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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Road running13 9:19:00 61.0(9:10) 98.16(5:42) 1205
  Orienteering3 4:15:49 14.79(17:18) 23.8(10:45) 667
  Total16 13:34:49 75.78(10:45) 121.96(6:41) 1872
  [1-5]16 13:33:51

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Sunday Nov 29, 2020 #

3 PM

Road running 38:25 intensity: (6 @1) + (4 @2) + (16:43 @3) + (21:19 @4) + (13 @5) 4.26 mi (9:01 / mi) +94m 8:27 / mi
ahr:135 max:159 shoes: Adrenaline 20

Late afternoon, mid 50s. A last-minute decision. Supposed to be cruddy weather for the next few days as some gigantic winter storm screams up the east coast.

Saturday Nov 28, 2020 #

11 AM

Road running 1:03:35 intensity: (5 @0) + (9 @1) + (14 @2) + (14:51 @3) + (15:08 @4) + (33:08 @5) 6.34 mi (10:02 / mi) +90m 9:36 / mi
ahr:148 max:180 shoes: Adrenaline 20

Glenn and I ran with Addie to help her complete some Strava challenge.

Friday Nov 27, 2020 #

12 PM

Road running 42:23 intensity: (19 @2) + (41:59 @3) + (5 @4) 4.45 mi (9:31 / mi) +106m 8:52 / mi
ahr:115 max:136 shoes: Adrenaline 20

Run with Dog. The heart-rate information looks right this time.

Wednesday Nov 25, 2020 #

12 PM

Road running 48:40 intensity: (8 @1) + (2 @2) + (5:28 @3) + (28:41 @4) + (14:21 @5) 5.29 mi (9:12 / mi) +71m 8:50 / mi
ahr:148 max:172 shoes: Adrenaline 20

The heart-rate information is lunacy. It's not worth having if this is the result.

Tuesday Nov 24, 2020 #

7 AM

Road running 36:11 intensity: (17 @2) + (35:54 @3) 4.04 mi (8:57 / mi) +89m 8:23 / mi
ahr:115 max:134 shoes: Adrenaline 20

With dog.

Sunday Nov 22, 2020 #

1 PM

Orienteering 1:10:40 intensity: (1 @1) + (1:11 @2) + (1:01:44 @3) + (7:44 @4) 4.97 mi (14:13 / mi) +119m 13:14 / mi
ahr:118 max:149 shoes: Spirit olx 8

Green course at Rosaryville, with Lido. The map updates were good, and overdue. I made some unforced errors, but kept up reasonably good speed for a dog-accompanied run.

My feet must have been listening to PeggyD, because I got blisters on the heels from the new shoes. This is about my 4th pair of Spirit OLXs, and I've never had that problem before.

Green - Splits

Friday Nov 20, 2020 #

11 AM

Road running 41:29 intensity: (36:11 @3) + (5:18 @4) 4.79 mi (8:39 / mi) +85m 8:12 / mi
ahr:122 max:141

Tuesday Nov 17, 2020 #

11 AM

Road running 37:46 intensity: (17 @2) + (8:16 @3) + (26:05 @4) + (3:08 @5) 4.24 mi (8:54 / mi) +92m 8:21 / mi
ahr:141 max:164 shoes: Adrenaline 20

A fast run with the dog. He dragged me up the first hill, and it's pretty clear that when he does that I go faster than I otherwise could. But after that he settled down. I was going a little faster than his trot, but slower than his canter. He kept alternating. It was a blustery day, and the trash cans blowing across the road freaked him out. It's witchcraft!

Sunday Nov 15, 2020 #

11 AM

Orienteering 1:53:45 [3] 6.15 mi (18:30 / mi) +308m 16:00 / mi
ahr:106 max:139 shoes: Spirit OLX (last)

Red course at Fountainhead Central, 7.3k 265m. This was a long course with a middle-distance feel. Pretty fun. I was way off on my attack to #1 from the road, and messed around in what seemed like too many valleys before finally catching on. Mostly right on target after that, and I was pretty happy with my position knowledge throughout.

But I was handicapped by the dog. He's game for the chase and loves dashing through the woods, but it's tricky to keep us both on course. I'd like to be able to run with him off-leash, but between us we don't have the necessary control. He stopped at most of the stream crossings to drink water. I had a little hand-held flask which was just about right for me.

Red - Splits

Friday Nov 13, 2020 #

11 AM

Road running 37:12 intensity: (9 @0) + (6 @1) + (15 @2) + (36:42 @3) 4.16 mi (8:57 / mi) +56m 8:35 / mi
ahr:113 max:131 shoes: Adrenaline 20

Two days of rain but sunny and 50s today. I almost went out yesterday afternoon when it had pretty much stopped raining but then looked at today's forecast and put it off.

Tuesday Nov 10, 2020 #

12 PM

Road running 35:52 intensity: (16 @0) + (7 @1) + (27 @2) + (35:02 @3) 3.96 mi (9:03 / mi) +90m 8:28 / mi
ahr:109 max:130 shoes: Adrenaline 20

Two medical emergencies this morning. I had flashes of light in one of my eyes yesterday, and a batch of floaters, and an encroaching darkness on the edge of my vision. The flashes were a real light show during my late-night walk with the dog. Florence called up her retinologist, Dr. Vu (whose name always makes me think of a Steely Dan song) and he said come in first thing in the morning. No fooling around with these symptoms -- Florence has had two detached retinas requiring surgery.

Well, my issue turned out to be just old age. Apparently everyone's vitreous humor shrinks and separates from the retina, usually when they're over 65 or so, and sometimes it pops right off with the fireworks and everything. That happened in one of my eyes yesterday. The vitreous humor in the other eye is still holding on.

Oh, and the other medical emergency was Lido came down with kennel cough. And apparently it's spreading through the neighborhood like wildfire, because the vet is totally booked up every morning by about 5 minutes after opening. It's a terrible disease, and the dog's been coughing and gagging for a couple of days. The vet said they've had some dogs that progressed to pneumonia. We snagged an appointment while we were driving to my eye exam (we both had to go because I can't drive back with my pupils dilated).

So I got dropped off at one place and Florence went back and dropped the dog off at the other. He got some antibiotics, but I'm thinking he doesn't need them because he seems quite a bit better today.

Meanwhile, I couldn't really do anything for about 5 hours, so I went for a run. It was sunny but I squinted a lot.
C • Vitreous Humor 2

Monday Nov 9, 2020 #

12 PM

Road running 37:35 intensity: (16 @1) + (38 @2) + (36:41 @3) 4.18 mi (8:59 / mi) +57m 8:38 / mi
ahr:111 max:129 shoes: Adrenaline 20

Another lovely day, over 70 by noon, but increasing humidity.

Saturday Nov 7, 2020 #

12 PM

Road running 41:01 intensity: (16 @0) + (56 @1) + (1:17 @2) + (37:23 @3) + (1:09 @4) 4.38 mi (9:22 / mi) +114m 8:40 / mi
ahr:117 max:138 shoes: Adrenaline 20

At Wheaton Regional Park with the dog. A fair number of walkers, it being a brilliant day, and almost 100% masked. I wasn't, but at least 2 of the other runners I saw were. Maybe it's time to get a running mask.

Thursday Nov 5, 2020 #

12 PM

Road running 58:48 intensity: (12 @0) + (7 @1) + (7 @2) + (53:49 @3) + (4:33 @4) 6.56 mi (8:58 / mi) +168m 8:18 / mi
ahr:121 max:148 shoes: Adrenaline 20

A lovely day, and I ran long. New shoes, too. Brooks changed the Adrenaline (after 20 years) and the guys at RnJ Sports discouraged me from trying the new model last year. Not as stable as the originals. So I put 400 miles on a pair of Asics Kayanos, which were fine, but a little heavy. I put another 400 miles on some Brooks Ravennas, which are just a lighter-weight version of the Adrenalines, and had no problems, so back to the Adrenalines this time.

Tuesday Nov 3, 2020 #

11 AM

Road running 40:03 intensity: (21:16 @3) + (17:51 @4) + (56 @5) 4.34 mi (9:14 / mi) +93m 8:39 / mi
ahr:133 max:165 shoes: Ravenna 11

Running with Lido. I went past our usual polling place and was surprised to see it closed. I voted early and must have missed the news.
C • Polling place 1

Sunday Nov 1, 2020 #

12 PM

Orienteering race 1:11:24 [3] 5.9 km (12:06 / km) +240m 10:03 / km
ahr:110 max:146 shoes: IceBug Olx 4

Balls Bluff Green course. 5.9k 230m climb, Garmin says 4.95 miles covered. Course was a lot of fun. It helped that our time slots were just after the rain stopped. Seems like the map could use some field work.

Green - Splits

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