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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Road running10 7:31:27 51.51(8:46) 82.9(5:27) 716
  Orienteering3 3:13:48 11.31(17:08) 18.2(10:39) 530
  Hiking1 1:31:00 5.4(16:51) 8.69(10:28) 441
  Total14 12:16:15 68.22(10:48) 109.79(6:42) 1687

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Thursday Nov 22, 2018 #

8 AM

Road running race 45:50 [5] 6.29 mi (7:17 / mi) +79m 7:01 / mi
shoes: Adrenaline 18

Bethesda Turkey Chase. 28 deg. F and a 10 mph breeze out of the north. Tights, long-sleeve, hat and gloves, and I wasn't overdressed. Thinking about taking my hat off on the long leg south on Wisconsin Ave., but I turned the corner onto Old Georgetown Rd. before I could get around to it, and the wind was in my face the last 2 miles.

But I took another 30s off my 10k time. I knew at the 4-mile mark that under 46 min. was a possibility. I like the long straightaway to the finish on this course, with the banner visible from a half mile away. A good run to end the season. And, on an age-graded basis, I believe this is a new P.R. for me. Also 2 minutes faster than the overall winner, age-graded.

First of 35 in 65-69 (206th overall), and there were only 2 60-year-olds ahead of me. (3rd place Bill Teng is a colleague at NASA/Goddard.)


Male 65 to 69
1 * Tom Nolan Kensington MD 66 45:50.5 7:22/M
2 * Phil Stewart Bethesda MD 68 50:42.8 8:09/M
3 Bill Teng Burtonsville MD 65 53:43.6 8:38/M

Tuesday Nov 20, 2018 #

7 AM

Road running 34:11 [3] 3.62 mi (9:27 / mi) +62m 8:58 / mi
shoes: Adrenaline 18

A little shakeout run in the morning, with 6 strides.

Sunday Nov 18, 2018 #

11 AM

Road running 51:07 [4] 5.92 mi (8:38 / mi) +6m 8:36 / mi
shoes: Adrenaline 18

Speed work at Sligo International track. 20 min at T pace (1:53 per lap), 5 min rest, 4x200 at R pace (0:48 per lap) with 200 jog in between.

Saturday Nov 17, 2018 #

11 AM

Road running 1:05:00 [3] 7.3 mi (8:54 / mi) +167m 8:19 / mi
shoes: Adrenaline 18

Longish run, low 40s and mostly sunny. GPS shows 6.8 miles, but I've run this route a number of times before, and I'm pretty sure it's over 7, and closer to 7.3. So that's how I recorded it.

Friday Nov 16, 2018 #

11 AM

Road running 35:18 [3] 3.98 mi (8:52 / mi) +51m 8:32 / mi
shoes: Adrenaline 18

Back from L.A. Haven't run in a few days because I tweaked my lower back earlier this week. A little rest and some walking have improved the situation.

Also new shoes, Adrenaline 18, but the 19s are already out. The 19s are extensively reworked and really not the same shoes I've worn for the past decade. But I'll get another pair of the 18s if I like them, which is not certain yet. They're softer and lighter than the 17s, but there's more wiggle room. It will take some more experimentation.

Anyway, it felt great to run today.

Wednesday Nov 14, 2018 #

6 PM

Hiking 1:31:00 [3] 5.4 mi (16:51 / mi) +441m 13:27 / mi

Exploratory hike up Eaton Canyon, Pasadena. Started around 3 p.m, was supposed to be out of the park by 5. The Eaton Canyon Trail is wide and has a lot of foot traffic. I went up Coyote Canyon, which isn't worthwhile -- just a short, unmaintained path up the bottom of the canyon to a headwall.

The next fork on the right is Walnut Canyon, which goes steeply up and meets the Mt. Wilson road. The trail was fun, and I walked up the road for a while (not so fun) before turning around. Looks like I stopped just short of a cutoff trail up towards Henninger Flats, which has a campground and visitor center. You can easily see the flats from down in Pasadea, a tree-covered shoulder on the Mt. Wilson ridgeline.

Sunday Nov 11, 2018 #

11 AM

Orienteering race 1:32:22 [3] 8.5 km (10:52 / km) +199m 9:44 / km
shoes: IceBug Olx 4

QOC Great Falls, Advanced course. Chilly morning (when has it not been at this event) but lots of sun, no wind, and a pleasant afternoon. The forest was beautiful, with great visibility. A few areas of whippy saplings, not really avoidable.

I started my watch just after control #2, and the total distance traveled was around 5.6 miles.One little mistake leaving #7 in the wrong direction, and I was slow in a few places, trying to get out of the twilight zone. Particularly in the last third, I was getting tired and not running well. Took a fall just before getting onto the trail run to the finish.

Friday Nov 9, 2018 #

12 PM

Road running 47:24 [4] 5.03 mi (9:25 / mi) +53m 9:07 / mi
shoes: Adrenaline 17 2nd

Hill repeats. 1 mile warmup, 6 short hills fast at around 35 sec and jog back down, then 3 miles at easy pace. It was 48 degrees with light rain.

Thursday Nov 8, 2018 #

10 AM

Road running 35:44 [3] 3.88 mi (9:13 / mi) +61m 8:47 / mi
shoes: Adrenaline 17 2nd

Sunny and 50. Legs feel better. I wasn't trying to go faster, but I was faster.

Wednesday Nov 7, 2018 #

11 AM

Road running 53:18 [3] 5.43 mi (9:49 / mi) +106m 9:15 / mi
shoes: Adrenaline 17 2nd

Noontime run. I was slow, and my legs felt heavy. Not much fun.

Tuesday Nov 6, 2018 #

5 PM

Road running 37:14 [3] 3.85 mi (9:40 / mi) +82m 9:04 / mi
shoes: Adrenaline 17 2nd

It rained all day but finally cleared around 5 p.m. Beautiful red sky and 60 degrees.

Sunday Nov 4, 2018 #

8 AM

Road running race 46:21 [5] 10.0 km (4:38 / km) +49m 4:31 / km
shoes: Adrenaline 17 2nd

Rockville 10k. Excellent conditions, well-attended and well-run race in the Kings Farm area of Rockville. Low 40s and sunny, and I ran in T-shirt and shorts.

I was thinking I could do 47 minutes, but I was quite a bit faster. I'm really happy with the result, 46:21 (7:25 per mile pace). The last time I ran faster than this was more than 2 years ago. Frst in my age group 65-69. But no one was breathing down my neck -- the next place runners were over an hour. There were two 60-year-olds ahead of me, one local and one from Colorado, both of whom were in the 44-min range.

The course is pretty good, not flat but not hilly either. It has 3 hairpin turnarounds, though, which can be kind of tough, especially in a crowd. The biggest problem isn't with the course, it's with the race staging. They had the 5k runners merge in with the 10k runners with about a half-mile to go, but the top 10k runners had to merge with the middle pack of 5k runners, and I found myself in a huge crowd of "runners" weaving, stopping, starting, talking, including some kids I almost knocked down by accident when they swerved into my path. It was awful, at a time when you have to give everything you've got to keep up the speed. There was a 10k runner I had been following, who was about 6 foot 5, and I kept my focus on his head above the crowd, about 10 yards in front of me.
12 PM

Orienteering 1:00:11 [4] 3.73 mi (16:08 / mi) +106m 14:50 / mi
shoes: IceBug Olx 4

QOC Hangman Tree, Brown course. This was perfect orienteering conditions -- great weather, lovely forest, about as technically difficult as it gets around here, and a well-designed course. I took a bad attack from the road to #1 and went past it, but relocated quickly and spiked it coming back. The only other mistake was on #6, I should have gone straight but I tried to be smart and run up the road to where there was a broad, flat ridge leading to the control. It didn't work, and I got down off the ridge, hit one of the rivers, and came back up, probably 2 min lost. Rob was just leaving it when I got there, and was stuck in a big bale of barbed wire directly along the line leaving the control. Physically, I felt pretty good, in spite of having just run the 10k 3 hours earlier. Great weekend. I think I'll take a day off.

Saturday Nov 3, 2018 #

Orienteering race 41:15 [4] 3.7 km (11:09 / km) +225m 8:33 / km
shoes: IceBug Olx 4

QOC Fountainhead, Brown course. Good course by Francis's course setting students. I didn't push too hard, which was a good thing because there were some difficult areas. I thought the leg from 4 to 5 was challenging (would have been more so if it weren't for the huge chimney 2/3 of the way through), and I had an unexpectedly hard time with the long leg 7 to 8 -- I wanted to bash straight for the fenced area without thinking, but the route was hard enough to require thought after all. Taking the substantial climb into account, I was pretty fast, as it turned out.

I forgot to start my watch.

Friday Nov 2, 2018 #

Note
(rest day)

Big weekend coming up. Two orienteering events with a 10k race in between.

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