01/09/29 9.m. 29:09 tempo run (5k) in RCP. AHR: 167; MHR: 187; Recovery: 82. Good run. I took it easy at the beginning, then pushed it at the end, trying for a negative split (got it!). Almost pushed to the point of getting ill, but didn't. I think tomorrow needs to be a bike ride or an easy run.
posted by Legal Moose at 6:12 PM

01/09/27 a.m. 30:07 tempo run (5k) in RCP. AHR: 170; MHR: 185; Recovery: 72. Good run this morning, though was tough trying to find my pace. Not sure I actually ever did as the monitor kept beeping at me for going over or under. I was actually slightly faster than the last run, but I had to wait to run across the road (traffic) so it looks like I took more time.
posted by Legal Moose at 7:56 AM

01/09/25 p.m. 30:01 tempo run in RCP. AHR: 170; MHR: 178; Recovery: 74. Needed a stress release this evening, so I ran when I got home. Didn't run this morning (jumped rope and some light weights instead), so getting in an evening run was a good thing. It was probably warmer this evening, too. Managed to stay in the zone a tad better, and while the beginning of the run was a tad rough, the end of it felt much, much better. Was definitely a good thing to do after a stressful day.
posted by Legal Moose at 7:24 PM

01/09/24 a.m. 16:33 short tempo run in RCP. AHR: 165; MHR: 179; Recovery: 67. Short run this morning, time was short and it's somewhere in the 90-odd percent range (read: sticky as all hell). Was a good run, it went well, but I cut it short this morning at the trellis bridge.
posted by Legal Moose at 7:38 AM

01/09/20 a.m. 36:14 Rode to work from home. AHR: 149; MHR: 171; 12.1 km. Rode to work in the rain this morning (hooray rain gear!). Was a good ride, glasses didn't get too messed up, so life is good. Was nice to hear folks in the gym commenting nicely on my dedication. :-)
posted by Legal Moose at 9:12 AM

01/09/19 p.m. 39:51 Rode home from work. AHR: 148; MHR: 177; 12.9 km. Booked for good parts of the ride home this afternoon, hence the higher heart rate and slightly shorter time. Enjoyed the hard riding and the resultant speed.

01/09/19 a.m. 10: 58 Rode from Doug's place to work. AHR: 134; MHR: 162; 2.7 km. Short ride to work from Doug's place. Skirted around 7th street this time and the construction there. Much nicer to go up 4th St instead.
posted by Legal Moose at 7:18 AM

01/09/18 p.m. 34:05 Rode to Doug's place from home. AHR: 144; MHR: 169; 11.7 km. Nice ride down. As always, is warmer down by the river than up in the park where I live, so the shorts and short sleeve jersey were fine. Saw tons of canadian geese and a lone great blue heron on the Potomac. Very nice.
posted by Legal Moose at 9:02 PM

01/09/18 a.m. 30:13 tempo run in RCP. AHR: 168; MHR: 181; Recovery: 68. 5k run in the park this morning. Stayed in range, but for a nice speed down one of the hills. Felt like zipping, so I zipped. :-) Right knee/left lower leg soreness when I start out seems to have become normal now, about which I'm not happy. They pass quickly, but it's annoying to start out each run with soreness, however temporary.
posted by Legal Moose at 7:45 AM

01/09/13 a.m. 30:26 tempo run in RCP. AHR: 169; MHR: 177; Recovery: 71. 5k run in the park this morning, again focusing on keeping in the 65-75% of my overall MHR (192). Was easier to stay in the range this time. I had more trips below than above this time around. The joy was the comfort I felt at the end of the run - I didn't feel worn out, I felt like I could have kept going, and I don't feel like I'm ready to collapse now, 10 minutes after the run.
posted by Legal Moose at 8:12 AM

01/09/12 p.m. 40:41 Rode home from work. AHR: 146; MHR: 166; 13.3 km. Zipped home as quickly as possible because of a meeting that night.

01/09/12 a.m. 34:07 Rode to work. AHR: 140l MHR: 168; 12.5 km. Rode in rather than risk the bus, given the closures of streets dowtown.
posted by Legal Moose at 8:08 AM

01/09/10 p.m. 46:05 Rode home from work. AHR: 139; MHR: 166; 13.4 km. Good ride home from work. Drizzled on and off, but no major messes this time.

01/09/10 a.m. 36:55 Rode to work. AHR: 142; MHR: 165; 12.2 km. Rode to work, loved it. Forgot how nice it is to ride in since I've not done so in a number of weeks.

01/09/09 p.m. 31:00 tempo run in RCP. One of the hardest workouts I've done because I concentrated on staying within a certain heart rate zone. Kept having to adjust up and down to keep within the zone. Will try to do more of this, because I recovered well from this and didn't feel too stressed.

01/09/09 a.m. 40:12 rode home from Doug's. AHR: 143; MHR 173; 13.2 km. Good ride home, though had to dodge a ton of charity training runners who didn't seem to know to get the hell off my side of the path. Had to ding the bell at them multiple times to get them to move over.

01/09/08 p.m. 37:04 ride to Doug's. AHR 144; MHR 167; 12.5 km. Great ride down, despite a head wind. Not much traffic, not much in the way of people on the trail in the evening. 'Twas a good way to commute down.
posted by Legal Moose at 7:29 AM

01/09/06 a.m. 20:19 short run in Rock Creek Park. AHR: 159; MHR: 180; Rec: 83. Short run (again, little sleep this week). Did some sprints on the way back for about a minute each, then down to recover. Not a bad way to push myself on a short run.
posted by Legal Moose at 7:54 AM

01/09/03 a.m./p.m. 01:32:08 long run in Rock Creek Park. AHR: 176; MHR: 185; Rec: 61. Ran to the Wastergate/Thompson Boat Center and back, an hour and a half run. Really good run, semi-overcast so not too hot. Took water with, so I don't feel all that dehydrated (though an currently sucking down water like it's going out of style). Did get a blister on the arch of my left foot and a small hot spot on the right arch. Wore bandaids for the nipples, too, and my nipples are very happy with me for it (though the bandaid just spontaneously fell off a second ago). Altogether nice, though I suspect I'll be crashing soon.
posted by Legal Moose at 1:19 PM

01/09/02 p.m. 01:30:23 bike ride to Hain's Point and back (~28.1km). AHR: 128; MHR: 166. No real rush, was showing a friend the park and how to get down to the Potomac. Was a nice ride, though. I need to learn to get out on the Capitol Crescent or the like and get myself going further.
posted by Legal Moose at 11:28 PM

01/09/01 p.m. 47:26 medium run in Rock Creek Park. AHR: 172; MHR: 187; Rec: 63. Good medium-distance run today. Sprinted across the narrow bridge to go ahead and make room for some cyclists; may practice that as a regular move as I hate getting caught on that bridge. Not too humid out, sunshine wasn't too blinding, though it was pretty low in the sky. Split was pretty good this time, only 1:30 difference (coming back was 1:30 longer), compared with the normal split of around 3-5 minutes.
posted by Legal Moose at 6:31 PM