Thursday May 31 |
 | biking (road) 27:00 [2] 8.0 mi (3:22 / mi) | |
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| first and last part of the ride with fat frogs through the lago mar neighborhood. perfect day. |
| biking (road) 38:00 [4] 14.0 mi (2:42 / mi) | |
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| barely made it to back bay before everyone apparently decided it was too nice a day to take it easy. so instead of my planned easy 18mph ride, I found myself cruising in a frisky 23+ paceline. nice. |
Wednesday May 30 |
| running (road) 21:00 [4] 2.5 mi (8:23 / mi) | |
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| pushed a bit harder than I had planned, since I got a bit of a late start to my race to see how much of a run I could fit in before civil twilight. With the nearly full moon, though, I probably didn't need to worry too much about illumination. Nice night, cool and pleasant, although what with the hopscotch routine i was doing to swat mosquitos it's a wonder I didn't fall flat on my face. |
Monday May 28 |
| running (road) 32:00 [3] 3.5 mi (9:08 / mi) | |
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| note to self: eating burgers before the run=bad idea. |
Saturday May 26 |
| running 15:00 [2] | |
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| warm-up and some stretching before the start of the race. |
| running 57:35 [4] 6.2 mi (9:16 / mi) | |
| ahr:180 max:199 |
| elizabeth river 10k in portsmouth. hot. humid. not even a hint of a breeze. Left knee felt a bit tweaky for miles 2-4 or so, but not too bad. |
Friday May 25 |
| running (road) 31:30 [3] 3.5 mi (9:00 / mi) | |
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| easy run. hot, but tolerable out with a nice breeze and not too humid. and lots of sprinklers to run through thanks to the local idiots who insist on watering their lawns in the middle of the afternoon on hot days. |
Thursday May 24 |
| Note | |
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| had to skip my planned workout this morning. Flew to WV instead. Normally I figure I have to eat a meal in a state for it to count, but it's west virginia, so I'm counting it anyway. |
Wednesday May 23 |
| biking (road) 1:15:00 [2] 22.0 mi (3:24 / mi) | |
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| weather was perfect today, so I went for an easy ride around the pungo loop w/ the fat frogs group. bit of a head/cross wind most of the way, but not more that about 10kts. |
| strength/core 15:00 [3] | |
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Sunday May 20 |
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| Event: QOC Fountainhead
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| orienteering 1:10:00 [3] | |
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| red course at fountainhead. despite all my precautions, by half-way into the course, my feet looked like hamburger and every step felt like someone was trying to saw my feet off with a cheese grater. so I called it a day and hobbled the ~2mi back to the start. not fun. gotta find some way to keep my o-shoes from systematically tearing all the skin off my feet. |
| orienteering 1:00:00 [1] | |
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| hobbling back to the start. i found a tick. in my shoe. ewww. |
Saturday May 19 |
| Note | |
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| Fredricksburg off-road 5 miler |
| running 15:00 [2] | |
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| a bit of jogging around and a little stretching as a warm-up before the race-mostly to wake up, but also as a warm-up. |
| running (trail (single track)) 54:45 [4] 5.5 mi (9:57 / mi) | |
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| trail race. didn't quite make my goal of sub-50, but the hills hit me a bit harder than anticipated. lost a few minutes when the woman in front of me tripped and sprained her ankle, but otherwise it was a really nice course and a lot of fun. |
Wednesday May 16 |
| running 22:10 [3] 2.5 mi (8:52 / mi) | |
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| couple circuts of the neighborhood before dinner. legs weren't feeling particularly zippy for the first mile, but loosened up considerably for the second half of the run. |
| strength/core 15:00 [2] | |
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| sit-ups, push-ups and some stretching after my run. |
Monday May 14 |
| running 9:30 [2] 1.0 mi (9:29 / mi) | |
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| warm-up |
| running 10:00 [4] 1.25 mi (7:59 / mi) | |
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| quick run just to stretch my legs out. might go for another run this evening, or maybe a bike ride |
| swimming 30:00 [3] 1.5 km (20:00 / km) | |
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| 500 easy warm-up, 10x50m sprints on the minute, 200 kick, 300 easy cool-down |
| strength/core 10:00 [2] | |
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| easy weights and sit-ups before my swim. |
Sunday May 13 |
| biking 30:00 [3] | |
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| got in 30 minutes on the trainer while watching the giro d'italia. had hoped for an outdoor ride today, but a bit on the cold and windy side, and I'm a wuss. |
Saturday May 12 |
| Note | |
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| Dirty Du |
Friday May 11 |
| running 10:00 [2] | |
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| warm-up. |
| running 7:30 [4] 1.0 mi (7:30 / mi) | |
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| 4x400m intervals. felt like I could have done more, but i was running short on time. |
| running 12:00 [2] 1.0 mi (11:59 / mi) | |
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| 4x400m rest intervals at a walk/slow jog. |
| running 4:10 [3] 0.5 mi (8:20 / mi) | |
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| cool-down jog after the intervals |
| strength/core 20:00 [3] | |
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| arms (particularly shoulders) were a bit on the sore side from yesterday, so I focused on abs, back, and the rest of my arms that weren't sore. |
Thursday May 10 |
| running 27:15 [2] 3.0 mi (9:05 / mi) | |
| slept:3.5 |
| Easy run today. Turns out that a little over 3 hours of sleep didn't leave my legs feeling particularly zippy today. go figure. |
| strength/core 20:00 [2] | |
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| weights. mostly upper body |
Tuesday May 8 |
| running 10:00 [2] | |
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| warm-up |
| running 35:00 [3] 4.0 mi (8:44 / mi) | |
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| tempo run. felt pretty good today. |
| strength/core 20:00 [3] | |
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| weights/abs/stretching |
Friday May 4 |
| running (treadmill) 35:00 [3] 4.0 mi (8:44 / mi) | |
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| been a long week, so i thought i'd celebrate completing 6+ hours of oral exams with a run. felt really good, and the gym was almost deserted, despite being lunchtime. |
| strength/core (weights) 10:00 [3] | |
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