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Training Log Archive: TomN

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Road running18 16:14:16 100.86(9:40) 162.32(6:00) 1320
  Cycling3 5:35:33 55.61(6:02) 89.5(3:45) 276
  Trail Running2 1:54:19 11.6(9:51) 18.67(6:07)
  Orienteering1 1:43:10 8.7(11:52) 14.0(7:22)
  Total24 25:27:18 176.77(8:38) 284.48(5:22) 1596

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Thursday Aug 30, 2018 #

8 AM

Road running 1:18:03 [3] 8.13 mi (9:36 / mi) +209m 8:53 / mi
shoes: Adrenaline 17 2nd

Longish run, 8 miles a 8 a.m. This felt pretty good, and my speed was good. Tired in the arms and shoulders. Temp. around 80.

My RHR was 36 this morning. That may be a lifetime record. But it's likely at least partly drug-induced, since one of the antihypertensives I've been taking can reduce heart rate.

Tuesday Aug 28, 2018 #

11 AM

Road running 40:25 [3] 4.29 mi (9:26 / mi) +47m 9:07 / mi
shoes: Adrenaline 17 2nd

Goddard perimeter road at 11 a.m. I wanted to run another mile or so, but it was just too hot. Not sure why yesterday felt so much better, maybe because it was all in the woods and today was on paved and dirt roads.

Monday Aug 27, 2018 #

Road running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 17 2nd

Greenbelt Park Perimeter Trail at 11 a.m. Pretty fast running. In the recent past it's been 10min/mi or so.

Sunday Aug 26, 2018 #

10 AM

Road running 1:03:39 [3] 6.73 mi (9:28 / mi) +180m 8:44 / mi
shoes: Adrenaline 17 2nd

I took a wrong turn off Old Spring Road and took a little detour getting back on route. Adding a quarter mile or so. It was hot, and the bike ride yesterday was still in my legs.

Saturday Aug 25, 2018 #

12 PM

Road running 36:22 [3] 3.54 mi (10:16 / mi) +86m 9:33 / mi
shoes: Adrenaline 17 2nd

At noon, with Addie.
4 PM

Cycling 2:30:00 [2] 22.8 mi (6:35 / mi)

Family bike ride! Down Beach Drive to just above the zoo (with a detour on Western Ave around the construction). Then back. With Florence, Addie, Glenn, and Glenn's dad.

Wednesday Aug 22, 2018 #

7 AM

Road running 48:36 [3] 5.04 mi (9:39 / mi) +123m 8:58 / mi
shoes: Adrenaline 17 2nd

Early morning run. Fine weather, streets still wet from rain last night.
1 PM

Note

Traveled to Logan, Utah for a 1-day review. Back on Friday afternoon. I didn't pack running clothes, but I wouldn't have run anyway. There were thunderstorms today, and pretty intense smoke throughout the valley on Thursday, so much that it looked like twilight all afternoon. I hear it's from wildfires in Utah and Nevada.

Monday Aug 20, 2018 #

12 PM

Road running 47:06 [3] 4.85 mi (9:43 / mi) +106m 9:06 / mi
shoes: Adrenaline 17 2nd

Cooler weather continues.

Sunday Aug 19, 2018 #

10 AM

Road running 1:13:59 [3] 7.43 mi (9:57 / mi) +137m 9:25 / mi
shoes: Adrenaline 17 2nd

It was about 10 degrees cooler this morning than it has been for the last month, so I decided to do a track workout. But when I got to the track it was closed for construction, probably since school let out. I'll have to drive to get to another track, or maybe ride my bike.

So I went about another mile and a half down to Rock Creek and figured I could run south on the bike path until I came to some cross street that would make a good distance, and that turned out to be Cedar Lane. Which was nicer than I expected, with shaded sidewalks the whole way.

Saturday Aug 18, 2018 #

10 AM

Road running 48:06 [3] 4.92 mi (9:47 / mi) +124m 9:04 / mi
shoes: Adrenaline 17 2nd

Mighty sluggish today. Legs had no go. In addition to the bike ride yesterday, I did a set of core and leg exercises, so maybe that was part of the problem. Structurally, I felt great though, which is good because I've been increasing mileage and would like to keep that up.

Friday Aug 17, 2018 #

10 AM

Cycling 1:20:33 [2] 14.81 mi (5:26 / mi) +276m 5:08 / mi

I wanted a day off from running, so I went for a bike ride instead. I was looking at the map and realized I could get to the top of the Matthew Henson trail near Layhill Road via streets with light traffic. It runs down to the Rock Creek trail, with an exit on Plyers Mill Rd. a mile or so from home.

The Matthew Henson Trail was a lot of fun, good surface and downhill all the way except for one little bit. For that matter, the Rock Creek trail was all downhill, and so was most of Kemp Mill Road. All the climb was at the beginning, like a roller coaster. And a short, steep climb up to Plyers Mill at the end.

Thursday Aug 16, 2018 #

10 AM

Road running 48:01 [3] 5.03 mi (9:33 / mi) +125m 8:52 / mi
shoes: Adrenaline 17 2nd

Morning run, already over 80 degrees.

Wednesday Aug 15, 2018 #

11 AM

Road running 1:37:37 [3] 10.11 mi (9:39 / mi) +183m 9:08 / mi
shoes: Adrenaline 17 2nd

Long run. Wasn't sure what I wanted to do when I went out, but I settled on a plan to get down to Beach Drive via Forest Glen and then go out and back along the bike path until it would be about 10 miles when I got home. At the last minute it was looking like about 9.8, so I made a little detour, to see the odometer turn over at 10.00.

Tuesday Aug 14, 2018 #

Road running 46:00 [3] 4.9 mi (9:23 / mi)
shoes: Adrenaline 17 2nd

Noontime run. I was going to go out earlier but got involved in a construction project instead, shoring up the fence behind my house. Still, pleasant running, around 80 degrees.

Sunday Aug 12, 2018 #

Trail Running 1:02:48 [3] 6.4 mi (9:49 / mi)
shoes: Adrenaline 17 2nd

Another early morning airport trip, third one this week. Then a trail run at Wheaton Park. Starting from the dog park, down the hill and taking a right at the lake, making a big loop past the nature center, around and up the hill to the Arcola Trail, about 2 miles. Then a loop on the paved path, taking left turns each time, around to the carousel, another 2 miles. Then repeat the first loop around to the Arcola Trail and take the cutoff back to the parking, just over 6 miles total. On the last loop I passed peggyd running the other way.

Saturday Aug 11, 2018 #

Road running 46:11 [3] 4.9 mi (9:25 / mi)
shoes: Adrenaline 17 2nd

Another early morning to the airport. Then a morning run.

Thursday Aug 9, 2018 #

Trail Running 51:31 [3] 5.2 mi (9:54 / mi)
shoes: Adrenaline 17 2nd

Noontime at Greenbelt Park. I haven't done this loop for a while. It was dark in the woods, despite full sun. Only one muddy spot. Good running.

A conspicuous lack of butterflies. I saw exactly one, probably a Little Wood Satyr.

Wednesday Aug 8, 2018 #

Road running 1:08:19 [3] 7.2 mi (9:29 / mi)
shoes: Adrenaline 17 2nd

Long run, through National Seminary, Beach Drive, Old Spring Road. I got up around 5 a.m. to pick up some visitors from the airport, so I ran a little earlier than usual. Sunny and high 70s. Very pleasant starting out.

Tuesday Aug 7, 2018 #

Road running 43:13 [3] 4.6 mi (9:24 / mi)
shoes: Adrenaline 17 2nd

Mid-morning, 86 deg.F and humid.

Sunday Aug 5, 2018 #

Orienteering 1:43:10 [3] 8.7 mi (11:52 / mi)
shoes: Adrenaline 17 2nd

Summer series event on Gary Smith's map of the National Mall. Lots of intricate multilevel detail around L'Enfant plaza, and the little flags and chalk marks were sometimes hard to find (and missing in a couple of places). But that's the nature of it, no complaints. The long legs were near the end, which makes sense to allow various shorter distance cutoffs, but also put them in the late morning sun and heat.

Great fun, and we and Bob Snieckus got to visit a control in one of Bob's own garden designs near the Agriculture building.

Saturday Aug 4, 2018 #

Road running 38:37 [3] 3.9 mi (9:54 / mi)
shoes: Adrenaline 17 2nd

Mid-morning.

Friday Aug 3, 2018 #

Road running 45:31 [3] 4.6 mi (9:54 / mi)
shoes: Adrenaline 17 2nd

I'm trying to add distance to my regular runs, incrementally.

Thursday Aug 2, 2018 #

Cycling 1:45:00 [3] 18.0 mi (5:50 / mi)

Rock creek trail from Kensington to Lake Needwood and back. I have run as far as the Veirs Mill bridge, but I'm pretty sure this is the first time I've been on the section across the bridge to the Norbeck Road underpass.

There were not a lot of people on the trail, a few walkers and cyclists. It had been recently flooded in places, and there was still some standing water. Kind of uneven, with root ridges and other hazards. Not a route you'd want to push the speed on. But a pleasant way to spend a couple hours on the bike, and water fountains every couple of miles.

Wednesday Aug 1, 2018 #

Road running 54:31 [5] 5.5 mi (9:55 / mi)
shoes: Adrenaline 17 2nd

Hill repeats. 1.5 miles running, 8xhills at around 35-40s, then continue another 3 miles.

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