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Training Log Archive: TomN

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
Road running	17	11:48:42	80.6	(8:48)	129.71	(5:28)	1036
Orienteering	6	7:31:28	27.87	(16:12)	44.86	(10:04)	967
Trail Running	3	2:21:20	13.8	(10:14)	22.21	(6:22)	282
Total	26	21:41:30	122.27	(10:39)	196.78	(6:37)	2285
[1-5]	26	21:36:54

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Thursday Nov 28, 2019 #

7 AM

Road running 26:22 2.51 mi (10:30 / mi) +22m 10:14 / mi
ahr:106 max:130 shoes: Fastwitch 9

Warm-ups.

Road running 46:03 6.24 mi (7:23 / mi) +89m 7:04 / mi
ahr:132 max:154 shoes: Fastwitch 9

Bethesda Turkey Chase 10k. A minute and a half more than my recent time at the Veterans Day race, but it was good for first in M65-69. Would have been second in M60. It's not a fast course, with some pretty steep climbs in the first 2 miles, and the wind, probably 15-20 mph, felt good at my back but was brutal in the face. On the other hand, the temperature in the low 40s was a lot milder than the previous few years. A big QOC contingent started together in the second wave -- me, Ted, Dave O, Nadim, Peggy, Max, and Howie W.

Wednesday Nov 27, 2019 #

9 AM

Orienteering 1:47:15 4.1 mi (26:10 / mi) +77m 24:43 / mi
ahr:88 max:128 shoes: Roclite 290 Black

Putting out controls for an informal Post-Turkey activity for family and friends.

Tuesday Nov 26, 2019 #

12 PM

Road running 34:23 3.74 mi (9:12 / mi) +57m 8:47 / mi
ahr:101 max:123 shoes: Kayano 25 Blue

Easy and a little shorter today. My watch tells me I'm peaking. It must be psychic, that's exactly what I had in mind. The Bethesda Turkey Chase is on Thursday morning.

Monday Nov 25, 2019 #

Road running 40:00 [3] 4.2 mi (9:31 / mi)
shoes: Kayano 25 Blue

Perimeter road at GSFC, full sun with the temperature going up about 5 degrees while I was out there. It was 55 by the time I got back.

Sunday Nov 24, 2019 #

11 AM

Orienteering race 1:40:14 6.64 mi (15:06 / mi) +348m 12:59 / mi
ahr:115 max:138 shoes: IceBug Olx 4

Not my greatest performance. I took a bad route to #4, and did a 180 out of that control, taking a long time to realize it. Slowed down in the last few legs, which were the best part of the course, I thought. The course was pretty physical, and I kept stumbling over hidden downfall, which took a toll.

Red - Splits

Saturday Nov 23, 2019 #

8 AM

Road running 45:12 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, 2019 #

10 AM

Road running tempo 35:41 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, 2019 #

11 AM

Road running 31:27 3.54 mi (8:53 / mi) +64m 8:25 / mi
ahr:122 max:148 shoes: Kayano 25 Blue

Tuesday Nov 19, 2019 #

10 AM

Road running 47:43 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, 2019 #

11 AM

Orienteering race 2:14:37 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.

Long - Splits

Saturday Nov 16, 2019 #

12 PM

Road running 36:50 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, 2019 #

12 PM

Road running 49:29 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, 2019 #

10 AM

Road running 59:14 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, 2019 #

1 PM

Road running 39:06 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, 2019 #

7 AM

Road running 18:44 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 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.

C • sounds like a great course,... 1

1 PM

Orienteering race 51:37 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.

Green - Splits

Friday Nov 8, 2019 #

9 AM

Trail Running 44:14 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, 2019 #

9 AM

Trail Running 53:37 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, 2019 #

3 PM

Road running 38:55 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, 2019 #

9 AM

Trail Running 43:29 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, 2019 #

11 AM

Road running 32:28 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, 2019 #

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.

C • Out of the start 2

Brown - Splits

Relay Leg 1 - Splits

Saturday Nov 2, 2019 #

12 PM

Road running intervals 44:57 5.44 mi (8:16 / mi)
ahr:125 max:151 shoes: Kayano 25 Blue

Intervals at Sligo International track. 4x1000 with 4min jog in between. Times were 4:20, 4:20, 4:18, 4:26. The last one was a surprise. It felt fast.

Friday Nov 1, 2019 #

7 AM

Road running 37:46 4.15 mi (9:06 / mi) +90m 8:32 / mi
ahr:107 max:151 shoes: Kayano 25 Blue

Easy run in the morning. First cool day this fall, temp. around 40F.

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