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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Road running14 9:33:40 62.98(9:07) 101.36(5:40) 1157
  Orienteering3 4:48:29 16.95(17:01) 27.28(10:35) 485
  Trail Running1 14:26 2.13(6:47) 3.43(4:13)
  Total17 14:36:35 82.06(10:41) 132.07(6:38) 1642
  [1-5]17 14:35:21

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Friday Oct 30, 2020 #

12 PM

Road running 42:36 intensity: (11 @2) + (18:30 @3) + (23:39 @4) + (16 @5) 4.66 mi (9:08 / mi) +57m 8:48 / mi
ahr:135 max:157 shoes: Ravenna 11

Only the wrist HRM, and it's not accurate.

Wednesday Oct 28, 2020 #

8 AM

Road running 15:33 intensity: (21 @2) + (14:31 @3) + (24 @4) + (17 @5) 1.71 mi (9:06 / mi) +43m 8:26 / mi
ahr:118 max:167 shoes: Ravenna 11

Running to the track.

Trail Running 14:26 intensity: (2:38 @3) + (11:48 @4) 2.13 mi (6:47 / mi)
ahr:139 max:148 shoes: Ravenna 11

2-mile time trial at Einstein HS track. I ran 4 laps in the second lane and 4 laps in the inner lane. As far as I know, that's 2 miles on a 400m track. The GPS had me at 2.1, but then again, it shows me all over the track, like I was trying to paint the whole surface red. 14:26 is good, but I'm pretty sure with a little work I can do better. The Goddard running club is collecting times this month, since we can't run the fall 2-mile race on center.

Road running 11:37 [3] 1.26 mi (9:13 / mi) +13m 8:56 / mi
ahr:109 max:120 shoes: Ravenna 11

Tuesday Oct 27, 2020 #

12 PM

Road running 43:03 intensity: (7 @0) + (6 @1) + (7 @2) + (34:58 @3) + (7:45 @4) 4.68 mi (9:12 / mi) +70m 8:47 / mi
ahr:118 max:151 shoes: Ravenna 11

Just under 60F and cloudy. I didn't want to repeat the same thing as the day before and the day before, and, duh.., I'd forgotten about this route. I took the shortcut over to Kensington parkway so didn't get all the way to the Rock Creek trail. I was trying for an easy pace but it turned out to be reasonably fast given the hills.

Monday Oct 26, 2020 #

4 PM

Road running 38:04 intensity: (14 @2) + (16:19 @3) + (21:30 @4) + (1 @5) 4.43 mi (8:36 / mi) +82m 8:07 / mi
ahr:136 max:155 shoes: Ravenna 11

It finally warmed up outside, but I'd been chilly indoors all day and I hoofed it out the door to get warm. And then kept up a brisk pace all the way through. A tempo run, of sorts.

Friday Oct 23, 2020 #

11 AM

Road running 49:43 intensity: (10 @0) + (13 @1) + (12 @2) + (39:03 @3) + (10:05 @4) 5.64 mi (8:49 / mi) +78m 8:27 / mi
ahr:119 max:150 shoes: Ravenna 11

Three miles warmup then 8 x hill repeats at moderate pace, about 200m up and easy run back. It's not steep, just a steady gradual rise.

Thursday Oct 22, 2020 #

11 AM

Road running 41:50 intensity: (7 @1) + (13 @2) + (39:24 @3) + (2:06 @4) 4.46 mi (9:23 / mi) +95m 8:48 / mi
ahr:120 max:142 shoes: Ravenna 11

Jog back home.

Tuesday Oct 20, 2020 #

12 PM

Road running 41:42 intensity: (14 @0) + (5 @1) + (8 @2) + (39:27 @3) + (1:48 @4) 4.46 mi (9:21 / mi) +82m 8:51 / mi
ahr:112 max:143 shoes: Ravenna 11

With dog on waist harness. It went well.

Monday Oct 19, 2020 #

7 AM

Road running 37:43 intensity: (11 @0) + (13 @1) + (11 @2) + (37:08 @3) 4.12 mi (9:09 / mi) +81m 8:38 / mi
ahr:113 max:134 shoes: Ravenna 11

Dogless Monday (Addie and Glenn had him overnight). I substituted a run for the morning walk.

Saturday Oct 17, 2020 #

10 AM

Orienteering 1:19:01 intensity: (25 @2) + (1:13:44 @3) + (4:52 @4) 5.45 mi (14:30 / mi) +133m 13:29 / mi
ahr:118 max:144 shoes: IceBug Olx 4

Beaverdam Run, Green course. At Marine Corps Base Quantico. This is one of the maps we used for the Classic Champs a few years ago. It's fine orienteering terrain. The course offered some good route choices and difficult cross-country navigation, even on the short legs.

I was dogless. Glenn took him.

Thursday Oct 15, 2020 #

12 PM

Road running 41:42 intensity: (1 @2) + (36:48 @3) + (4:53 @4) 4.67 mi (8:56 / mi) +101m 8:22 / mi
ahr:121 max:152

With 4 hill repeats ~200m.

Wednesday Oct 14, 2020 #

11 AM

Road running 44:47 intensity: (3 @0) + (10 @1) + (16 @2) + (36:58 @3) + (7:20 @4) 4.68 mi (9:34 / mi) +101m 8:58 / mi
ahr:120 max:151 shoes: Ravenna 11

Tuesday Oct 13, 2020 #

7 AM

Road running 38:14 intensity: (14 @1) + (12 @2) + (30:23 @3) + (6:18 @4) + (1:07 @5) 4.13 mi (9:15 / mi) +81m 8:44 / mi
ahr:118 max:167 shoes: Ravenna 11

A no-dog morning (Addie has him) so I ran instead of the usual 2-mile walk.

Sunday Oct 11, 2020 #

10 AM

Orienteering 1:37:37 intensity: (39 @1) + (9:58 @2) + (1:23:27 @3) + (3:33 @4) 7.3 mi (13:22 / mi)
ahr:110 max:143 shoes: Ravenna 11

UsynligO at National Mall. For some reason, the app stopped recognizing controls after #3. I spent a while walking in circles around the tree at #4, holding the phone in the air, but to no avail. While I was fooling around there, Florence walked up to the tree and danced away to the music. No more punches for me for the next 20 controls, either. Addie and Glenn also ran.

I had the dog with me. It was a lot more pleasant than having him in the woods on the leash. And lots of nice comments on him from passers-by.

Friday Oct 9, 2020 #

11 AM

Road running 46:00 [3] 5.0 mi (9:12 / mi) +87m 8:44 / mi
ahr:117 max:141

Traffic on Georgia Ave was as heavy as it was pre-pandemic. No breaks in the traffic either way. I had to wait out the whole light cycle at both crossings. I stopped my watch at the first one and forgot to start it again, so it got the distance and time all messed up.

Wednesday Oct 7, 2020 #

3 PM

Road running 45:17 intensity: (29 @0) + (16 @1) + (15 @2) + (42:32 @3) + (1:45 @4) 4.93 mi (9:11 / mi) +100m 8:38 / mi
ahr:118 max:141 shoes: Ravenna 11

I wasn't going to run today, but the weather was so nice, I jumped on it when I got a break from meetings. Took the nice woods trail to the Forest Glen metro.

Tuesday Oct 6, 2020 #

8 AM

Road running 35:49 intensity: (2 @2) + (1:39 @3) + (24:46 @4) + (9:22 @5) 4.15 mi (8:38 / mi) +86m 8:07 / mi
ahr:150 max:174 shoes: Ravenna 11

A morning off from dog walking (Lido stayed with Addie & Glenn last night). For the first run in a long time it felt fairly effortless. Maybe a little effort towards the end.

Sunday Oct 4, 2020 #

1 PM

Orienteering 1:51:51 [3] 4.2 mi (26:38 / mi) +352m 21:08 / mi
ahr:98 max:135 shoes: IceBug Olx 4

I ran with Lido on the waist leash. Actually it was mostly walking. Every leg was compass and pace count, plus a few features on the way (mostly charcoal platforms, but a some ditches and streams). I probably could have gone faster without the dog, but not a whole lot. It's tough going -- fallen trees and branches, or rocky ground, or rocks plus fallen trees and branches. The problem with the dog on the leash is, on the rough terrain he's alway pulling one way or another, and it's real hard to keep your balance. One day I expect I can take him off leash and he'll stay nearby. He's getting better.

Rick Oliver caught me on the way to #6, and we got there at the same time. We went together toward #7 and I didn't count paces. My distance estimation was off, and I looked right and left where I thought it should be, then met Joe Barrett coming the other way and he told me it was higher up, and yeah, I could see the hilltop way up there.

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