01/07/31 a.m. - Exercised at home; jump rope, light weights, push-ups, etc. Did this around cleaning dishes, the kitchen counter, straightening up clothes. A good "standby" workout until I can get to the gym tomorrow.
posted by Legal Moose at 7:30 AM

01/07/30 a.m. - 33:24; base run in Rock Creek Park. AHR: 170; MHR: 181 Cooldown drop (10 min): 72. Took my time, it was raining (drizzling) this morning. Hadn't slept well, plus rain equalled no bike ride in. The run was good, though, no foot pain, got it done, didn't feel overly stressed at the end of it.
posted by Legal Moose at 7:31 AM

01/07/23 p.m. - Rode home from work, 42:23 min. AHR: 141; MHR: 168. Nothing special this afternoon. Did use the third (largest) cog wheel a tad more than I have been to cruise along some of the relatively flat spaces. Hills grow ever easier - muscles must be getting used to this.
posted by Legal Moose at 6:57 PM

01/07/23 a.m. - Rode to work, 41 min. AHR: 131; MHR: 162. Much more humid this morning - it seems July is back just in time for August. Uneventful ride. I moved the seat up slightly when I got to work so we'll see how that works out this afternoon. It's needed to be higher for a bit. No arm workout - wanted to get in to work earlier.
posted by Legal Moose at 9:18 AM

01/07/22 p.m. - 55:16; long run in Rock Creek Park. AHR: 175; MHR: 188 Cooldown drop (10 min): [forgot to record]. Warmer day out this afternoon, mid to high 80s. Still nice for a run. First long run since February/January. A tad sore, but not bad.
posted by Legal Moose at 6:24 PM

01/07/20 p.m. - Rode home from work, 43 min. AHR: 138; MHR: 170. Lovely evening for a ride. Moderate intensity, though I insist on going up hills pretty quickly. Saw lots of canadian geese on the Potomac.
posted by Legal Moose at 7:52 PM

01/07/20 a.m. - Rode to work, 41 min. AHR: 133; MHR: 164. Nice morning, was running a tad late (didn't spring out of bed promptly at 6 a.m. like the rest of the week), but still got in on time. Saw a great blue heron on the Potomac just past the Lincoln memorial. Followed it up with an abreviated arm workout in the gym, roughly 20 minutes.
posted by Legal Moose at 11:00 AM

01/07/19 a.m. - 32:16; base run in Rock Creek Park. AHR: 172; MHR: 189 Cooldown drop (10 min): 74 ; more humid than the last few days (the rain yesterday?); pushed it a tad more on than Tuesday; base run is now from home to the tunnel outside the National Zoo and back (about 3 miles); need to rebuild a decent base from which to push longer weekend runs again - I have a ways to go to make up for this spring's ankle injury.
posted by Legal Moose at 7:24 AM

43 min bike ride home from work. AHR: 135; MHR: 172; rained earlier in the day, but I lucked out - no rain on the ride home. Were still some puddles and got a little muddy, but overall I'm glad I rode in, despite the threat of rain. Not as many tourists to dodge, not as many runners and other cyclists on the trails, either. Took my time, hence the longer time to home versus this morning. Hills are getting easier now.
posted by Legal Moose at 6:26 PM

35 min bike ride to work. AHR: 142; MHR: 170; going to rain today and I felt a few drops as I came round the Washington Monument (hence the speed this morning - wanted to beat the rain). Followed it up with an arm workout in the gym, roughly 23 minutes.
posted by Legal Moose at 8:57 AM

33 min run in Rock Creek Park. AHR: 169 MHR: 187 Cooldown drop (10 min): 72 ; gorgeous weather, low humidity, low to mid 70s outside. Had to tell CNN van to move up out of the way of the trail. Good to get out and running again after the three week break for the foot injury.
posted by Legal Moose at 8:01 AM