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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Road running16 11:32:23 75.69(9:09) 121.81(5:41) 1513
  Orienteering2 2:17:11 8.05(17:02) 12.96(10:35) 203
  Total18 13:49:34 83.74(9:54) 134.77(6:09) 1717
  [1-5]18 13:48:58

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Wednesday Dec 30, 2020 #

12 PM

Road running 38:18 intensity: (14 @2) + (11:53 @3) + (13:12 @4) + (12:59 @5) 4.23 mi (9:03 / mi) +102m 8:25 / mi
ahr:144 max:175 shoes: Adrenaline 20

Same route as last Saturday. It's supposed to be cruddy tomorrow.

Tuesday Dec 29, 2020 #

12 PM

Road running 46:34 intensity: (6 @1) + (25 @2) + (27:54 @3) + (18:04 @4) + (5 @5) 5.27 mi (8:50 / mi) +74m 8:28 / mi
ahr:131 max:158 shoes: Adrenaline 20

Up over Capitol View and down to the Rock Creek bike path. Cool and breezy, but sun most of the way.

Monday Dec 28, 2020 #

11 AM

Road running 47:52 intensity: (14 @0) + (12 @1) + (1:02 @2) + (46:23 @3) + (1 @4) 4.51 mi (10:37 / mi) +117m 9:49 / mi
ahr:107 max:135 shoes: Adrenaline 20

At Wheaton Regional Park with Addie, Glenn, and Lido. 40s and sunny.

Sunday Dec 27, 2020 #

12 PM

Road running 37:29 intensity: (11 @0) + (8 @1) + (13 @2) + (27:26 @3) + (8:44 @4) + (47 @5) 4.26 mi (8:48 / mi) +105m 8:10 / mi
ahr:127 max:160 shoes: Adrenaline 20

At noontime, still in the 30s. With a half-mile trail run through the woods near Forest Glen.

Friday Dec 25, 2020 #

11 AM

Road running 36:53 intensity: (15 @2) + (18:32 @3) + (17:04 @4) + (1:02 @5) 4.13 mi (8:56 / mi) +85m 8:24 / mi
ahr:133 max:160 shoes: Adrenaline 20

Xmas day run, before it gets really cold later on.

Wednesday Dec 23, 2020 #

11 AM

Road running 47:38 intensity: (6 @2) + (36:17 @3) + (11:15 @4) 5.25 mi (9:04 / mi) +72m 8:42 / mi
ahr:123 max:147 shoes: Adrenaline 20

Lovely day today, but not really feelin' it.

Tuesday Dec 22, 2020 #

12 PM

Road running 48:23 intensity: (6 @0) + (22 @1) + (1:12 @2) + (39:08 @3) + (7:35 @4) 5.18 mi (9:20 / mi) +104m 8:48 / mi
ahr:121 max:143 shoes: Adrenaline 20

Actually under 9 min/mi, because of the time spent waiting to cross Georgia Ave. Windy today but not real cold.

Sunday Dec 20, 2020 #

11 AM

Road running 59:52 intensity: (3 @0) + (13 @1) + (11 @2) + (52:32 @3) + (6:53 @4) 6.58 mi (9:06 / mi) +145m 8:31 / mi
ahr:117 max:144 shoes: Adrenaline 20

Similar to Tuesday's run, but coming out of Rock Creek on Old Spring Road instead of Kensington Parkway, slightly shorter but with more climb.

Saturday Dec 19, 2020 #

12 PM

Road running 34:59 intensity: (11 @2) + (29:26 @3) + (5:22 @4) 4.07 mi (8:36 / mi) +89m 8:03 / mi
ahr:125 max:147 shoes: Adrenaline 20

Easy runs seem to be getting faster. Not pushing the pace. There were a few icy spots, but the roads are all clear.

Thursday Dec 17, 2020 #

12 PM

Road running 31:32 intensity: (2 @0) + (12 @1) + (12 @2) + (10:04 @3) + (6:55 @4) + (14:07 @5) 3.45 mi (9:08 / mi) +51m 8:44 / mi
ahr:144 max:177 shoes: Adrenaline 20

Nanospikes! Last night's mixed precipitation left ice all over the roads and sidewalks. Sun today melted a lot of it, but the temperature stayed just above freezing. I've probably run with these Nanospikes only 2 or 3 times, and nothing would have changed if I hadn't been able to run those days, but it's nice to know I can. They're easy to put on, pretty stable, and grippy. The trick is to find them after last wearing them 2 years ago.

Tuesday Dec 15, 2020 #

11 AM

Road running 59:57 intensity: (2 @2) + (49:19 @3) + (10:01 @4) + (35 @5) 6.82 mi (8:47 / mi) +133m 8:17 / mi
ahr:126 max:163 shoes: Adrenaline 20

Sunny and high 30s, and I ran long. Or at least longer. Fast pace and it felt great. Hey, the wrist HR monitor was pretty good this time, except for a bizarre spike early on.

Sunday Dec 13, 2020 #

8 AM

Orienteering 1:17:53 intensity: (4:25 @2) + (1:06:33 @3) + (6:55 @4) 4.46 mi (17:28 / mi) +104m 16:17 / mi
ahr:113 max:153 shoes: Spirit OLX (last)

QOC Oak Ridge Brown. A really nice course by Francis H. And good terrain too, technical, not a lot of elevation gain, lots of fast running. I was going well until a disaster at control #4. I was on a good approach but I see by the RouteGadget track that I pulled up early and looked in the wrong ditches. I never managed to match up what I thought was on the map with what I could see. It's also clear now that I wasn't reading the map well. I didn't see that 2 of the contour lines were actually form lines (so the steep hillside wasn't really there), and I also didn't see the pond symbol, although I found the pond pretty early on and looked for it on the map. I could easily have attacked from there if I had known where it was. But instead I backtracked, thrashed around some more, and made a big relocation loop, finally getting to the control about 30 minutes after leaving the previous one. Too bad, I really wanted to be competitive today.

Friday Dec 11, 2020 #

12 PM

Road running 42:46 intensity: (8 @2) + (34:08 @3) + (8:30 @4) 4.38 mi (9:46 / mi) +109m 9:04 / mi
ahr:123 max:148 shoes: Adrenaline 20

With dog. We nearly cratered when he stopped right in front of me, for no apparent reason, on the steps down off the bridge over the creek. Then some dog behind a fence along the road startled him and he crashed into my leg, but at least that leg was firmly planted.

Thursday Dec 10, 2020 #

11 AM

Road running 46:23 intensity: (4 @2) + (34:26 @3) + (11:53 @4) 5.29 mi (8:46 / mi) +74m 8:24 / mi
ahr:127 max:154

In the 20s this morning, but it warmed up fast. I ran at around 11:30 and was overdressed. But the run felt great today and way faster than I guessed.

Tuesday Dec 8, 2020 #

3 PM

Road running 39:26 intensity: (16 @2) + (26:50 @3) + (12:20 @4) 4.28 mi (9:13 / mi) +104m 8:34 / mi
ahr:130 max:153 shoes: Adrenaline 20

This is a nice loop, on quiet roads. I took the trail through the creek area, which is a nice change from the roads, about a half-mile long. A couple of weeks ago it was so thick with leaves I couldn't follow the trail, and came out at the school instead. Now the trail is visible, but slippery. I passed a guy on the rooty slope right by the bridge and immediately slipped off the trail right in front of him. It's steep enough sideways that I put out my hand and stayed upright, and just carried on.

Sunday Dec 6, 2020 #

Note

Dang! I missed the opening of the Oak Ridge meet registration! So did Addie, Glenn, and Florence. And now it's sold out. Was there an announcement?
4 PM

Road running 38:11 intensity: (2 @2) + (5:07 @3) + (9:59 @4) + (23:03 @5) 3.84 mi (9:57 / mi) +65m 9:27 / mi
ahr:154 max:179 shoes: Adrenaline 20

Late afternoon run with Addie, Glenn and Lido. Lido chewed through his harness yesterday (it was his third). He does it silently when you forget to take it off for the drive home. Which I admit I did. He's also managed to chew through his collar, but I can't understand the contortions that must imply. Anyway, he was fine on just the collar and the waist leash today.

Saturday Dec 5, 2020 #

2 PM

Orienteering 59:18 intensity: (41 @1) + (3:23 @2) + (48:37 @3) + (5:55 @4) + (42 @5) 3.59 mi (16:31 / mi) +99m 15:13 / mi
ahr:116 max:162 shoes: Spirit olx 8

Orienteering at Seneca Creek. Addie and Glenn played a round of frisbee golf with 2 friends, then Florence and I joined them and we all ran the Brown course in separate groups, using MapRunF.

The app was easy to launch but didn't work too well overall. I got the start punch, but after that it failed to record 3 punches out of the next 12. I spent a little time at each unrecognized location trying to get it to punch, but failed. I don't think anyone else had any better results. Fortunately, most of the controls were streamered (this was a scheduled event that didn't happen because of Maryland coronavirus trending).

One unfortunate event during the run had a happy ending. Florence lost her phone, sometime between controls 1 and 6. Addie logged in under her account and got the phone to ring periodically. We followed her route from 5 to 6, planning to backtrack from there, but on the way we heard her phone! It was some ways away, but when it rang again we were able to spot the phone on the other side of a creek, right where she had crossed. We retrieved it and met up back at the parking area, where everyone was gradually getting cold.

Tuesday Dec 1, 2020 #

12 PM

Road running 36:10 intensity: (9 @2) + (5:29 @3) + (10:51 @4) + (19:41 @5) 4.15 mi (8:43 / mi) +83m 8:12 / mi
ahr:153 max:176

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