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Training Log Archive: TomN

In the 7 days ending Nov 9:

activity # timemileskm+m
  Trail Running3 2:21:20 13.8(10:14) 22.21(6:22) 282
  Road running2 1:11:23 7.74(9:13) 12.46(5:44) 139
  Orienteering2 57:45 3.91(14:45) 6.3(9:10) 115
  Total7 4:30:28 25.45(10:38) 40.97(6:36) 536

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Friday Nov 8 #

9 AM

Trail Running 44:14 intensity: (18 @2) + (36:15 @3) + (7:41 @4) 4.22 mi (10:29 / mi) +92m 9:49 / mi
ahr:121 max:147 shoes: Kayano 25 Blue

Short easy run on Seneca Greenway trail. I'll probably take tomorrow off. 10k race on Sunday.

Thursday Nov 7 #

9 AM

Trail Running 53:37 intensity: (15 @2) + (45:13 @3) + (8:09 @4) 5.34 mi (10:02 / mi) +101m 9:29 / mi
ahr:127 max:144 shoes: Kayano 25 Blue

Finally a run that felt good. Same as Tuesday, but I got all the way to Watkins Mill this time. I'm taking my father-in-law for infusion treatments at Kaiser Permanente just down the street, and the timing works out just fine -- I drop him off and go out for a trail run, and when I come back he's done.

Wednesday Nov 6 #

3 PM

Road running 38:55 intensity: (9 @2) + (38:41 @3) + (5 @4) 4.22 mi (9:13 / mi) +83m 8:42 / mi
ahr:113 max:140 shoes: Kayano 25 Blue

Events conspired to move my run into the afternoon. Not my favorite time to run. Lunch was still sitting in my stomach, making itself known towards the end of the run. There seemed to be more traffic than in the morning, and the sun angle was bad for visibility. I must have been daydreaming, because I took a wrong turn on the way back.

Tuesday Nov 5 #

9 AM

Trail Running 43:29 intensity: (21 @2) + (43:08 @3) 4.24 mi (10:15 / mi) +89m 9:38 / mi
ahr:113 max:130

Seneca Greenway Trail from Rt. 355 to the last creek crossing before Watkins Mill, and back. Legs are feeling kind of depleted.

Monday Nov 4 #

11 AM

Road running 32:28 intensity: (1 @1) + (11 @2) + (6:22 @3) + (24:58 @4) + (56 @5) 3.52 mi (9:13 / mi) +56m 8:47 / mi
ahr:141 max:159 shoes: Kayano 25 Blue

Easy recovery run. The HR numbers are all bogus until the very end, when they finally lock in. I'm still getting used to the information overload from this new Garmin 245, but according to the watch I spent a half-hour in my max HR zone, so it accused me of overreaching and told me to wait 4 days before running again. I have a chest strap which works a lot more reliably than the wrist monitor, but I don't really like wearing it.

Sunday Nov 3 #

Orienteering 18:26 [5] 2.5 km (7:22 / km) +30m 6:57 / km
shoes: Spirit OLX (last)

The club relay was a blast. There were 3, 6, and 9 point teams, with a handicap start, 9-pointers going first, followed by 6- and 3-pointers, each with a 7-minute delay. I led off for one of the QOC 6-point teams, with Addie and Chris Gross on the 2nd and 3rd legs. I stuck with Jon Torrance for a while, handing off to Addie about 2.5 minutes after Jon handed off to Peggy. Addie ran a good leg, a couple of minutes behind Peggy, and on the 3rd leg Chris chased Boris, with Greg Ahlswede on DVOA's 3-point team closing in fast. Jon-Peggy-Boris finished first, we were second, and DVOA's first team a close third. There were a few other close finishes. SVO did a great job with the format and the courses.
12 PM

Orienteering 39:19 [3] *** 3.8 km (10:21 / km) +85m 9:18 / km
ahr:119 max:152 shoes: Spirit OLX (last)

Mid-Atlantic Champs at Pine Grove Furnace, PA. Hosted by SVO. Really fun day. Addie and I took the QOC bus, arrived around 11. Sunny and cool, great conditions in the woods. On Brown, there was a tricky choice right out of the start, with the control just on the other side of the river but the only bridge was at the start, with a long road run to the control. Then some nice medium-green forest legs with trails of various visibility.

I missed a trail junction and was unsure of my position approaching #5, but I came straight to the charcoal platform, visible from below. Then going to 6 I decided to drop down to the marsh, which was soggy and hard going, but offered a nice attackpoint from below. Unfortunately, I misidentified the depression, which looked like the nearby charcoal platform from below, and went off looking, but eventually came back to it, losing a couple of minutes.

Still, first on Brown by 2 minutes.

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