In the last 7 days:
| activity | # | time | miles | km | climb | |||||||
| Running | 5 | 1:28:41 | 3.11 | 5.0 | 50 | |||||||
| Cycling | 2 | 44:35 | ||||||||||
| Form exercises | 2 | 34:00 | ||||||||||
| Deep Water Running | 1 | 30:00 | ||||||||||
| Total | 10 | 3:17:16 | 3.11 | 5.0 | 50 | |||||||
| « |
| |||||||||||||
|
|
|
| |||||||||||
| S | S | M | T | W | H | F | ||||||||
Wednesday Jul 2 | ||
| Running 16:33 [1] | |
| Warmup/cooldown/rests. | ||
| Form exercises 2:58 [4] | |
| Some silly walks for additional warming up, which not having cycled home a short while before starting the workout made feel like a good idea. | ||
| Running 16:19 [5] | |
| 4x4 approximate minutes intervals (4:04, 4:04, 4:05 and 4:06) in the same park in Mays Landing. Grassy and dead flat with large patches of shade I did my best to stay in almost exclusively. The park was small enough I could run from one end to the other in about 50 seconds so I took very meandering routes.
Feels strange only doing running training for a couple of day - not used to fresh legs. | ||
Tuesday Jul 1 | ||
| Running 8:26 [1] | |
| Warmup/cooldown. | ||
| Form exercises 31:02 [4] | |
| Silly walks 8x100m strides then more silly walks. In a small park next to the public library in Mays Landing, NJ - here for work. | ||
Monday Jun 30 | ||
| Cycling 28:35 [3] | |
| Cycling to work. | ||
| Deep Water Running 30:00 [4] | |
| Tempoish DWR while relistening to Essential Czech Lesson 7. There's a surprising amount in the more basic course that isn't in the more advanced one - go figure. | ||
Sunday Jun 29 | ||
| Note | |
| Rest day. Slept in luxuriously and went to Russian films at the National Gallery with Dan. | ||
Saturday Jun 28 | ||
| Note | |
| Harbor Hustle 5K | ||
| Cycling 16:00 [2] | |
| Cycling to and from race. | ||
| Running race 17:23 [5] 5 km (3:29 / km) +50m 3:19 / km vdot: 58.7 | |
| 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.
| ||
| C • Wow - congrats! 3 | ||
| Running 30:00 [2] | |
| 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. | ||
| Tue 7/01 2008 & Older | ||
| • | Wow - congrats! | 3 |
| more... | ||
 Washington, DC (20010)Cloudy 84°F (feels like 86F) Humidity: 52%, Winds: 4mph
more details Weather data provided by weather.com® | ||
| Friday Jul 4 |
 86 F
T-Showers |
 60% |
| Saturday Jul 5 |
80 F
T-Showers |
60% |
| Sunday Jul 6 |
 82 F
Scattered T-Storms |
 30% |
| more weather | ||
| Week Ending | Hrs by Intensity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| |||||||||||||||||
| Jul 6 |
| ||||||||||||||||
| Jun 29 |
| ||||||||||||||||
| Jun 22 |
| ||||||||||||||||
| Jun 15 |
| ||||||||||||||||
| Jun 8 |
|
| Week Ending | Hrs by Activity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| |||||||||||||||||
| Jul 6 |
| ||||||||||||||||
| Jun 29 |
| ||||||||||||||||
| Jun 22 |
| ||||||||||||||||
| Jun 15 |
| ||||||||||||||||
| Jun 8 |
|
All Weeks | Months | Years | as Calendar