Sunday Jun 29 |
 | Note | |
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| Rest day. Slept in luxuriously and went to Russian films at the National Gallery with Dan. |
Saturday Jun 28 |
| Note | |
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| Harbor Hustle 5K |
| Cycling 16:00 [2] | |
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| Cycling to and from race. |
| Running race 17:23 [5]5 km (3:29 / km) +50m 3:19 / km vdot: 58.7 | |
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| Harbor Hustle 5K - first, 46 seconds ahead of Ted Poulos. Start adjacent to tennis center at Carter Barron, then a steep plunge into Rock Creek Park, a flat out and back on Beach Drive, and then the steep climb back to the start/finish. Took the lead just after finishing the initial descent and never looked back. Brutal finish but a nice course for DC's humid summers - Rock Creek provides plenty of shade and collects relatively cold air overnight and holds onto it through the early morning as well as anywhere in the area.
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| C • Wow - congrats! 3 |
| Running 30:00 [2] | |
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| Having rented a car to pick Dan up from Dulles late Friday night, figured I might as well use it to check out a park north of DC. This was the jogging portion of the time I spent looking around. |
Friday Jun 27 |
| Cycling 1:00:00 [3] | |
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| Cycling to work. Home by way of the aquatic center, after waiting for a storm to pass. |
| Deep Water Running 30:00 [4] | |
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| Listened to Lesson 9 of Pimsleur Czech again. |
Thursday Jun 26 |
| Cycling 1:02:20 [3] | |
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| Cycling to work. Home by way of PCRM. |
| Note | |
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| Is anyone out there willing to help me out with some armchair sprint course setting on the existing map (the 2002 PWT version, to be clear) of the WOC sprint qualifier area? Or the WOC final area, though my need to prepare specifically for that terrain is pretty speculative. Email me or comment here if so and I'll send you a .jpg of the map(s) and the announced statistics for distance, number of controls and climb. |
| Running 6:40 [1] | |
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| Warmup/cooldown. |
| Form exercises 37:37 [4] | |
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| Silly walks, 8x100m strides, one uphill bounding pass, 8 times sprinting up the short, steep hill, more silly walks and sprinting up the longer hill heading back home again. Did this at dusk but still sweltering with the humidity. |
| Core exercises 6:00 [4] | |
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| Abdominal stuff before heading to bed. |
Wednesday Jun 25 |
| Cycling 56:00 [3] | |
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| Cycling to work. At least, with disc brakes, wheels being out of true don't so easily make a bike unrideable as with rim brakes. Still, I'd better get the damage seen to fairly soon, this weekend I hope. Directly home in the evening. |
| Running 15:04 [1] | |
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| Warmup//cooldown/rests. |
| Running 12:40 [5]3.65 km (3:28 / km) | |
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| Truncated 4x1217m intervals (last one cancelled due to urgent call of nature) in 4:13, 4:12 and, at a guess since I accidentally stopped my watch at the beginning of the last one rather than taking a split, 4:15. Neither muscles nor running form felt specially great so the speed is a bit mysterious. |
Tuesday Jun 24 |
| Cycling 1:02:00 [3] | |
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| Cycling to work. Home by way of the aquatic center, which seems to run some kind of summer camp, the attendees of which were loitering outside, some of them likely responsible for the low grade vandalism my bike suffered while locked up there. When I hit the road again my front wheel had a substantial wobble caused by a newly broken spoke (actually, the spoke was in one piece though sharply bent but the threaded bit on the rim the spoke end screws into was broken away from the rest of the rim) and my rear wheel also had a newly (I think) broken spoke. I wish he, she or they responsible many keyed paint jobs and slashed tires in their future(s). |
| Deep Water Running 30:10 [4] | |
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| Another tempoish DWR session while listening to the 16th and last Pimsleur Czech lesson. |
Monday Jun 23 |
| Cycling 1:15:00 [3] | |
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| Cycling to work. After work, downtown to the Japan Information and Cultural Center to see a film then home afterwards. |