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Training Log Archive: TomN

In the 31 days ending Jan 31:

activity # timemileskm+m
  Road running18 13:35:46 89.26(9:08) 143.65(5:41) 1722
  Orienteering3 4:13:15 14.96(16:56) 24.08(10:31) 477
  Total21 17:49:01 104.22(10:15) 167.73(6:22) 2199
  [1-5]21 17:46:15

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Saturday Jan 30 #

11 AM

Road running 1:13:01 intensity: (8 @0) + (7 @1) + (13 @2) + (1:03:18 @3) + (7:07 @4) + (2:08 @5) 8.24 mi (8:52 / mi) +80m 8:36 / mi
ahr:123 max:162 shoes: Adrenaline 20

Long run today, on the Rock Creek trail from Old Spring to Plyers Mill Rd. I hadn't been on the northern part of this loop for quite a while. The trail is on the opposite side of the creek from the road, and goes through woods and hills, with a much more bucolic feeling.

Thursday Jan 28 #

11 AM

Road running 39:17 intensity: (11 @0) + (16 @1) + (19 @2) + (27:13 @3) + (10:53 @4) + (25 @5) 4.25 mi (9:15 / mi) +107m 8:34 / mi
ahr:125 max:157 shoes: Adrenaline 20

Monday Jan 25 #

11 AM

Road running 31:34 intensity: (9 @0) + (15 @1) + (17 @2) + (30:04 @3) + (49 @4) 3.42 mi (9:14 / mi) +64m 8:43 / mi
ahr:114 max:138 shoes: Adrenaline 20

Short and slow. Not feeling tip-top, but it's likely to be rotten outside tomorrow.

Sunday Jan 24 #

10 AM

Orienteering 1:10:39 [3] 5.5 mi (12:51 / mi) +133m 11:57 / mi
ahr:104 max:171 shoes: IceBug Olx 4

Green course at Wheaton Regional Park.

Green - Splits

Saturday Jan 23 #

11 AM

Road running 42:21 intensity: (15 @0) + (15 @1) + (4 @2) + (41:26 @3) + (21 @4) 4.82 mi (8:47 / mi) +123m 8:09 / mi
ahr:116 max:138 shoes: Adrenaline 20

C • 1

Thursday Jan 21 #

11 AM

Road running 1:01:41 intensity: (8 @0) + (13 @1) + (48 @2) + (52:31 @3) + (6:54 @4) + (1:07 @5) 6.76 mi (9:07 / mi) +153m 8:32 / mi
ahr:118 max:164 shoes: Adrenaline 20

Wednesday Jan 20 #

12 PM

Road running 46:15 intensity: (5 @0) + (12 @1) + (7 @2) + (45:38 @3) + (13 @4) 5.26 mi (8:48 / mi) +83m 8:23 / mi
ahr:116 max:136 shoes: Adrenaline 20

Tuesday Jan 19 #

11 AM

Road running 38:53 intensity: (21 @0) + (9 @1) + (18 @2) + (38:05 @3) 4.26 mi (9:08 / mi) +83m 8:36 / mi
ahr:113 max:131 shoes: Adrenaline 20

Monday Jan 18 #

11 AM

Road running 50:29 intensity: (9 @1) + (10 @2) + (25:37 @3) + (10:18 @4) + (14:15 @5) 4.6 mi (10:58 / mi) +116m 10:11 / mi
ahr:136 max:172 shoes: Adrenaline 20

At Wheaton with Glenn and Addie. And Lido. The muddy bits have dried considerably.

Sunday Jan 17 #

11 AM

Road running 28:14 intensity: (11 @0) + (8 @1) + (8 @2) + (11:27 @3) + (14:58 @4) + (1:22 @5) 3.21 mi (8:48 / mi) +51m 8:23 / mi
ahr:135 max:159 shoes: Adrenaline 20

Squeezed in a short run before lunch at Shirley's house (on Shirley's deck). I need a good core strength and stretching session.

Friday Jan 15 #

1 PM

Road running 42:35 intensity: (17 @0) + (22 @1) + (55 @2) + (35:14 @3) + (5:47 @4) 4.39 mi (9:42 / mi) +115m 8:58 / mi
ahr:120 max:152 shoes: Adrenaline 20

Running with dog at Wheaton Regional Park. Parts of the trail were unusually muddy. Not the wide, prominent, dark wet spots -- those were dry. Instead it was on some of the newly relocated trail near Brookside Gardens, between the pond and the Nature Center. A couple of inches of sloppy mud on perilously angled trail.

Thursday Jan 14 #

11 AM

Road running 45:59 intensity: (9 @1) + (23 @2) + (44:21 @3) + (1:06 @4) 5.34 mi (8:37 / mi) +73m 8:16 / mi
ahr:117 max:142 shoes: Adrenaline 20

There were surprisingly few pedestrians and cyclists on the little half-mile section of the Rock Creek Trail, given that it was sunny and nearly 50 degrees at noontime.

Wednesday Jan 13 #

12 PM

Road running 38:14 intensity: (10 @0) + (14 @1) + (19 @2) + (25:19 @3) + (12:12 @4) 4.31 mi (8:52 / mi) +105m 8:15 / mi
ahr:124 max:152 shoes: Adrenaline 20

Sunny and 40s. A heat wave. I shed one layer and was still overdressed.

Tuesday Jan 12 #

10 AM

Road running 46:55 intensity: (11 @0) + (11 @1) + (15 @2) + (43:11 @3) + (3:07 @4) 5.2 mi (9:01 / mi) +103m 8:30 / mi
ahr:121 max:141 shoes: Adrenaline 20

In the 30s and sunny, but heading up into the 40s today. Feeling good. I was actually a little under 9/mi because I had to stop at Georgia Ave. both ways.

Sunday Jan 10 #

10 AM

Orienteering 1:23:06 intensity: (1 @0) + (6:19 @1) + (12:45 @2) + (1:03:24 @3) + (37 @4) 4.04 mi (20:34 / mi) +87m 19:17 / mi
ahr:102 max:143 shoes: Roclite 290 G

Addie and Glenn and I did the green course from last month's event at Prince William. We were good on the long legs but all 3 of us made mistakes on some of the shorter ones. But having 3 of us meant that the mistakes were corrected pretty quickly. The course was great and the streamers were all still up, which was a big help. MapRunF picked up all the controls, running on my phone.

Just like last time, I couldn't get the Garmin version MapRunG running. I downloaded the event to my watch just like I was told to, but MapRunG says there are no events. If I back out and point it to "stored," it says "starting up..." on the watch screen forever. That's the same behavior as at King's Landing.

It was a nice day, and there were tons of people in the park. All the parking lots were full or nearly so. Cars were circling when we finished, and the people in them were happy when we told them we were leaving.

Saturday Jan 9 #

2 PM

Road running 1:07:00 intensity: (10 @0) + (14 @1) + (12 @2) + (46:09 @3) + (20:15 @4) 7.44 mi (9:00 / mi) +148m 8:29 / mi
ahr:126 max:148 shoes: Adrenaline 20

Longer run today. Still in the 30s, but with a breeze blowing. The sun felt good.

Friday Jan 8 #

11 AM

Road running 45:06 intensity: (8 @1) + (2:29 @2) + (29:15 @3) + (12:41 @4) + (33 @5) 4.77 mi (9:27 / mi) +83m 8:58 / mi
ahr:124 max:158 shoes: Adrenaline 20

30s and cloudy. Seems like the same weather for the past week. I had to stop for about 4 minutes while a freight train went by.

Wednesday Jan 6 #

11 AM

Road running 36:59 intensity: (10 @0) + (11 @1) + (17 @2) + (26:58 @3) + (9:18 @4) + (5 @5) 4.29 mi (8:37 / mi) +105m 8:01 / mi
ahr:125 max:158 shoes: Adrenaline 20

Easy run, keeping the speed up. The only time I got over easy pace was up the hill on Jennings Rd.

Tuesday Jan 5 #

11 AM

Road running 45:59 intensity: (19 @0) + (10 @1) + (16 @2) + (28:07 @3) + (16:07 @4) + (1:00 @5) 5.29 mi (8:42 / mi) +75m 8:19 / mi
ahr:130 max:165 shoes: Adrenaline 20

This run felt great. The weather wasn't perfect -- 40, cloudy, maybe a little drizzle -- but I was warm and dry in tech gear. I wish I had a heart rate monitor that was reliable. Today's track, with chest strap, shows I hit a high of 168. Right.

Sunday Jan 3 #

11 AM

Orienteering 1:39:30 intensity: (3:01 @2) + (1:32:31 @3) + (3:58 @4) 5.42 mi (18:21 / mi) +257m 16:00 / mi
ahr:113 max:152 shoes: IceBug Olx 4

Score-O at King's Landing. My navigation was horrible.

Friday Jan 1 #

10 AM

Road running 35:14 intensity: (7 @1) + (7 @2) + (15:11 @3) + (10:14 @4) + (9:35 @5) 3.41 mi (10:20 / mi) +55m 9:50 / mi
ahr:140 max:175 shoes: Adrenaline 20

Neighborhood run with Addie, Glenn and Lido. We tried to get out before the precipitation started, but ended up with light rain and sleet.

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