Training Log Archive: jtorrancIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Running race 19:49 [5] 5.0 km (3:58 / km)
Abebe Bikila 5K - slowest 5K of my adulthood in oppressive heat/humidity and sunshine with no shade worth mentioning on the course, third male 40-49. If you want an indication of the quality of the field attracted by the fairly enormous amount of money on offer, first male 40-49 was Elarbi Khattabi in 15:24 for only 10th overall and a 2012 British female marathon Olympian came fifth among the women. Back among us mortals, Ted Poulos finished a couple of places behind me 1:25 slower than the previous year - conditions much have been much nicer then - so presumably I haven't lost an enormous amount of fitness since May but neither have I gained anything. The men's winner was a mere 8 seconds slower than the previous year.
Saturday Jun 29, 2013 #
Running 6:00 [1]
Warmup/cooldown.
Form exercises 14:00 [4]
Silly walks.
Friday Jun 28, 2013 #
Cycling 50:00 [3]
Commute.
Thursday Jun 27, 2013 #
Cycling 50:00 [3]
Commute.
Wednesday Jun 26, 2013 #
Cycling 50:00 [3]
Commute.
Vinyasa yoga 1:14:00 [1]
Tried another class at the nearby gym.
Tuesday Jun 25, 2013 #
Cycling 50:00 [3]
Commute.
Monday Jun 24, 2013 #
Cycling 50:00 [3]
Back from vacation in Newfoundland - lots of hiking but no other exercise. Commute.
BodyCombat class 59:00 [4]
Second such class - different instructor subbing who demonstrated/explained things a bit more. Could also hear him better.
Wednesday Jun 12, 2013 #
Power Yoga class 59:00 [1]
Over lunch, tried another class at the gym around the corner from work. Not counting brief thing with Florence at Happyland, I think this was my first formal yoga class since my undergraduate days. Certainly, if I do it regularly, ought to help with some of the effects of dance classes dropping off to essentially nothing these last several years.
Tuesday Jun 11, 2013 #
Cycling 25:00 [3]
Biking to work. Walked to the Kennedy Center in the evening to take in play with Dan then WMATA to get home.
Monday Jun 10, 2013 #
Cycling 50:00 [3]
Work commute.
BodyCombat class 59:00 [4]
First sampling of a class at the gym around the corner from the new workplace. Basically an aerobics class focused on a moderate amount of kicking and a lot of punching. I expect this will cause some arm and shoulder soreness - probably not terribly bad but I'll see in the morning.
Sunday Jun 9, 2013 #
Running 1:02:00 [1]
With Dan again, same route as yesterday, fewer dogs encountered.
Cycling 27:00 [2]
Went downtown in attempt to try a yoga class at the gym near my workplace but I was a bit slow out the door and then Metro was a bit slow so missed that. Just toured the gym and then biked home, with some grocery shopping en route.
Running 6:00 [1]
Warmup/cooldown.
Form exercises 23:00 [4]
Silly walks and uphill bounding again just before dusk.
Saturday Jun 8, 2013 #
Running 1:01:00 [1]
Jogging with Dan in RCP.
Friday Jun 7, 2013 #
Cycling 25:00 [3]
Wet commute in. Timing of lights on Spring St still works in the rain but the full possible sequence of consecutive green lights on Starting at the north end of Sherman wasn't quite achievable in wet conditions with drivers getting in my way a bit more than usual. Helpfully, the number of lanes open on 9th just north of Chinatown has rebounded from 1 to 2 so that bottleneck isn't biting much.
Thursday Jun 6, 2013 #
Cycling 58:03 [3]
Cycling commute. Crossed the bridge on 16th heading south and then tried taking Spring Road east towards the north end of Sherman. Worked pretty well - will have to try again and see whether I was just lucky or if the timing of lights is synchronised such that it will always work out that way after I cross 16th with the walk signal. Then caught the early part of the run down Sherman/Florida/9th. Counted - it's 12 green lights in a row before getting stopped at R St.
Also includes the first part of my ride to PCRM in the late afternoon and my rainy ride home from PRCM in the evening.
Also includes the first part of my ride to PCRM in the late afternoon and my rainy ride home from PRCM in the evening.
Cycling 17:57 [5] 5.2 mi (3:27 / mi) +58m 3:20 / mi
Second time for my new, destined to be not quite weekly cycling time trial. 5.2 miles per Google Maps on the Capital Crescent Trail from the Georgetown terminus to where you leave the trail to get onto Massachusetts Ave NW. Though looking at the map, maybe I ought to extend the time trial north one exit to River Road in future for a tiny bit more intense exercise and a safer exit to surface streets - the way down to Mass Ave is very steep and curved with a sharp turn at the bottom to head east.
Wednesday Jun 5, 2013 #
Cycling 25:00 [3]
Cycling commute.
Running 5:00 [1]
Warmup/cooldown.
Form exercises 18:00 [4]
Silly walks and uphill bounding with jogging recovery to get back to the bottom of the hill.
Tuesday Jun 4, 2013 #
Cycling 25:00 [3]
Commute in, without trying anything new. Sherman doesn't quite work so well when a garbage truck blocks you at the beginning of the sequence of traffic lights. Though that's probably a wash and you end up stopped at 9th and Rhode Island Ave during the same cycle you would anyway. Having a bus in my way repeatedly further south on 9th was more annoying.
Monday Jun 3, 2013 #
Cycling 50:00 [3]
Did the Sherman and 9th St thing again and it worked about as well as before, smooth sailing until construction took a couple of lanes out of action just NW of Chinatown. Then got onto Pennsylvania Ave for a few blocks and discovered how annoying it is feeling trapped in the central bike lane when it would otherwise be easy to opportunistically take a right turn. Will do my best to avoid that in future. MLK library on the way home.
Sunday Jun 2, 2013 #
Event: QOC Jug Bay Chase
Orienteering race 1:06:53 [4] 8.48 km (7:53 / km) +160m 7:12 / km
QOC Chase Black course - fourth on the black/unfair course. Felt good for first loop, not so good thereafter as the humidity, mostly, caught up with me. Maybe the beer too some. I think technically I mispunched on the second loop but I did it on the other one of the two controls that were coded as 104 so I get credit for the control despite that. Still, that demotivated me noticeably on the third loop when I finally realised what I had done the previous loop.
Cycling 34:00 [3]
Riding back from the airport after returning rental car.
Saturday Jun 1, 2013 #
Cycling 1:15:00 [3]
Cycling to AFI Silver and back and to the airport to pick up a rental car in the evening.
Running 51:30 [1]
Early evening jog in RCP with Dan.