Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Road running16 12:52:47 84.22(9:11) 135.54(5:42) 1287
  Orienteering6 5:27:16 19.09(17:09) 30.72(10:39) 837
  Trail Running1 50:48 5.17(9:50) 8.32(6:06) 95
  Total23 19:10:51 108.48(10:37) 174.58(6:36) 2219
  [1-5]23 19:10:10

«»
2:11
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday Sep 29, 2019 #

12 PM

Road running 44:24 intensity: (28:51 @3) + (15:33 @4) 4.71 mi (9:26 / mi) +77m 8:58 / mi
ahr:128 max:149 shoes: Kayano 25 Blue

Friday Sep 27, 2019 #

9 AM

Road running 37:47 intensity: (6 @0) + (15 @1) + (27 @2) + (36:59 @3) 4.08 mi (9:16 / mi) +82m 8:43 / mi
ahr:111 max:125 shoes: Kayano 25 Blue

Thursday Sep 26, 2019 #

10 AM

Road running tempo 37:07 intensity: (3 @0) + (7 @1) + (10 @2) + (18:23 @3) + (18:24 @4) 4.49 mi (8:16 / mi) +91m 7:47 / mi
ahr:131 max:147 shoes: Kayano 25 Blue

Tempo run on the road. Excluding segments at the beginning and end, the tempo part was about 3 miles and 23 minutes, so 7:40/mile. The time is right, but the pace is a little slow. But there's some adjustment for the hills. HR was continuously between 130 and 145, which seems about right.

Wednesday Sep 25, 2019 #

9 AM

Road running 1:14:26 intensity: (10 @1) + (1:08 @2) + (1:13:08 @3) 7.91 mi (9:25 / mi) +160m 8:51 / mi
ahr:112 max:130 shoes: Kayano 25 Blue

Longish run through Forest Glen and the National Park Seminary.

Tuesday Sep 24, 2019 #

9 AM

Road running intervals 52:55 intensity: (13 @1) + (8 @2) + (37:45 @3) + (14:49 @4) 6.28 mi (8:26 / mi) +39m 8:16 / mi
ahr:124 max:150 shoes: Kayano 25 Blue

Intervals at Einstein HS track. 4x1000 with 1.5 lap jog. Times were 4:28, 4:25, 4:18, 4:21. Not using racing flats.

Monday Sep 23, 2019 #

10 AM

Road running 44:29 intensity: (4 @0) + (16 @1) + (36 @2) + (43:33 @3) 4.8 mi (9:16 / mi) +107m 8:40 / mi
ahr:115 max:130 shoes: Kayano 25 Blue

Nice run on a warm morning,

Sunday Sep 22, 2019 #

12 PM

Road running 37:35 intensity: (8 @0) + (39 @1) + (1:31 @2) + (35:17 @3) 3.67 mi (10:14 / mi) +40m 9:54 / mi
ahr:107 max:125 shoes: Kayano 25 Blue

Easy run at noon with Glenn and Addie. New pair of shoes.

Saturday Sep 21, 2019 #

7 AM

Road running 31:30 intensity: (2:41 @2) + (28:30 @3) + (19 @4) 2.56 mi (12:18 / mi)
ahr:114 max:136 shoes: Fastwitch 9

Jogged from home to the Kensington race. Plus 3 strides.

Road running race 35:38 intensity: (9 @1) + (7 @2) + (1:39 @3) + (33:28 @4) + (15 @5) 5.04 mi (7:04 / mi) +49m 6:52 / mi
ahr:145 max:159 shoes: Fastwitch 9

Kensington 8k. Second place 60-69, behind Jim Hage. Michael Wardian was the overall winner. I remember him winning this race about 20 years ago. I feel pretty good about this race, paced it well, might have been under 35 minutes if the course had been flat. Addie got first place W20-29.

Last year's time was 38:13.
12 PM

Orienteering race 51:40 intensity: (49:39 @3) + (2:01 @4) 3.41 mi (15:09 / mi) +134m 13:30 / mi
ahr:120 max:144 shoes: IceBug Olx 4

Addie and I both pulled a double today. The 8k in the morning, then orienteering in the afternoon. The Brown course at Occoquan was pretty nice -- good woods, not a lot of trash or bad vegetation. Other than running to #6 instead instead of #1, I navigated well and kept up a reasonable pace. I see AP says no time lost, which is unusual.

Brown - Splits

Thursday Sep 19, 2019 #

11 AM

Road running 32:45 intensity: (8 @2) + (14:55 @3) + (17:14 @4) + (28 @5) 3.3 mi (9:55 / mi) +60m 9:24 / mi
ahr:127 max:158 shoes: Kayano 25

Easy run with Glenn and Addie. The HRM was double-counting for the first half of the run.

Wednesday Sep 18, 2019 #

10 AM

Road running 20:09 intensity: (8 @1) + (8 @2) + (19:53 @3) 1.93 mi (10:26 / mi) +23m 10:04 / mi
ahr:108 max:125 shoes: Fastwitch 9

I ran to the track, but there was something school-related going on, so I came back. But I had to do a couple of short sprints crossing the road.

Road running 32:32 intensity: (17 @2) + (30:48 @3) + (1:27 @4) 3.45 mi (9:26 / mi) +27m 9:12 / mi
ahr:116 max:142 shoes: Kayano 25

...And then I changed shoes and did hill intervals instead. 8xhills at around 36s.

Tuesday Sep 17, 2019 #

12 PM

Road running 46:24 intensity: (1 @1) + (13 @2) + (45:16 @3) + (54 @4) 5.05 mi (9:11 / mi) +64m 8:50 / mi
ahr:116 max:138 shoes: Kayano 25

Easy run plus 8 strides, gradually increasing the speed.

Monday Sep 16, 2019 #

12 PM

Trail Running 50:48 intensity: (9 @1) + (9 @2) + (47:40 @3) + (2:50 @4) 5.17 mi (9:50 / mi) +95m 9:18 / mi
ahr:124 max:141 shoes: Kayano 25

Greenbelt Park Perimeter Trail. It was very fine in the woods around noontime. The trail is in good condition, with only a couple of trees down across the trail (for long enough to make visible ad-hoc routes around the obstacles).

Sunday Sep 15, 2019 #

11 AM

Orienteering 2:11:52 intensity: (18:07 @2) + (1:52:21 @3) + (1:24 @4) 7.06 mi (18:41 / mi) +297m 16:31 / mi
ahr:107 max:141 shoes: IceBug Olx 4

Fountainhead East, Red course. This was a long and tiring course, made even longer and tiring-er by mistakes. I took trail routes to 6 of the first 7 controls. That wasn't very exciting. The loop around the southern peninsula was nice, though. I had a major mistake at #14, somehow coming up short of the big inlet and getting all the way down to the water's edge. More trail runs on the last 5 controls, but on the very last one I must have gone within 20 feet of the control, then couldn't relocate and went out to the road before coming back in. Not a great run.

Red - Splits

Saturday Sep 14, 2019 #

11 AM

Road running 38:14 intensity: (9 @2) + (37:17 @3) + (48 @4) 4.11 mi (9:18 / mi) +86m 8:44 / mi
ahr:120 max:143 shoes: Kayano 25

Easy run on the usual 4-mile loop.

Friday Sep 13, 2019 #

11 AM

Road running 1:04:00 intensity: (7 @1) + (9 @2) + (1:03:44 @3) 6.78 mi (9:26 / mi) +160m 8:48 / mi
ahr:117 max:133 shoes: Kayano 25

Past the train station, through the National Park Seminary area, down to Beach Drive, and back up Old Spring Road, which is having some kind of water works maintenance done on it. Overcast and cool. I think I'm beginning to notice some allergens in the air.

Wednesday Sep 11, 2019 #

8 AM

Road running intervals 49:34 intensity: (34:13 @3) + (15:21 @4) 5.73 mi (8:39 / mi) +52m 8:25 / mi
ahr:126 max:149 shoes: Fastwitch 9

Intervals at Einstein HS track. Brand new surface, pretty sweet! 3x1k plus 1x800m (it was supposed to be 1k but I forgot where I was). Times were 4:14, 4:24, 4:26, 3:28. Approx. 2:30 jog in between. These were a little slow, but I haven't been doing workouts since June.

Tuesday Sep 10, 2019 #

11 AM

Road running 42:15 intensity: (12 @0) + (3 @1) + (12 @2) + (36:08 @3) + (5:40 @4) 4.62 mi (9:09 / mi) +89m 8:38 / mi
ahr:123 max:147

Sunday Sep 8, 2019 #

9 AM

Orienteering race 18:22 intensity: (12 @2) + (12:28 @3) + (5:42 @4) 1.41 mi (13:02 / mi) +13m 12:40 / mi
ahr:128 max:147 shoes: Roclite 290 Black

US Champs Sprint. Actual time 17:47, good for 4th place. I lost about 2.5 minutes early on, just getting used to the map. Pretty good after that.
12 PM

Orienteering race 30:46 intensity: (14 @1) + (10 @2) + (20:23 @3) + (9:59 @4) 2.89 mi (10:39 / mi) +67m 9:56 / mi
ahr:130 max:149 shoes: Roclite 290 Black

Sprint relay. I led off for Team TACO (Tom, Alli, Cristina, O). Fun course, about 3x as long as the championship course but more straightforward. I'd much rather run a Sprint course like this than the one this morning.

Sprint 3 - Splits

Saturday Sep 7, 2019 #

1 PM

Orienteering race 43:00 intensity: (27 @2) + (36:31 @3) + (6:02 @4) 2.83 mi (15:12 / mi) +166m 12:51 / mi
ahr:119 max:150 shoes: Spirit OLX (last)

Long distance race at Big Basin. I lost time messing around at the wrong river crossing, but still managed to get the gold medal in M65. Paul Pacque was the actual course winner. I was stung by yellowjackets for the second day in a row.

Brown Long - Splits

Friday Sep 6, 2019 #

Orienteering race 51:36 [4] 2.4 km (21:30 / km) +160m 16:07 / km
shoes: Spirit OLX (last)

Middle distance race at Big Basin. I lost time on several controls, and ran through a nest of yellowjackets, getting stung dozens of times. At least one of them was still on me when I finished. Thanks Tori, for the first aid. Bronze medal in M65.

Brown X Middle - Splits

Wednesday Sep 4, 2019 #

10 AM

Road running 51:03 intensity: (8 @0) + (5 @1) + (9 @2) + (35:22 @3) + (14:31 @4) + (48 @5) 5.71 mi (8:56 / mi) +82m 8:33 / mi
ahr:129 max:159 shoes: Kayano 25

Back home, easy run plus 8 strides.

« Earlier | Later »