Sunday Jun 22 |
 | Running 2:00:52 [2] | |
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| Long easy run in Rock Creek Park. |
Saturday Jun 21 |
| Cycling 55:00 [3] | |
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| Easy cycling to Foggy Bottom Metro on the way to race then cycling home from Arilington. |
| Running race 17:02 [5]5 km (3:24 / km) +26m 3:19 / km vdot: 60.1 | |
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| Save the Rainforest 5K - 4th, outkicked by 1 second for third with first and second way the hell out of sight. Course was paved and often shady, dropped gradually for the first mile, then flat for a kilometer or so, then climbing to the high point with a few small ups and downs along the Custis Trail before dropping to the level of the finish. Somewhat encouraging that it wasn't slower - well off my PR but my PR was set on a dead flat course. |
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| C • Nice work 1 |
| Running 32:00 [1] | |
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| Accompanying Dan during her daily exercise on the trails in Rock Creek Park. |
Friday Jun 20 |
| Cycling 2:10:30 [3] | |
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| Cycling to work. From there had to go to Arlington, since a 5K turned out not to be offering race day registration despite language on their web site suggesting otherwise, and home. |
Thursday Jun 19 |
| Cycling 1:03:40 [3] | |
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| Cycling to work - either felt my oats or encountered fewer obstructions compared to the norm than I realised to take less than 29 minutes door to door. Home by way of PCRM. Saw Nadim beside the Capital Crescent trail as I approached downtown Bethesda on the way. It looked as though he was preparing to extract Max from day care - he was wheeling a baby trailer out through the gate in the day care center's fence. |
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| C • CCT 1 |
| Core exercises 8:00 [4] | |
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| Abdominal stuff while watching The Daily Show and Colbert once I got home. |
Wednesday Jun 18 |
| Cycling 1:05:00 [3] | |
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| Cycling to work. After work, to College Park to run Corinne's sprint. |
| Orienteering race 16:10 [5]3.5 km (4:37 / km) | |
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| QOC Summer Series sprint at UMD College Park. Fairly straightforward, as it ought to have been no matter how set given it was almost entirely on sections of the map I field checked, although many fairly close decisions as to which way to go around buildings had to be made. Eddie did it in 16 minutes flat. |
Tuesday Jun 17 |
| Cycling 1:03:00 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Deep Water Running 31:00 [4] | |
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| Tempo-ish DWR while relistening to Czech lesson 15. |
Monday Jun 16 |
| Cycling 1:02:00 [3] | |
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| Cycling to work. Home by way of the aquatic center. |
| Swimming 6:00 [1] | |
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| Rests between intervals. |
| Deep Water Running 16:15 [5] | |
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| Not wanting to do running intervals on a waterlogged field after the later afternoon storms, 4x4min intervals in the pool, the last one slightly longer to end at the end of a length. |
| Strength 6:00 [2] | |
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| One-legged squats with heavy backpack. |