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Training Log Archive: TomN

In the 7 days ending Nov 16:

activity # timemileskm+m
  Road running6 4:07:45 28.54(8:41) 45.93(5:24) 319
  Orienteering1 51:37 3.51(14:42) 5.65(9:08) 222
  Total7 4:59:22 32.05(9:20) 51.58(5:48) 541
  [1-5]7 4:59:06

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Saturday Nov 16 #

12 PM

Road running 36:50 intensity: (15 @1) + (13 @2) + (35:31 @3) + (51 @4) 4.0 mi (9:13 / mi) +70m 8:44 / mi
ahr:113 max:143 shoes: Kayano 25 Blue

Easy 4-miler. The strides yesterday made my legs a little sore. Unusual.

Friday Nov 15 #

12 PM

Road running 49:29 intensity: (4 @0) + (15 @1) + (24 @2) + (44:34 @3) + (4:12 @4) 5.52 mi (8:58 / mi) +79m 8:35 / mi
ahr:120 max:142 shoes: Kayano 25 Blue

Easy run, with 8 strides at the end.

Thursday Nov 14 #

10 AM

Road running 59:14 intensity: (12 @0) + (20 @1) + (28 @2) + (58:14 @3) 6.39 mi (9:16 / mi) +125m 8:44 / mi
ahr:115 max:132 shoes: Kayano 25 Blue

Neighborhood run, with the temperature right around freezing.

Wednesday Nov 13 #

1 PM

Road running 39:06 intensity: (12 @1) + (10 @2) + (38:44 @3) 4.42 mi (8:51 / mi) +45m 8:35 / mi
ahr:117 max:134 shoes: Kayano 25 Blue

At Goddard Space Flight Center after a long morning review presentation. Haven't been there much in the past 6 months.

Sunday Nov 10 #

7 AM

Road running 18:44 intensity: (1:00 @1) + (2:31 @2) + (14:34 @3) + (39 @4) 2.0 mi (9:22 / mi)
ahr:106 max:139 shoes: Fastwitch 9

Jogging to West Potomac Park and a few strides for warmups. I parked in a garage on 22nd St. that has a Whole Foods connected to it, and ended up paying $12 for the privilege. Stupid. Although getting there I hadn't seen any available on-street parking, I ran by tons of empty spaces, meters inactive on Sundays.
8 AM

Road running race 44:22 intensity: (3 @1) + (3 @2) + (1:44 @3) + (42:32 @4) 6.21 mi (7:09 / mi)
ahr:140 max:151 shoes: Fastwitch 9

Veterans Day 10k. A good sized crowd lined up on Ohio Drive to start at 8 a.m. with the temperature in the high 30s. The course is one of the best. From Independence Ave. near the Lincoln Memorial out to Hains Point and back, seemingly level with the banks of the Potomac, perfectly flat except for a little bump on a bridge across the Tidal Basin inlet. Even the turnaround is nice, using a parking lot on the side to widen the hairpin turn. The finish line is visible from a half-mile away.

My time was exactly the same as my time in the Lawyers Have Heart Run in June (age grade 79%, 33:41 equivalent time). I felt good all the way, but blowing pretty hard in the last mile. Miles 2 and 3 were the slowest (feeling a little too good, I guess) and miles 4 and 5 were the fastest. I was running for the last couple miles with 2 guys who finally got a little ahead of me at the Tidal Basin bump-out.
1 PM

Orienteering race 51:37 intensity: (11 @1) + (1:15 @2) + (45:48 @3) + (4:23 @4) 3.51 mi (14:42 / mi) +222m 12:17 / mi
ahr:112 max:150 shoes: IceBug Olx 4

Balls Bluff Green (edited). I forgot to start the watch so the track begins at what was mapped as #4. Given the 10k this morning, I didn't feel too bad. A lot of walking on the hills, and slow running everywhere else.

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