01/10/30 a.m. 31:25 run (~5k) in RCP. AHR: 170; MHR: 179; Recovery: 68. Really, really good run this morning, owing perhaps to the really, really good night's sleep I got last night (first decent one in ages). Did come to realize that I need to slow down, do some recovery runs and rebuild a decent base if I'm going to improve. The pace I ran this morning is a good one to push myself mildly, but I don't need to push myself each time I go out like I have been.
posted by Legal Moose at 7:53 AM

01/10/28 a.m. 28:07 bike ride (~ 7.6k). AHR: 145; MHR: 180. Was going to ride to Hain's Point and back, but I forgot about the Marine Corps Marathon - they blocked the parkway for that, so no go. Turned around at 11 minutes or so, rode up the hill to the Calvert Street Bridge (hence the high MHR - tough hill!) and got some air for the tires at City Bikes, then turned around and rode home. In the 40s out there, but still used bike shorts and that was no problem. A tad chilly, but no worse than running in the same temps.
posted by Legal Moose at 11:05 AM

01/10/27 p.m. 32:32 run (~5k) in RCP. AHR: 170; MHR: 181; Recovery: 67. Much better than the last run. I think this range, with some modifications, would be good for the "speedwork" workout they suggest. I suspect I may be underestimating my max heart rate, thus screwing up the other ranges of numbers. Oh well, I'll get it fixed eventually. It's finally cool out, so the fall running gear is coming out (undershirt that's very insulating and comes up the neck, to start).
posted by Legal Moose at 5:45 PM

01/10/23 a.m. 21:07 run (~2.5k) in RCP. AHR: 150; MHR: 164; Recovery: 66. This has to have been one of the most annoying runs of my life. Bought a heart rate training book and I must have my MHR set too low, because the pace today was supposed to be "speedwork" but I was barely shuffling along and the monitor's upper limit was yelling at me. Ugh! It wasn't a bad recovery pace, but it was too damned annoying to even consider being speedwork. I'll have to redo the numbers, I think, or look at the more "advanced" workouts.
posted by Legal Moose at 7:46 AM

01/10/21 p.m. 3:45:59 bike ride to Great Falls and back (~ 53.8k). AHR: 129; MHR: 172. Heart rates aren't all that accurate (save the max) because we stopped at Great Falls, went to see the falls, snacked, etc.; it wasn't all continuous exercise. That being said, was still a challenging ride out the C&O Canal tow path this afternoon. Gorgeous out, too many tourists also enjoying the (possibly) last nice warm Sunday afternoon to go out and sight see. A good ride, and one I'll want to do again.
posted by Legal Moose at 6:49 PM

01/10/16 a.m. 16:31 fartlek run (~2.5k) in RCP. AHR: 170; MHR: 184; Recovery: 81. Started running, decided to cut it short, but did a fartlek run so I still got in a good workout. Cats kept me up the past two nights, so feeling a tad tired.
posted by Legal Moose at 7:40 AM

01/10/14 p.m. 32:23 semi-tempo run (5k) in RCP. AHR: 175; MHR: 191; Recovery: 66. Nice run, but it's almost 100% humidity out this evening so it felt tougher than it perhaps should have (it's been waiting to rain all day long). Needed the escape from the house and being indoors. Head cold is almost gone, but not quite.
posted by Legal Moose at 6:30 PM

01/10/10 a.m. 32:49 tempo run (5k) in RCP. AHR: 173; MHR: 181; Recovery: 69. An okay run. I meant to do an easy run, but I think I have the "easy" setting set too low on the monitor, so I ended up running a tempo run. I've had a head cold the past week, this was the first run in 10 days!! I'm glad I ran, but man, running in the dark is stressful. I actually look forward to EST so it'll be light at 6:15 again, or at least more light than it is now. Took a flashlight, and used it on occasion, but I'd rather have the natural light.
posted by Legal Moose at 7:06 AM

01/10/01 a.m. 30:14 tempo run (5k) in RCP. AHR: 168; MHR: 177; Recovery: 74. Good run, though my lower left inside leg was bothering me this morning. It's been a tad sore at the beginning of runs, but today was the first time it was sore at the end of the run, too. Hmmm. May have to get myself in to the doctor to have a look-see about that.
posted by Legal Moose at 7:49 AM