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Training Log Archive: TomN

In the 7 days ending Nov 23:

activity # timemileskm+m
  Road running4 2:40:03 18.04(8:52) 29.03(5:31) 319
  Orienteering1 2:14:37 9.71(13:52) 15.63(8:37) 206
  Total5 4:54:40 27.75(10:37) 44.66(6:36) 524
  [1-5]5 4:54:27

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Saturday Nov 23 #

8 AM

Road running 45:12 intensity: (6 @0) + (11 @1) + (14 @2) + (40:08 @3) + (4:33 @4) 4.74 mi (9:32 / mi) +93m 8:59 / mi
ahr:115 max:150 shoes: Kayano 25 Blue

Somewhat early in the morning, and somewhat chilly outside.

Thursday Nov 21 #

10 AM

Road running tempo 35:41 intensity: (7 @0) + (15 @1) + (5 @2) + (18:22 @3) + (16:52 @4) 4.45 mi (8:01 / mi) +89m 7:33 / mi
ahr:129 max:146 shoes: Kayano 25 Blue

Tempo run on the road. Removing the warmup and cooldown, the tempo run was 3.1 miles in 22:23, for a 7:09 pace. Some day I'll get the splits button right.

Wednesday Nov 20 #

11 AM

Road running 31:27 intensity: (15 @1) + (10 @2) + (27:37 @3) + (3:25 @4) 3.54 mi (8:53 / mi) +64m 8:25 / mi
ahr:122 max:148 shoes: Kayano 25 Blue

Tuesday Nov 19 #

10 AM

Road running 47:43 intensity: (1 @1) + (9 @2) + (7:31 @3) + (39:04 @4) + (58 @5) 5.31 mi (8:59 / mi) +73m 8:37 / mi
ahr:141 max:161 shoes: Kayano 25 Blue

Easy run with 6 strides. I quit the strides early because of some pain in the knee. I hope it's temporary; it has been in the past.

Sunday Nov 17 #

11 AM

Orienteering race 2:14:37 intensity: (2:08:25 @3) + (6:12 @4) 9.71 mi (13:52 / mi) +206m 13:00 / mi
ahr:120 max:149

Long Stumble at Patuxent. A fine course by first time course designer Matt Stout. My track was actually closer to 11 miles, because I forgot to start my watch until after the first window.

I somehow failed to punch at #16, although my track shows me going through and stopping briefly, and I remember the wrecks. Enjoyable outing anyway. It was comfortable at around 40 deg. F (after the initial brisk run through the open cornfield). I didn't do much of my own navigation, and when I did, I'd fall behind and have to catch up. I told Peggy I was sorry to be her constant shadow, but I just couldn't do any better than to follow her. Although right about that time I latched on to Vido and we got ahead. And I navigated a couple of legs on my own. Yay.

I must have managed to keep up the speed towards the end, because I was passing people with some regularity. My legs were trashed, but I didn't actually notice until after I stopped running. Got back home, ate some food, and fell asleep on the couch.

Edit: Valerie reinstated me and I finished 15th of about 33, no mispunch. It's not a great result but I deserve it, I took a lousy route through the first window and basically never caught up. The tricky thing about the first window was that both the long and the short ran it, but they each had a different exit point. So I followed a big crowd along the wrong route, and had to backtrack to where I needed to be. Good course design, intentional or not.

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