Oooo-Rah!!!

Date	Place	Duration (min)	Sprint Long Uphill (sec)	Sprint Short Uphill (sec)	Sprint Long Downhill (sec)	Sets of Push-ups (25)	Time
30 Sept	Tirana, Rruga Kavaya	38	1:07.17	39.43	1:00.48	2	06:40
There are three sections in the median of Rruga Kavaya near my house.  I’ve chosen these as the venues for my sprints here so as to keep myself off the streets. rr Kavaya has a bit of an incline, so of course the sprints are uphill or downhill.

Date	Place	Duration (min)	Sprint Long Uphill (sec)	Sets of Push-ups (25)	Time
28 Sept	Tirana, Rruga Kavaya	32	1:06.98	2	20:30

Date	Place	Duration (min)	Sprint Middle Uphill (sec)	Sprint Middle Uphill (sec)	Sets of Push-ups (25)	Time
25 Sept	Tirana, Rruga Kavaya	32	1:07.07	1:03.10	2	06:40

Date	Place	Duration (min)	Sprint Short Downhill (sec)	Sprint Long Downhill (sec)	Time
23 Sept	Tirana, Rruga Kavaya	28	35.07	1:03.60	08:30
There are three sections in the median of Rruga Kavaya near my house.  I’ve chosen these as the venues for my sprints here so as to keep myself off the streets. rr Kavaya has a bit of an incline, so of course the sprints are uphill or downhill.

See above to the 30th of September.  Ooo-Rah!  I found a place where I can run at about 1 minute.  Amazingly, I got just less than half a second over. 

The Pope!!!

Date	Place	Duration (min)	Sprint along lake	Pull-ups	Time
20 Sept	Tirana, Rruga Kavaya to Park	35	1:11.02	13 and 9	11:26

     I ran from my apartment to the park in about 15 minutes.  So although it would be nice to run in the park without the exhaust fumes, the distance significant.  I guess I will have to save my park runs until the weekend.  

Dad always said we need to find something and become an expert

Date	Place	Duration (min)	Sprint Middle Downhill (sec)	Sprint Long Downhill (sec)	Time
17 Sept	Tirana, Rruga Kavaya	36	55.07	1:02.93	07:32
There are three sections in the median of Rruga Kavaya near my house.  I’ve chosen these as the venues for my sprints here so as to keep myself off the streets. rr Kavaya has a bit of an incline, so of course the sprints are uphill or downhill.

Date	Place	Duration (min)	Sprint Long Downhill (sec)	Sets of Push-ups (25)	Temp. (C)	Time
18 Sep	Tirana, Rruga Kavaya	29	1:05.28	1	18	07:10

     Near my apartment, there is a median in the middle of Rruga Kavaya.  This median has three sections which are divided by areas where cars can do a u-turn and travel the other way on the street.

     Yesterday and this morning, a man came to my apartment to hang a mirror and some towel bars in the bathroom, and curtain rods, so I don’t have to worry about flashing my unmentionable areas to the neighbors out the windows. 

sea? ocean? it's salt water whatever you call it

Date	Place	Duration (min)	Sprint (sec)	Time
13 Sept	Tirana, Rruga Kavaya	32	42.18	06:50

Ran from around the area near the apartment today for the first time.  The boys were with me last night and I left them sleeping.  I sprinted UP Rruga Kavaya (that means Kavaya Street) for a bit.  I ran in the median so I wouldn’t have any car issues.  

The sprints today were enjoyable.  I liked the fact that I was running without pain.

One yippy dog

Date	Place	Duration (min)	Time
6 Sep	Moscow, Sukharevskaya	82	08:50

     I ran in search of a newspaper today.  Beverly Hills Diner near Turgenovskiya, none; Sholkoladniskya near Kitai-Gorod, none; B. Hills Diner on Tverskaya, none. 

New record, the ruble rebounds

Date	Place	Duration (min)	One lap around park	Sets of 11 pull-ups	dips	12 flights	Time
5 Sep	Moscow, Sukharevskaya	35	54.82	4	11	49.16	08:50

     Another BEAUTIFUL day!  The weather was absolutely perfect today, and my results show it.  A half dozen quick jogs around the park with some pull-ups mixed in, then a jog to along the street and back to the park.  As I flew off on the sprint, I decided that if I meet or surpass my goal of 55 seconds, I would not have to run a second sprint. 

Scampering across 6 lanes of traffic

Date	Place	Duration (min)	One lap around park	12 flights	Time
3 Sep	Moscow, Sukharevskaya	35	55.99	49.09	05:35

     I ran from my apartment, near Prospect Mira, to Red Square.  A seemingly huge distance, but in reality, not far—especially when one is running.  I may have mentioned before that people can cover a huge amount of territory when running.     I covered the distance between six metro stops in 19 minutes—15 minutes on the way back—and I was running leisurely.  

V. Putin--in Albania?!?

Date	Place	Duration (min)	One lap around park	One lap around park	12 flights	Time
2 Sep	Moscow, Sukharevskaya	32	1:00.21	56.25	48.15	05:35

   Yesterday I behaved quite unwisely. I drank a bunch of Coca-Cola, probably about a liter, or a quart.  I sometimes do this so I won’t be sleepy.  I know the stuff is bad for you in any number of ways.  I looked on the web and found terrible affects from drinking the stuff.  It starts with the sugar that makes your blood sugar spike, disrupting the amount of insulin in your body,

huge data, new kittens

Date	Place	Duration (min)	pull-ups	dips	Time
29 Aug	Moscow, Sukharevskaya	41	4 sets of 11	2 sets of 11	21:02

Date	Place	Duration (min)	One lap around park	One lap around park	12 flights of stairs	pull-ups	dips	Time
31 Aug	Moscow, Sukharevskaya	46	1:03.44	57.64	52.40	4 sets of 11	1 set of 11	08:32

     I can do pull-ups, dips, and time my run all at the same place just a short walk from my apartment.  Sunday morning I woke in the worst of moods.  I called off an appointment that day and glumly ate a mini-nectarine.  I drug myself outside and started to run.  What do I find? A small park with exercise equipment some 30 meters from my apartment building!  Ooo-Rah!!