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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Road running15 14:03:17 79.02(10:40) 127.17(6:38) 2193
  Hiking1 3:17:32 5.24(37:42) 8.43(23:25) 618
  Orienteering2 3:15:49 9.89(19:48) 15.92(12:18) 476
  Trail Running1 53:28 2.96(18:04) 4.76(11:13) 331
  Kayaking1 44:28 2.04(21:48) 3.28(13:33)
  Total20 22:14:34 99.15(13:28) 159.57(8:22) 3618
  [1-5]20 21:41:13

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Friday Jun 26, 2020 #

1 PM

Road running 3:16:51 [3] 8.1 mi (24:18 / mi) +911m 18:01 / mi
ahr:70 max:120 shoes: Roclite 290 G

Puzzle Mountain and Woodsum Spur, with Addie, Glenn, and Lido. I forgot to stop the GPS, so it also shows where we drove into Bethel and bought some lobsters for dinner.

Thursday Jun 25, 2020 #

11 AM

Road running 41:00 intensity: (34:37 @3) + (6:23 @4) 4.49 mi (9:08 / mi) +50m 8:50 / mi
ahr:119 max:145 shoes: Kayano 25 Blue

From Kayak to Kayano, around the pond on foot this time.

Wednesday Jun 24, 2020 #

1 PM

Kayaking 44:28 intensity: (2:23 @1) + (17:30 @2) + (24:35 @3) 2.04 mi (21:48 / mi)
ahr:90 max:106

Around the lake on kayak. The dog sat in my lap. He wasn't very comfortable, and is not particularly fond of water. We're trying to get him to swim, starting in shallow water.

Tuesday Jun 23, 2020 #

11 AM

Hiking 3:17:32 intensity: (22:40 @0) + (56:29 @1) + (1:05:10 @2) + (53:13 @3) 5.24 mi (37:42 / mi) +618m 27:35 / mi
ahr:79 max:112 shoes: Roclite 290 G

The Eyebrow Trail up to the Old Speck trail. We were a mile or so away from (and 1000 feet below) the summit when a thunderstorm approached from the west. It probably passed by without effect, but we'll never know, because we turned around and descended via the A.T. Old Speck is the 3rd or 4th highest mountain in Maine. I got there from the south a few years ago, at the end of a 17-mile hike on the Grafton Loop trail.

Monday Jun 22, 2020 #

2 PM

Trail Running 53:28 intensity: (6 @0) + (13 @1) + (3:30 @2) + (49:39 @3) 2.96 mi (18:04 / mi) +331m 13:24 / mi
ahr:102 max:125 shoes: Roclite 290 G

We made a quick decision last week to decamp to Maine. Drove up on Saturday in a record 9 hours. There was a little bit of traffic around the GW Bridge, but that was it.

Here in Western Maine it had snowed 5 inches back in mid-May, but it's been warm and dry weather since then. It was 89 degrees at 7 p.m. when we arrived on Saturday, and near 90 again on Sunday. Huge thunderstorm last night, and the potential for more of the same in the next few days.

This afternoon Addie and I did a 3-mile trail run around the Mt. Will loop, with about 1700 feet of elevation gain up to the ridgetop and back down the other side. Only 2 other people on the trail, solo hikers. Some thunder rumbling in the distance as we came over the ridge, but no action yet.

Friday Jun 19, 2020 #

11 AM

Road running 42:36 intensity: (32 @0) + (13 @1) + (3:37 @2) + (38:08 @3) + (6 @4) 4.52 mi (9:26 / mi) +92m 8:52 / mi
ahr:98 max:138 shoes: Ravenna 11

Easy run. There's a narrow footbridge crossing a stream valley on this route, the only possible choke point, so of course there was a family with kids milling around on the bridge, looking over the railings and running back and forth, no masks. I held my breath.

Thursday Jun 18, 2020 #

11 AM

Road running 52:26 [2] 5.6 mi (9:22 / mi) +103m 8:52 / mi
ahr:102 max:116 shoes: Ravenna 11

My lower back wasn't feeling too good yesterday, but today o.k.

Tuesday Jun 16, 2020 #

12 PM

Road running 43:17 intensity: (16 @0) + (35 @1) + (2:52 @2) + (35:57 @3) + (3:37 @4) 4.91 mi (8:49 / mi) +74m 8:25 / mi
ahr:109 max:147 shoes: Ravenna 11

Around 70F at noon. I did 3 intervals along Kensington Parkway, about 450-500 meters, slightly uphill. If I've calculated it right, it's about 1:50 pace for 400m.

Monday Jun 15, 2020 #

11 AM

Road running 36:02 intensity: (12 @0) + (8 @1) + (7 @2) + (27:15 @3) + (8:20 @4) 4.09 mi (8:49 / mi) +83m 8:17 / mi
ahr:113 max:143 shoes: Ravenna 11

Fastest time on this route in a long time, at what felt like E pace.

Saturday Jun 13, 2020 #

4 PM

Orienteering 1:21:46 intensity: (50 @0) + (19:32 @1) + (24:11 @2) + (37:13 @3) 4.3 mi (19:01 / mi) +192m 16:42 / mi
ahr:86 max:118 shoes: Roclite 290 G

Addie, Glenn and I went to Blockhouse at around 4 p.m. this afternoon. Peggy D. set 4 short courses. We did A and C without going back to the start, as recommended (last control of A to first control of C). We were out for about 1:20. We took turns navigating, and someone other than the navigator had the dog by the waist leash. The forest is very nice. Even the green areas are pleasant, but slow. Good orienteering terrain, with some technical challenges. The major challenge I faced was staying on my feet with the dog pulling like crazy while trying to get up front. There was one notable fail.

Friday Jun 12, 2020 #

11 AM

Road running 58:32 intensity: (11 @0) + (18 @1) + (41 @2) + (56:21 @3) + (1:01 @4) 6.76 mi (8:40 / mi) +158m 8:04 / mi
ahr:111 max:144 shoes: Ravenna 11

Fine running on a fine day. I did 3 uphill intervals on Old Spring Road coming up out of Rock Creek and felt great.

Wednesday Jun 10, 2020 #

11 AM

Road running 47:59 intensity: (26 @0) + (11 @1) + (50 @2) + (46:32 @3) 5.27 mi (9:06 / mi) +93m 8:38 / mi
ahr:106 max:133 shoes: Ravenna 11

Felt much better today, probably just as hot, and at the end my clothes were as wet as tech fabric can get. Near the end I did 6 hill repeats ~35s each on a gentle slope.

Tuesday Jun 9, 2020 #

11 AM

Road running 49:22 intensity: (11 @0) + (28 @1) + (3:19 @2) + (45:24 @3) 5.51 mi (8:58 / mi) +76m 8:35 / mi
ahr:101 max:122 shoes: Ravenna 11

I don't know if it was the heat or what, but it was really hard to push the pace today. I pretty much gave up on it after a couple of longish intervals of higher intensity.

Monday Jun 8, 2020 #

10 AM

Road running 43:25 intensity: (9 @0) + (6 @1) + (34 @2) + (39:15 @3) + (3:21 @4) 4.83 mi (8:59 / mi) +83m 8:32 / mi
ahr:107 max:144 shoes: Ravenna 11

Easy run with 4 strides at the end.

Sunday Jun 7, 2020 #

11 AM

Orienteering 1:54:03 intensity: (6:40 @0) + (35:18 @1) + (34:20 @2) + (37:45 @3) 5.59 mi (20:24 / mi) +284m 17:37 / mi
ahr:81 max:119

Orienteering training on Ted Good's course at Patapsco-Woodstock. The little parking lot by the tracks was overwhelmed with about 100 times as many cars as can fit there, but I parked on the side of the road a quarter mile away.

The woods were nice at the start, and good orienteering, with a flourishing layer of wavy leaf basket grass covering everything. At #7 I got off course in pretty bad woods, all thick with thorns, and headed down to the trail by the tracks, planning to skip the rest of that loop and pick up the course somewhere later on after I figured out where I was.

Then Peggy D. came down to the tracks right where I was, looking for a way through the crap to her next control, which was 12. She was navigating with her phone, having left her map at home. I know someone else who did the same thing this weekend. Forgetting to bring your map is the new orienteering mistake that everyone has to make a few times before learning to avoid it.

Peggy and I kept pace for the rest of the course. I took different routes on purpose to avoid just following, which mainly involved going up hill more, but we ended up with similar times.

Saturday Jun 6, 2020 #

1 PM

Road running 46:23 intensity: (6 @0) + (1:18 @1) + (6:47 @2) + (38:12 @3) 4.41 mi (10:31 / mi) +115m 9:44 / mi
ahr:100 max:127 shoes: Ravenna 11

At Wheaton Regional Park with Glenn and Addie. And Lido. I was't thinking of bringing the dog because over 80 degrees is probably too hot for him. But he wormed his way into the car, and seemed fine on the run. He drank out of various gross-looking sources, but who knows with dogs.

Thursday Jun 4, 2020 #

11 AM

Road running 51:08 intensity: (16 @0) + (29 @1) + (1:53 @2) + (48:30 @3) 5.73 mi (8:55 / mi) +108m 8:26 / mi
ahr:104 max:127 shoes: Ravenna 11

Hot yesterday, hot today. Probably hot tomorrow.

Wednesday Jun 3, 2020 #

12 PM

Road running 50:06 intensity: (35 @0) + (1:08 @1) + (2:58 @2) + (45:25 @3) 5.27 mi (9:30 / mi) +103m 8:58 / mi
ahr:101 max:120 shoes: Roclite 290 G

Around noontime, temps already in the mid-80s. I felt kind of sluggish but the pace turned out to be just fine. I guess there's some training going on. When I noticed I was plodding I took shorter and faster steps.

Sligo Creek trail was shady and cool. It appears that mask usage has passed its peak. Also, traffic on Georgia Ave. was nearly up to its pre-shutdown level -- I had to wait a full traffic light cycle to get across on the eastbound leg.

Tuesday Jun 2, 2020 #

12 PM

Road running 47:46 intensity: (4 @2) + (3:27 @3) + (20:38 @4) + (23:37 @5) 5.42 mi (8:49 / mi) +60m 8:31 / mi
ahr:152 max:170 shoes: Ravenna 11

Good run, but nonsense HR information.

Monday Jun 1, 2020 #

11 AM

Road running 36:24 intensity: (11 @0) + (3 @1) + (18 @2) + (30:36 @3) + (5:16 @4) 4.11 mi (8:51 / mi) +84m 8:20 / mi
ahr:111 max:151 shoes: Ravenna 11

Trying to do a little more than just plodding.

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