 [2] 15 km (5:56 / km) | |
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| Run home through Rock Creek Park. Brought the headlamp this time and needed it for slightly more than half the run. Verged on being underdressed - had tights with me in case I needed them but no gloves. Time to start carrying more clothes for inclement weather around with me, even when the morning is nice. |
Wednesday Oct 1 |
| Running 4:17 [3] | |
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| Warmup/cooldown. |
| Form exercises 22:07 [4] | |
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| Workout in Mays Landing, NJ before heading home. Silly walks and ten cycles of 30 seconds fast running/30 seconds jogging (more structured version of my usual strides). |