Saturday Dec 16 |
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| Christmas Caper 5K/10K? |
| Cycling 1:40:00 [3] | |
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| Cycling to the 5K at Hain's Point and back and from the Branch Avenue Metro station to Rosaryville and back. |
| Running race 16:28 [5]5 km (3:18 / km) +1m 3:17 / km vdot: 62.5 | |
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| PVTC Christmas Caper 5K - Tim Good was there at registration but he was doing the 10K. Just about ideal conditions. Third overall in a PR by 16 seconds, no doubt partly ascribable to buying racing flats but a huge improvement over my most recent effort at the distance nonetheless. Quite encouraging given that I haven't been doing speedwork. |
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| C • great time, eh? what do you t... 2 |
| Hiking 3:00:00 [1] | |
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| More mapping with the GPS at Rosaryville. Actual time about 4 hours reduced due to standing still taking waypoints. |
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- Splits |
Friday Dec 15 |
| Cycling 1:21:00 [3] | |
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| Work commute in. Home by way of the Freer Gallery - saw a very good Thai movie, "Midnight, My Love". |
Thursday Dec 14 |
| Cycling 1:05:00 [3] | |
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| Work commute in and home by way of the aquatic center. |
| Swimming 15:00 [3] | |
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| Swimming warmup, about 2/3 kicking. |
| Deep Water Running 46:00 [4] | |
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Wednesday Dec 13 |
| Cycling 1:06:00 [3] | |
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| Work commute in. Clearly, if I've got plantar fasciitis, it's mild enough that just a couple of days of relative rest (cycling, swimming and deep water running only) for my feet make a big difference to how those first few steps in the morning feel. I hope that means I'll be able to manage this away without being forced to interrupt training. May make my intended volume of long slow running hard to reach. Home by way of the Avalon Theater to see a movie by a Hong Kong director set in Macau in the runup to the handover in 1999. Better enjoy this Asian series while it lasts - given I was one of only 5 people in the theater after similar numbers for "One Night in Mongkok" last month, that can't possibly be very long. |
Tuesday Dec 12 |
| Cycling 1:05:00 [3] | |
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| Work commute in and home by way of the aquatic center. |
| Deep Water Running 56:00 [4] | |
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| Just running this once. |
| Core exercises 5:00 [4] | |
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Monday Dec 11 |
| Cycling 1:05:00 [3] | |
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| Commute to work then home by way of the aquatic center. |
| Swimming 1:12:00 [3] | |
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| Perhaps 3/4 kicking with and without fins, the rest a variety of strokes, including some butterfly. Swam today to give feet a rest since they were definitely sore after last week. Think I might be working my way towards plantar fasciitis, though no heel pain - it's all between the heel and the ball of the foot that it's sore, when it's sore. |
Sunday Dec 10 |
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| Event: Mid-Atlantic Championships
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| Cycling 55:00 [3] | |
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| To the Cleveland Park Metro in the morning, then onwards to Van Ness when I found the out of order sign on the street elevator. Also home from the Onksts place with shopping at TPSS en route. |
| Orienteering race 1:02:43 [4]9.11 km (6:53 / km) +395m 5:39 / km | |
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| Mid-Atlantics Blue at McKeldin - second somewhat over three minutes behind Eddie. Satisfactory though I need to work on beating Eddie once in a while again. Course was mostly about running ability with nods to route choice. |
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| C • Speaking of route choice, what... 3 |
| Orienteering race 15:59 [4]2.7 km (5:55 / km) +95m 5:02 / km | |
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| Mid-Atlantics Relay - leg 2 on a team with Nadim and Joe Garman. Was able to run harder for this distance though not quite into intensity 5 territory. Easy nav and open woods - no problems worth mentioning. |
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Blue - Splits |