04/07/31 p.m. 36:37 Run in RCP (~5.0 km). AHR: 169; MHR: 184; Recovery: 40. Lap 1: 17:24; 162 AHR; Lap 2: 19:13; 176 AHR. Hot, hot, hot. Went running at about 12:30 or so, having slept in and taken my time getting ready. Run went pretty well, mostly stayed below LT, which I've figured out to be somewhere around 182 or so. Whee. Won't do an afternoon run very often, I think, but wasn't bad to experience one like this.

posted by Legal Moose at 1:34 PM

04/07/29 a.m. 35:07 Run in RCP (~5.0 km). AHR: 165; MHR: 190; Recovery: 55. Lap 1: 17:44; 157 AHR; Lap 2: 17:23; 172 AHR. The run this morning went pretty well. I'm a bit tired because of being up too late the past two nights, but still ran. Had skipped it yesterday because of the previous night's rain, and was probably a good thing - there was eidence of flooding all over the place this morning. Took it easy going out, picked it up a little coming back, trying for a negative split without doing the "jump ups" of my speed workouts. Legs felt fine, and running at the end at my old default race HR (180 bpm) felt fine as long as I kept it steady.

posted by Legal Moose at 10:43 AM

04/07/26 p.m. 18:54 Run in RCP (~2.5 km). AHR: 164; MHR: 181; Recovery: 56. Lap 1: 09:25; 165 AHR; Lap 2: 09:29; 171 AHR. Here I thought I'd gotten a negative split, but missed it by 4 seconds. :-p Got a wild hair and decided I wanted a run this evening when I got home. Was good, made it a short one, and kept down in the HR zone for the most part. Picked it up some at the end to stretch out the legs, which accounts for the high MHR.

posted by Legal Moose at 7:45 PM

04/07/25 a.m. 15:57 bike to YWCA (~5.0 km); AHR 137; MHR 159. Biked down to the Y via 11th street. They need to repave that thing up in Columbia Heights!!! Anyway, got down fine, some slight mist from threathening rain clouds. Swam for 1/2 an hour, 750 meters, doing some drills this morning. Practiced swimming 50s, did the last two 50s as one 100. Breathing seems to be a weakness - I get out of breath or get off in timing and I start to get mildly panicky, which isn't good. Consciously relaxing through each stroke was what got me through the 100, though I don't know that I could've given much more than that. 23:32 bike home (~5.1 km); AHR 131; MHR 156. Just biked back up 11th to Lamont and over to home. Nothing spectacular, did have fun looking at houses, and didn't particularly hurry, though I did zip through some lights when no one was coming.

posted by Legal Moose at 12:09 PM

04/07/24 a.m. 1:09:19 bike all around town (~19.2 km); AHR 137; MHR 183. Tried to go swim at the Y, but they were having summer camp, so no go there. Biked down through town to East Potomac Park, up through Rock Creek Park to Adams Morgan for some shopping, then to the farmers' market, then home.

posted by Legal Moose at 11:34 AM

04/07/19 a.m. 34:34 Run in RCP (~5 km). AHR: 166; MHR: 184; Recovery: 51. Lap 1: 16:51; 1601AHR; Lap 2: 17:43; 172 AHR. More speedplay today. Run went really well, I was very pleased with it. Most recoveries were in the 2 minute range. I was trying to get back down into the < 165 range before doing the next 30 second burst. That worked until the end when the uphill just prevented getting down that low. The traditional "sprint" at the end was not as fast as I normally do, but then again it was still faster than my current running pace, and didn't leave me gasping at the very end.

posted by Legal Moose at 8:02 AM

04/07/19 a.m. 36:22 Run in RCP (~5 km). AHR: 164; MHR: 180; Recovery: 54. Lap 1: 17:33; 160 AHR; Lap 2: 18:49; 168 AHR. Much better run than the last one. Just took it easy, concentrated on keeping the HR in the zone. Was much happier with the run overall. I'm much more patient this time around with staying at the slower pace and staying in the training zone I want to be in. let's hope it makes a difference.

posted by Legal Moose at 8:03 AM

04/07/17 a.m. 31:28 bike to Hains Point pool (~11.9 km); AHR 150; MHR 172. Biked down, no worries. Let it get nice and fast on the downhill on Piney Branch at the beginning. Swam for 1/2 an hour, 400 meters, doing some drills this morning. Wasn't terribly happy with my performance, but c'est la vie. 43:06 bike home (~12.7 km); AHR 139; MHR 163. Concentrated on keeping the HR down on the ride home, taking it easy and staying in a lower zone for the most part. Didn't want too much stress after the swim.
posted by Legal Moose at 10:14 AM

04/07/15 a.m. 25:00 in the YWCA pool; 28 lengths (700 meters). Practiced keeping moving today, even if moving meant kick practice on my back or a back- or sidestroke (even did some breast stroke!). Wanted to keep moving, while allowing for some active rest periods. Overall did well, and I'm pleased with the workout.
posted by Legal Moose at 9:28 AM

04/07/14 a.m. 36:52 Run in RCP (~5 km). AHR: 169; MHR: 182; Recovery: 40. Lap 1: 17:38; 162 AHR; Lap 2: 19:14; 175 AHR. The numbers might look only slightly worse than Friday's run, but yuck, yuck, yuck. I think the caffeine withdrawal has been sapping my immune system and I'm fighting off a cold; should've taken my resting heart rate this morning to check. Did some speed play on the way out with Dean, but none on the way back - my heart rate just stayed consistently higher than I wanted on regular running, so I didn't push. Hopefully the next run will be better.
posted by Legal Moose at 7:57 AM

04/07/10 a.m. 31:51 bike to Hains Point pool (~11.9 km); AHR 145; MHR 169. Biked to the pool, again not quite enough time to get any rest/stretching in. Swam for 1/2 an hour, 400 meters all told, then cut it short. I'm getting there, actually did the first workout as intended (kick 1/2 way, then swim, 50x4), so progress. 42:37 bike home (~12.5 km); AHR 144; MHR 169. Bike home went well. Stood up for the Calvert street hill - didn't feel like endlessly peddling slowly up the thing this time.
posted by Legal Moose at 11:23 AM

04/07/04 a.m. 35:47 Run in RCP (~5 km). AHR: 169; MHR: 185; Recovery: 46. Lap 1: 17:06; 164 AHR; Lap 2: 18:40; 174 AHR. Did a speed workout ("Fartlek!"); 30 seconds up, 2-3 minutes back at recovery pace, after a 6 minute warm up. Enjoyed it thoroughly, and it was fun just to be able to be "faster" on a run, but not kill myself. There's just something nice about actually picking your legs up and running as opposed to plodding along. I think I may aim for a nice 5k this fall, and try to get my time back down to where i was racing before.
posted by Legal Moose at 8:20 AM

04/07/06 a.m. 19:00 in the YWCA pool. Cut it a little short. No good sleep since this was really "Monday" for the work week and because the AC is shot again, so sleep was fleeting. Blech. Tried some flip turns, they didn't work. LOL! Just ended up upside down and then flipped all around. Ugh. Oh well, I'll get it eventually.
posted by Legal Moose at 9:46 AM

04/07/04 a.m. 37:47 Run in RCP (~5 km). AHR: 165; MHR: 185; Recovery: 50. Lap 1: 18:10; 159 AHR; Lap 2: 18:25; 169 AHR. Actually managed the HR better this run. The aberatant MHR is a sprint I did at the very end to get my legs up and moving and not so much plodding down the trail, as they do when I stay in zone. Not a bad run overall, even with the light rain that started 10 minutes in.
posted by Legal Moose at 11:30 AM

04/07/03 a.m. 37:14 bike to Hains Point pool (~11.9 km); AHR 150; MHR 174. Biked down to the pool. Didn't give myself enough time to rest before hopping in the water, so I cut the swim workout short. Did roughly 500 meters in the pool (maybe 6?) before I called it quits and hopped back on the bike to ride to the Hill: 25:44 bike to Eastern Market (~4.8 km); AHR 135; MHR 161. To say this was leisurely would be an understatement. I definitely took my time and didn't push at all, except up the Hill itself. Then I eventually biked home from the Market that evening with Richard: 39:40 bike home (~8.8 km); AHR 132; MHR 158. Again, took my time, and no huge hills this time; I'm gradually learning how to avoid streets like 13th with the attendant huge hills.
posted by Legal Moose at 9:19 PM

04/07/01 a.m. 42:41 bike to work (~13.5 km); AHR 150; MHR 179. Most of the ride was pretty easy. The two big hills (before Calvert street, and 17th street) kicked my butt, hence the higher MHR, but I got up 'em okay. Enjoyed the ride, will look forward to more, once they get the locker rooms renovated at the work gym in another two weeks.
posted by Legal Moose at 10:46 PM

04/07/01 a.m. 37:26 bike to work (~12.9 km); AHR 154; MHR 175. First time biking into work at the new building. Ride went well, pushed it a bit much, but that's okay. Liked the ride; liked the scenery and the route. It's not the most direct route in, but I think it's safer than the streets of DC, so I zipped down through RCP; around the Lincoln; down into West, then East Potomac Parks; up onto 395 going over the Washington Channel; then up L'Enfant Promenade to my building. Lock up was easy, getting to the showers was easy. Glad I rode in.
posted by Legal Moose at 9:35 AM