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

Training Log Archive: TomN

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Road running20 15:55:40 101.37(9:26) 163.15(5:51) 2052
  Orienteering1 1:33:20 4.46(20:56) 7.18(13:00) 251
  Trail Running1 52:55 4.67(11:20) 7.52(7:02) 116
  Total22 18:21:55 110.5(9:58) 177.84(6:12) 2419
  [1-5]22 18:18:20

«»
1:33
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Apr 29, 2020 #

11 AM

Road running 49:48 intensity: (8 @2) + (41:59 @3) + (7:41 @4) 5.29 mi (9:25 / mi) +101m 8:53 / mi
ahr:111 max:148 shoes: Ravenna 11

Sligo Creek trail was pretty heavily used. I had to get off to the side to get by some people with the appropriate distance.

Tuesday Apr 28, 2020 #

11 AM

Road running 30:59 intensity: (8 @2) + (20:18 @3) + (10:28 @4) + (5 @5) 3.52 mi (8:48 / mi) +65m 8:20 / mi
ahr:121 max:155 shoes: Kayano 25 Blue

A short, fast run before the rain came. But whatever was on the radar disappeared and the rain held off for another couple of hours.

Sunday Apr 26, 2020 #

12 PM

Road running 36:51 intensity: (8 @1) + (24 @2) + (35:39 @3) + (40 @4) 4.01 mi (9:11 / mi) +70m 8:43 / mi
ahr:106 max:139 shoes: Kayano 25 Blue

Started out in a light drizzle, but it cleared up within the first 10 minutes.

Saturday Apr 25, 2020 #

12 PM

Orienteering 1:33:20 intensity: (9:02 @1) + (21:56 @2) + (1:02:22 @3) 4.46 mi (20:56 / mi) +251m 17:49 / mi
ahr:96 max:129 shoes: Roclite 290 G

Orienteering training at Fountainhead West, on the course that Kris B. set up last week. (Thanks, Kris!) Addie, Glenn and I went together and alternated legs. I think we took good routes, but we all needed another pair of eyes in the circle area at least once. When we had good attack points that wasn't a problem. Lido came along and was off-leash the whole time. He only lost sight of us once, but came back when we started calling.

We had printed Course A, but we skipped the 6-7-8 loop. We had made a deal with Florence to get back in 1.5 hours. She did 1-2-3-4-12-13 with no navigational issues.

The weather was mild with some cloud cover. Shorts and T-shirts were the outfit of the day. The woods are really open in this place, even in summer, but I still managed to stab myself on a thorny vine. There were a lot of cars in the parking area, but everyone else was on the Bull Run-Occoquan trail, or fishing. We didn't see any other orienteers.

Friday Apr 24, 2020 #

12 PM

Road running 1:19:52 intensity: (4 @0) + (21 @1) + (3:49 @2) + (1:15:04 @3) + (34 @4) 8.3 mi (9:37 / mi) +194m 8:58 / mi
ahr:104 max:138

Thursday Apr 23, 2020 #

11 AM

Road running 43:19 intensity: (11 @0) + (6 @1) + (21 @2) + (42:41 @3) 4.69 mi (9:14 / mi) +93m 8:42 / mi
ahr:106 max:131 shoes: Kayano 25 Blue

Seems like these 4-5 milers are getting easier. I may add a tempo run in a week or two.

Tuesday Apr 21, 2020 #

12 PM

Road running 45:27 intensity: (21 @0) + (18 @1) + (21 @2) + (44:21 @3) + (6 @4) 4.86 mi (9:21 / mi) +93m 8:50 / mi
ahr:107 max:137 shoes: Kayano 25 Blue

Much better.

Sunday Apr 19, 2020 #

12 PM

Road running 42:05 intensity: (4 @0) + (6 @1) + (15 @2) + (37:26 @3) + (4:14 @4) 4.52 mi (9:19 / mi) +94m 8:45 / mi
ahr:112 max:145

Ugh. Didn't feel like going out today, and running felt hard while I was doing it. But the weather was great and it seemed like I couldn't waste it.

Saturday Apr 18, 2020 #

5 PM

Trail Running 52:55 intensity: (19 @0) + (4:23 @1) + (2:37 @2) + (42:30 @3) + (3:06 @4) 4.67 mi (11:20 / mi) +116m 10:31 / mi
ahr:107 max:142 shoes: Kayano 25 Blue

At Wheaton Regional Park, with Glenn, Addie, and Lido. We were about 2/3 through the loop when we realized we hadn't seen Lido in a while. We backtracked and spread out some, calling his name, and after 5 or 6 minutes he came barreling down the trail at full speed, all lathered up and visibly exhausted. Later on we discovered he was bleeding from some scratches on his underside. I think he panicked when he couldn't find us and went crashing through the woods (chock full of thorny stuff, all just leafing out) in all directions until he finally heard us on the trail.

Friday Apr 17, 2020 #

12 PM

Road running 42:16 intensity: (37:57 @3) + (4:19 @4) 4.7 mi (9:00 / mi) +92m 8:29 / mi
ahr:117 max:143 shoes: Kayano 25 Blue

A teensy bit faster today, and felt just fine.

Wednesday Apr 15, 2020 #

3 PM

Road running 42:24 intensity: (12 @0) + (7 @1) + (19 @2) + (33:32 @3) + (5:46 @4) + (2:28 @5) 4.51 mi (9:24 / mi) +92m 8:51 / mi
ahr:116 max:167

Got the bonks in the 4th mile. Occasionally happens the day after a particularly long or hard run. I'm glad I ran, though. I feel like I can take tomorrow off.

Tuesday Apr 14, 2020 #

11 AM

Road running 1:20:15 intensity: (8 @0) + (17 @1) + (1:39 @2) + (1:14:57 @3) + (3:14 @4) 8.42 mi (9:32 / mi) +170m 8:58 / mi
ahr:108 max:145 shoes: Kayano 25 Blue

Long run through the National Seminary down to Rock Creek and back, sunny and low 50s. Extending these by a half-mile at a time.

Monday Apr 13, 2020 #

5 PM

Road running 37:20 intensity: (9 @0) + (13 @1) + (19 @2) + (36:39 @3) 4.18 mi (8:56 / mi) +93m 8:21 / mi
ahr:118 max:132 shoes: Kayano 25 Blue

In the late afternoon, after the storms passed.

Sunday Apr 12, 2020 #

12 PM

Road running 44:19 intensity: (33 @0) + (3:42 @1) + (12:58 @2) + (27:06 @3) 4.01 mi (11:03 / mi) +84m 10:23 / mi
ahr:92 max:120

Rock Creek trails in D.C. with Addie, Glen and dog. From the Boundary Bridge parking down the Valley Trail, crossed over and picked up the Western Ridge Trail back. Never been on these trails before. There weren't many people on them, but nearly all of them had a dog. The weather suddenly got nice just after noon and more cars were parked when we left. Lots more options here.

Saturday Apr 11, 2020 #

11 AM

Road running 46:08 intensity: (7 @0) + (7 @1) + (24 @2) + (39:41 @3) + (5:49 @4) 4.95 mi (9:19 / mi) +92m 8:49 / mi
ahr:111 max:143 shoes: Kayano 25 Blue

Skipped the last two days. Ugly weather and just not feeling it.

Wednesday Apr 8, 2020 #

12 PM

Road running 50:32 intensity: (11 @0) + (7 @1) + (1:04 @2) + (49:10 @3) 5.33 mi (9:29 / mi) +102m 8:57 / mi
ahr:105 max:130 shoes: Kayano 25 Blue

Today the other creek. Yesterday I did a loop with a segment along Rock Creek, today a segment along Sligo Creek. Both about 5 miles. Some day I'm going to have to do a 10-mile creek-to-creek run.

Tuesday Apr 7, 2020 #

11 AM

Road running 47:30 intensity: (41 @0) + (51 @1) + (11:11 @2) + (34:47 @3) 4.97 mi (9:33 / mi) +64m 9:12 / mi
ahr:98 max:117 shoes: Kayano 25 Blue

Ran with Addie, Glenn and Lido. Addie wanted to run 3 miles, so naturally we ran 5. But it was a nice route, going down to Rock Creek and back up. 65 and mostly sunny but there's a severe thunderstorm warning this afternoon.

Monday Apr 6, 2020 #

11 AM

Road running 44:43 intensity: (35 @2) + (42:57 @3) + (1:11 @4) 4.82 mi (9:16 / mi) +91m 8:46 / mi
ahr:108 max:141

Sunday Apr 5, 2020 #

11 AM

Road running 45:00 intensity: (8 @0) + (8 @1) + (2:09 @2) + (40:34 @3) + (2:01 @4) 4.84 mi (9:18 / mi) +94m 8:46 / mi
ahr:108 max:142 shoes: Kayano 25 Blue

Man, what nice weather! 58 and sunny, no wind to speak of. Yard work and house cleaning yesterday left me with no desire to run, so when the yard work started again this morning I got on the road quick.

Friday Apr 3, 2020 #

12 PM

Road running 1:13:54 intensity: (9 @0) + (13 @1) + (1:12 @2) + (1:06:56 @3) + (5:24 @4) 7.8 mi (9:28 / mi) +233m 8:40 / mi
ahr:108 max:151 shoes: Kayano 25 Blue

I'm trying run-walk-run for my longer runs. I've taken walking breaks once in a while, but I've never done it systematically. I'm thinking it's better for the musculo-skeletal system, and it doesn't take anything away from the aerobic effect. Today, every 10 min, walk for 40s. Repeat for 8 miles.

Thursday Apr 2, 2020 #

11 AM

Road running 32:58 intensity: (18 @0) + (17 @1) + (1:08 @2) + (27:43 @3) + (2:49 @4) + (43 @5) 3.46 mi (9:32 / mi) +64m 9:01 / mi
ahr:110 max:173 shoes: Kayano 25 Blue

Running with dog. Weird HR spike just after I stopped to let the dog sniff around, but it was downhill at that point, and back to normal as soon as I started back uphill. It couldn't have been real. Feeling sluggish today, and way overdressed (I had to be, to get myself out the door).

Wednesday Apr 1, 2020 #

11 AM

Road running 40:00 intensity: (17 @1) + (53 @2) + (36:29 @3) + (2:21 @4) 4.19 mi (9:33 / mi) +74m 9:03 / mi
ahr:120 max:145 shoes: Kayano 25 Blue

Seeing lots of people out walking, jogging, pushing baby strollers. People I know wave and say hi to me by name, which seems unusual, but nice, in a Mayberry RFD kind of way.

« Earlier | Later »