01/08/30 a.m. 32:36 base run in Rock Creek Park. AHR: 170; MHR: 186; Rec: 72. Good base run in the park this morning, ran a tad faster than I have in a bit. Humid as all hell out, though, so was a tad tough. Sleep wasn't as much as I'd hoped due to the fire and short evacuation last night.
posted by Legal Moose at 8:05 AM

01/08/26 a.m. 18:02 run in Rock Creek Park. AHR: 162; MHR: 181; Rec: 80. Not enough sleep over the past week so cut the run short. Was just too tired to do it justice.

01/08/22 a.m. 21:18 run in Central Park, NYC. AHR: 162; MHR: 180; Rec: 86. Good run, just did one loop this time to get to breakfast and off to work.

01/08/20 a.m. 30:47 run in Central Park, NYC. AHR: 161; MHR: 175; Rec: 33. Great run in Central Park with a coworker. Did one loop, then around a tad more to make it up to 30 minutes total. Tons of runners out, lots of bikes as well. An awesome park, and an awesome run.
posted by Legal Moose at 7:50 AM

01/08/19 a.m. 34:01 bike ride to gauge my run yesterday (~13km). AHR: 154; MHR: 177. Nice short ride to a) measure how far I want yesterday; and b) flush out the leg muscles from yesterday's long run. Surprisingly un-sore today, which is nice. Taking my gear with me to NYC to try and run some while there.
posted by Legal Moose at 10:16 AM

01/08/18 p.m. 01h16:39 run in Rock Creek Park. 168 AHR; 180 MHR; Recovery (10 min) 56; Turnaround 37:10. Decided to do a loooooong run today - longest I've ever run. Took it easy, took my time, kept the heart rate down and the pace steady and did just fine. I wish sometimes the beginning were uphill and the end downhill rather than the other way around. Lessons learned: Take water with you, no matter how the belt feels, if you're going to run over 45 minutes and if you're taking the belt, bandaids on the nipples would be a good idea, too.
posted by Legal Moose at 4:51 PM

01/08/15 p.m. 13.1km ride home, 41:31:00; Avg Speed 21.0 kph; Max Speed 39.8 kph; AHR: 145; 171 MHR. Nice ride home, not too stressful, pretty fast (nice tail wind up the path). One annoyance when the cops had decided to park right in the middle of the trail as it cuts across the P Street entrance/exit, forcing us to cut through the grass.
posted by Legal Moose at 7:44 AM

01/08/14 p.m. The lap thing is a little obsessive, even for me. 36:02:01 bike ride to Doug's place. AHR: 139; MHR: 159; Avg Speed: 22.6 kph; Max Speed: 37.8 kph; Distance: 12.3 km. Nice ride down to Doug's place. New speed sensor seems to work just fine.
posted by Legal Moose at 7:18 PM

01/08/14 p.m.
Lap 1, Run: 08:36:04, 150 AHR; (08:36:04)
Lap 2, Run: 09:36:05, 160 AHR;
Recovery (10 Min): 70; 164 MHR, 155 AHR, 18:12:09 total workout time.
Slowed down today considerably. I think I've been training at too high a heart rate for a bit now. :-( We'll see how this goes at a slower pace (and how patient I can be).
posted by Legal Moose at 4:44 PM

01/08/12 p.m. - Got new toe clips so decided to try them out on the bike. Also discovered how to track laps and recall the info on my heart rate monitor, so did a crazy bike then run workout:
Lap 1, Bike: 12:57:06, 137 AHR; (12:57:06)
Lap 2, Bike: 18:06:02, 146 AHR; (31:03:08)
Lap 3, Transition to run: 02:48:08, 133 AHR; (33:52:06)
Lap 4, Run: 08:09:03, 169 AHR; (42:01:09)
Lap 5, Run: 08:59:06, 177 AHR;
Recovery (10 Min): 62; 181 MHR, 51:01:05 total workout time.
Good workout, and with Rock Creek Parkway closed to clean it up from all the mud and what not, it was smooth as all riding on the road instead of the trail.
posted by Legal Moose at 6:28 PM

01/08/12 p.m. - 44:54:09; AHR: 127; MHR: 156. Biked back from Doug's place. Essentially the same as the last workout with the exception that there was no rain. There was, however, all sorts of debris and what not instead. Ick! Seeing how the whole thing flooded I'll not be biking that route in a flash flood thunderstorm situation again.
posted by Legal Moose at 6:20 PM

01/08/11 p.m. - 44:54:09; AHR: 127; MHR: 156. Biked to Doug's place in a wave of thunderstorms. Took it way slow 'cause it was pouring outside. The rain gear worked wonderfully, though I did end up with a little bit of water inside my elbows - need to fasten the wrists a tad tighter next time. Ride itself went well, nothing too stressful.
posted by Legal Moose at 6:31 PM

01/08/11 a.m. - 32:50:02 ; base run in Rock Creek Park. AHR: 166; MHR: 178 Cooldown drop (10 min): 67. Nice relaxed run today - humid as heck outside (a light fog according to the radio!). Kept saying "slow and steady" over and over again, and kept to it.
posted by Legal Moose at 10:25 AM

01/08/08 a.m. - 32:19:03 ; base run in Rock Creek Park. AHR: 166; MHR: 178 Cooldown drop (10 min): 65. Took it easy this morning on the run, did my normal base run. Tomorrow will definitely be a rest day, a touch of pain in my lower left leg, inside. Feels almost like shin splints, but on the inside of the leg, not the front. Strange. So tomorrow I'll rest. The easy pace was nice - no rush, no feeling I had to run like crazy.
posted by Legal Moose at 7:18 AM

01/08/07 a.m. - 16:36:04 ; short run in Rock Creek Park. AHR: 174; MHR: 189 Cooldown drop (10 min): 81. Don't have much time this morning, so I did a sort-of speed workout instead of a base run (short intervals of faster speed followed by regular or recovery pace). Was a good run, if humid as all heck. May have to try integrating this into a regular workout - it was tough, but satisfying.
posted by Legal Moose at 7:27 AM

01/08/06 p.m. - 35:10:01; AHR: 137; MHR: 174. Biked home from the Mall and Screen on the Green. Riding home in the dark was annoying, mainly because of the car headlights. The ride itself was not that much different from the day (no other riders on the trail, though). I used the front light for the first time, and honestly except for using it to keep myself visible to cars and on one stretch of road, it was easier to keep it off - my night vision was plenty enough without it.
posted by Legal Moose at 12:06 AM

01/08/06 a.m. - 39:03:01; AHR: 136; MHR: 165. Biked to work. Several of those minutes were spent putzing with locking the bike up in the garage (forgot to stop the monitor). Speed seems to be increasing somewhat, though was tired this morning from lack of sleep (typical Sunday night insomnia). Used the third cogwheel a tad more than I have before.
posted by Legal Moose at 8:50 AM

01/08/04 p.m. - 32:48:06 ; base run in Rock Creek Park. AHR: 174; MHR: 189 Cooldown drop (10 min): 72. Trying out a new pair of shoes (yet another pair of Asics MC Gel Plus) and a new sleeveless running top. Both did well. The shoes were much better on my poor legs, and the sleeveless design of the shirt was much cooler. Was hot as hell out this afternoon, so I ended up walking several times to cool down (better that than heat exhaustion!). I'm pleased with the purchases, will wear them often.
posted by Legal Moose at 5:20 PM

01/08/02 p.m. - 45:09:07; AHR: 138; MHR: 164. Biked home from work. Average ride, no big scares. Would've been home sooner but for idiot tourist drivers around the National Mall. Felt good when I got home - not too sore at all.
posted by Legal Moose at 6:32 PM

01/08/02 a.m. - 1:02:10; AHR: 138; MHR: 164. Biked to work, hopped around Hain's Point as well. Decided to hell with the arm workout at the gym, I wanted more bike time, so rode around Hain's Point. Was a good ride, nice head wind down to the point, lovely tail wind on the way up.
posted by Legal Moose at 6:30 PM

01/08/01 a.m. - 32:32; base run in Rock Creek Park. AHR: 171; MHR: 187 Cooldown drop (10 min): 72. Not too terribly humid out. Good run. Was noticing my normal "20 minute wall" hit me at 22 minutes this morning. Perhaps that's a trend, or was I just being a freak this morning? *shrug* Good run overall, not too tired at the end, not too stressed. Ran at a pretty steady pace the whole way, no real spikes in stress (with the exception of crossing the intersection of Piney Branch Parkway and Rock Creek Parkway).
posted by Legal Moose at 7:33 AM