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Training Log Archive: TomN

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Road running19 14:18:56 94.1(9:08) 151.45(5:40) 1293
  Cycling2 2:28:48 31.37(4:45) 50.49(2:57) 243
  Trail Running2 1:59:00 8.97(13:16) 14.43(8:15) 299
  Orienteering1 1:36:33 6.59(14:40) 10.6(9:07) 150
  Total24 20:23:17 141.03(8:40) 226.96(5:23) 1985
  [1-5]23 19:43:14

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Sunday Jun 30, 2019 #

1 PM

Road running 43:13 [3] 4.08 mi (10:35 / mi) +84m 9:57 / mi
shoes: Kayano 25

In the heat of the day with Addie and Glenn.
C • GPS 1

Saturday Jun 29, 2019 #

4 PM

Trail Running 1:10:23 [3] 3.85 mi (18:17 / mi) +205m 15:41 / mi
shoes: IceBug Olx 4

Summer series event at Fountainhead. Nice course by Gavin Wiese. Control flags were hard to spot. Roads and trails were off the map.
QuickRoute (with trails)

Friday Jun 28, 2019 #

11 AM

Cycling 1:35:15 [3] 19.83 mi (4:48 / mi) +197m 4:40 / mi

With Glenn! Even hotter than yesterday! A little route-finding through Tivoli and on the Henson Trail, then downhill along the creeks till the very end.

Thursday Jun 27, 2019 #

12 PM

Cycling 53:33 [2] 11.54 mi (4:38 / mi) +46m 4:35 / mi

At noon, 90 degrees or so, flat along the creek but one big hump getting back up and out of the valley. Seems like there was a headwind going downstream, and a tailwind coming back up. My arms are going to have to harden up if I'm going to do this more.

Saturday Jun 22, 2019 #

7 PM

Road running race 22:34 [5] 3.1 mi (7:17 / mi) +55m 6:54 / mi
shoes: Fastwitch 9

Rockville Suds & Soles 5k. Disappointing performance. I expected to be in the range of 21 min, but instead my pace was actually slower than in the 10k three weeks ago. I have no idea why. I could tell I was slow almost from the beginning, but there was nothing more I could do.

Second in 60-69, more than 2 min behind Jim Hage, and as I've mentioned before, if he's in the race, he's going to finish ahead of me. The next 65-69 runner was my co-worker Bill Teng at 26:44. Bill complains about me the way I complain about Jim.

Thursday Jun 20, 2019 #

10 AM

Road running 46:44 [3] 4.93 mi (9:29 / mi) +49m 9:12 / mi
shoes: Kayano 25

Easy run with 6 strides. I'll probably take tomorrow off. Race Saturday.

Wednesday Jun 19, 2019 #

11 AM

Road running 51:02 [3] 5.34 mi (9:34 / mi) +63m 9:13 / mi
shoes: Kayano 25

At noontime, easy run with 6 hill repeats @ 35-40s each.

Tuesday Jun 18, 2019 #

12 PM

Road running 34:11 [3] 3.56 mi (9:37 / mi) +74m 9:02 / mi
shoes: Kayano 25

Slow and short.

Monday Jun 17, 2019 #

11 AM

Road running intervals 40:57 [5] 4.74 mi (8:38 / mi) +3m 8:37 / mi
shoes: Kayano 25

Intervals at Sligo International track. 4x1000 at 4:21, 25, 25, 27. I took only 1 lap between them. It was 90 degrees. I would have gone earlier but I had to take the car in for a regular service.

Sunday Jun 16, 2019 #

12 PM

Road running 40:03 [0] 3.9 mi (10:17 / mi) +63m 9:47 / mi
shoes: Kayano 25

Neighborhood run at noon. With Addie! and Glenn!

Saturday Jun 15, 2019 #

11 AM

Road running 54:08 [3] 5.64 mi (9:36 / mi) +92m 9:08 / mi
shoes: Kayano 25

Easy run. On the way I dropped off the quarterly taxes at the post office. Then out to Rock Creek parkway and back up the big hill on Stoneybrook.

Friday Jun 14, 2019 #

12 PM

Road running tempo 39:10 [4] 5.0 mi (7:50 / mi) +2m 7:49 / mi
shoes: Kayano 25

Tempo run at Sligo International track. 12.5 laps (5k) at 1:49 per lap. Times were mostly dead on 1:49, but I sped up some in the last 2.5 laps. Time for 5k was around 22:40.

Thursday Jun 13, 2019 #

11 AM

Road running 32:56 [3] 3.21 mi (10:15 / mi) +52m 9:46 / mi
shoes: Kayano 25

Short easy run, with Addie! We stopped under a prolific mulberry tree to grab some for the road.

Wednesday Jun 12, 2019 #

10 AM

Road running 53:23 [3] 5.59 mi (9:33 / mi) +107m 9:01 / mi
shoes: Kayano 25

Another easy run.

Tuesday Jun 11, 2019 #

11 AM

Road running 1:02:47 [3] 6.6 mi (9:31 / mi) +157m 8:52 / mi
shoes: Kayano 25

Forest Glen and the National Seminary down to the Rock Creek trail. Cool and breezy this morning but warming up fast.

Monday Jun 10, 2019 #

9 AM

Road running 1:02:37 [3] 6.63 mi (9:27 / mi) +149m 8:50 / mi
shoes: Kayano 25

Mid-morning during a break in the rain.

Sunday Jun 9, 2019 #

1 PM

Road running 37:19 [3] 4.06 mi (9:12 / mi) +64m 8:46 / mi
shoes: Kayano 25

Easy recovery run.

Saturday Jun 8, 2019 #

7 AM

Road running race 44:22 [5] 6.21 mi (7:09 / mi) +45m 6:59 / mi
shoes: Fastwitch 9

Lawyers Have Heart 10k. Second in 60-69. This is a big race, in downtown D.C, starting and ending under the Whitehurst Freeway by the waterfront. I ran it a few times in the '80s and '90s, but it was on a different course, from what I remember.

I was unable to get close enough to the start (I really don't like standing for a long time waiting for the gun), so I started with the 8-9 minute runners, and spent some time boxed in by various groups. According to the split analysis, that might have cost me about 20s. Notwithstanding, this was my fastest 10k in many years, and a whole minute faster than the last one a month ago. The shoes made a big difference.

Jon T. ran the 5k version, and we hung out waiting for the awards ceremony, which in the end, never happened, due to some problems with the results. We're both trying to get our 3 ranked races in before the end of June for a Washington-area ranking.

Have to go back to November 2012 to find a faster 10k than this.
C • Congrats on another good ra... 3

Thursday Jun 6, 2019 #

6 AM

Road running 37:51 [3] 3.97 mi (9:32 / mi) +52m 9:09 / mi
shoes: Kayano 25

Early morning run.

Wednesday Jun 5, 2019 #

11 AM

Trail Running 48:37 [3] 5.12 mi (9:30 / mi) +94m 8:59 / mi
shoes: Kayano 25

Greenbelt Park perimeter trail at noon.

Tuesday Jun 4, 2019 #

10 AM

Road running intervals 46:15 [5] 5.77 mi (8:01 / mi) +7m 7:59 / mi
shoes: Kayano 25

Intervals at Sligo International track. 4x1000 with 600m jog. Times were 4:17, 4:17, 4:20, 4:19. The level of effort felt good. There were kids on recess, and they were all over the track.

Monday Jun 3, 2019 #

10 AM

Road running 38:14 [3] 4.09 mi (9:20 / mi) +90m 8:45 / mi
shoes: Kayano 25

Slow recovery run.

Sunday Jun 2, 2019 #

11 AM

Orienteering race 1:36:33 [4] 10.6 km (9:07 / km) +150m 8:30 / km
shoes: IceBug Olx 4

QOC Jug Bay Long Advanced. 33 controls and 4 mandatory beer stops (well, choice of beverage). Mass start at high noon for all courses. I followed Ted Good for most of the first 2 loops, occasionally getting ahead, then Matt Stout caught me on the last loop and we were together until he kicked it to the finish. Lots of fun as usual.

Saturday Jun 1, 2019 #

10 AM

Road running 1:11:10 [3] 7.69 mi (9:15 / mi) +85m 8:57 / mi
shoes: Kayano 25

Back in Maryland. Mid-morning it was pretty nice, 70s and low humidity. Plus the hiker-biker trail is mostly shaded. I stopped at the farmers' market at the train station to look at the goods.

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