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Training Log Archive: TomN

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Road running	15	12:46:56	81.47	(9:25)	131.11	(5:51)	1235
Orienteering	7	6:12:11	19.46	(19:08)	31.32	(11:53)	833
Speed work	4	2:52:42	20.62	(8:23)	33.19	(5:12)	112
Trail Running	3	2:35:50	15.76	(9:53)	25.36	(6:09)	361
Total	29	24:27:39	137.31	(10:41)	220.97	(6:39)	2541

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Saturday Mar 30, 2019 #

Orienteering race 51:33 [4] 4.7 km (10:58 / km) +90m 10:01 / km
shoes: IceBug Olx 4

QOC Rosaryville, Brown course. Some inattention at the start, and minutes lost, but I sharpened it up when we got into the more difficult woods. First on Brown. Warm day, lots of sunshine. Not feeling too bad, given the 5k earlier, but there wasn't a lot of physical difficulty on the course.

8 AM

Road running race 22:24 [5] 5.0 km (4:29 / km) +38m 4:19 / km
shoes: Adrenaline 18

Cardinal 5k. This is a local race, but not held every year. The last time I ran it was in 2012, with a time of 21:12 (and I was only second 60-69). This time 22:24, first 60-69. Addie ran in 25:20, first in her age group, and Glenn ran in 18:21, third place overall.

It's not an easy course. There's a steep hill at the bottom of Cedar Lane, and another hill on Carriage Road coming up to the finish on Summit Ave. I'm pretty sure I can improve this time on a flatter course.

Road running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Adrenaline 18

Warm-ups, slow jog and 3 strides.

Brown - Splits

Thursday Mar 28, 2019 #

11 AM

Road running 35:58 4.04 mi (8:55 / mi) +79m 8:24 / mi
ahr:142 max:194 shoes: Adrenaline 18

Quick 4-miler. I'm taking tomorrow off, then 2 races on Saturday,

Wednesday Mar 27, 2019 #

11 AM

Road running 1:06:00 6.95 mi (9:30 / mi) +140m 8:56 / mi
ahr:131 max:167 shoes: Adrenaline 18

A run with teeth.

Tuesday Mar 26, 2019 #

1 PM

Speed work intervals 36:46 [5] 4.49 mi (8:11 / mi) +7m 8:09 / mi
shoes: Adrenaline 18

3 x 1000m at I pace, with 3:30 jog in between. Times were 4:18, 4:20, 4:18. I could wish for about 2 seconds faster, but I'm pretty sure the last time I did these they were all over 4:20. So that's progress.

Easy running felt fine, but as soon as I got up to speed I felt last weekend's exertion in my legs.

Monday Mar 25, 2019 #

11 AM

Road running 1:10:18 [3] 7.67 mi (9:10 / mi) +153m 8:38 / mi
shoes: Adrenaline 18

This shakeout run felt good after a weekend of tight little courses. In the 60s today, but we have some cooler days coming up.

Sunday Mar 24, 2019 #

Orienteering race 57:42 [4] 3.9 km (14:48 / km) +200m 11:47 / km
shoes: Spirit OLX (last)

Flying Pig Day 3 (Masters Day 2). Spent 10 min looking for #5, and I'd still be there if Linda K. hadn't come through with a train of people and punched it right in front of me.

OCIN_FP2019_Kiser_Hollow_Sunday_Classic_5 Brown B - Splits

Saturday Mar 23, 2019 #

Orienteering race 1:06:36 [4] 3.9 km (17:05 / km) +250m 12:56 / km
shoes: Spirit OLX (last)

Flying Pig Day 2, Carter Caves (Masters Champs Day 1). I had a lot of trouble with the cliffs. Couldn't match the map to the terrain, always in the wrong place with no easy way to get to the right place, work my way around to some other place, repeat.

OCIN_FP2019_Carter_Caves_Saturday_Classic_5_BrownB - Splits

Friday Mar 22, 2019 #

Orienteering race 34:03 [4] 3.1 km (10:59 / km) +150m 8:51 / km
shoes: Spirit OLX (last)

Flying Pig Day 1, Middle distance, Brown B. Pretty happy with this run, it was slow going most of the way, but I took trail runs where I could, and that worked out well. One mistake going from 1 to 2, forgot there were 2 trails and lost a minute or more when the first one didn't look right. For a change I handled the transition to Sprint O on the last last 3 controls and didn't mess any of them up, even with Bill Pullman hard on my heels.

First in M65, but several guys went for Green today.

OCIN_FP2019_Camp_McKee_Friday_Middle_5 Brown B - Splits

Wednesday Mar 20, 2019 #

11 AM

Speed work tempo 40:25 [4] 4.65 mi (8:42 / mi) +92m 8:11 / mi
shoes: Adrenaline 18

Cruise intervals: 3 x (1 mile at T pace + 2:00 jog). I did this around the neighborhood, and all of the 1-mile stretches had significant climbs. So it's pretty hard to go by time, but the effort was there. Also, I didn't have split times on my watch so I got them off the graph. 7:49, 7:49, and 7:41. The last one had the least climb.

Tuesday Mar 19, 2019 #

12 PM

Trail Running 48:51 [3] 5.2 mi (9:24 / mi) +112m 8:48 / mi
shoes: Adrenaline 18

Perimeter trail loop at Greenbelt Park. The trail was mostly dry, with a few wet or muddy patches. I think I counted 9 trees down across the trail, most of which could be hurdled, but there were a couple of real stoppers.

Monday Mar 18, 2019 #

1 PM

Speed work intervals 54:23 [4] 6.26 mi (8:41 / mi) +6m 8:40 / mi
shoes: Adrenaline 18

At Sligo track. Ladder at R pace: 3x(200+200 jog), 2x(400+400 jog), 1x(800+800 jog), 2x(400+400 jog), 3x(200 +200 jog). Times were 45-46 for 200s, 1:36-1:37 for 400s, and ~~2:23~~3:23 for the 800. All right on target. The sun came out just as I left.

C • Nice workout...by our paces... 4

Saturday Mar 16, 2019 #

11 AM

Trail Running 56:24 [3] 5.42 mi (10:24 / mi) +170m 9:29 / mi
shoes: Adrenaline 18

(Mostly) trail run at Prince William National Forest Park. I was a line cook for the training camp this weekend, under Chef Florence's direction. I didn't think I could get my head into a training course, but I was looking forward to a trail run. The segment along the scenic drive was longer than I expected, and Mawavi Road down to the bridge was newly graveled and not very good running. But the South Valley Trail along the river was good and the High Meadows Trail was especially nice, with some big hills.

Friday Mar 15, 2019 #

Road running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Adrenaline 18

Morning run, but for some reason my watch was on the treadmill setting. Signs of spring are suddenly out: daffodils and forsythia are in bloom, cherries have a pink nimbus, maples have red leaf clusters.

Thursday Mar 14, 2019 #

11 AM

Speed work tempo 41:08 5.22 mi (7:53 / mi) +7m 7:51 / mi
ahr:151 max:182 shoes: Adrenaline 18

Q2 this week was 20 min at T pace. I like to do these on the track because the whole point is to keep the same pace throughout. Target was 1:51-1:53 per lap. I don't have every lap time, but I think it was right on. I went 12.5 laps to make it an even 5k, 23:21.

Wednesday Mar 13, 2019 #

12 PM

Road running 40:46 4.37 mi (9:20 / mi) +101m 8:42 / mi
ahr:140 max:172 shoes: Adrenaline 18

Easy run on a fine day.

Tuesday Mar 12, 2019 #

11 AM

Road running 1:13:26 7.9 mi (9:18 / mi) +101m 8:56 / mi
ahr:125 max:171 shoes: Adrenaline 18

Long run, Rock Creek bike path from Ken-Gar to Stoneybrook.

Monday Mar 11, 2019 #

11 AM

Road running intervals 40:19 4.68 mi (8:37 / mi) +2m 8:36 / mi
ahr:129 max:161 shoes: Adrenaline 18

Speed work at Sligo track. 6x(400 R pace, 400 jog). Target was 96-98 sec., actual times were 97, 95, 96, 98, 96, 95.

Sunday Mar 10, 2019 #

11 AM

Orienteering 1:09:46 [4] 8.1 km (8:37 / km) +1m 8:36 / km
shoes: IceBug Olx 4

QOC Mason Neck, Red. I've rarely run well here, and I don't know exactly why. Today's run was good, with mistakes in only 2 places. The first was on the way to 8, I got way off to the right, spotted what I took to be 13, then went towards where 8 would be, found a control, and it was 13! Oops, kind of lucky. I don't know why I was off -- I thought I was on a bearing checking off features on the way. The other mistake was similar, bearing was surprisingly far off, also to the right, but I picked up enough of what was around me to get back over to the left and hit the control without much time lost.

A nice day to be in the woods, although every few minutes there was standing water to be crossed. Feet were wet the whole time.

9.6k actual distance covered on an 8.1k course.

Red - Splits

Saturday Mar 9, 2019 #

11 AM

Road running 54:26 5.87 mi (9:16 / mi) +120m 8:43 / mi
ahr:131 max:170 shoes: Adrenaline 18

Sligo Creek run. I didn't feel particularly fast today, and was kind of surprised at the pace. I'm ready for some warmer weather.

Friday Mar 8, 2019 #

7 AM

Road running 36:56 3.87 mi (9:32 / mi) +81m 8:57 / mi
ahr:139 max:164 shoes: Adrenaline 18

Drumm loop before breakfast. Ugly weather later on today.

Thursday Mar 7, 2019 #

12 PM

Road running 57:11 [3] 6.0 mi (9:32 / mi) +91m 9:06 / mi
ahr:132 max:175 shoes: Adrenaline 18

4.5 miles easy, followed by 9 strides (it was supposed to be 8 but I lost count). The HRM on this watch must have been double-counting at the beginning.

Wednesday Mar 6, 2019 #

11 AM

Road running 35:47 [3] 3.83 mi (9:21 / mi) +62m 8:54 / mi
ahr:119 max:139 shoes: Adrenaline 18

I think this is the coldest day I've run this winter. Low 20s and a steady breeze.

Tuesday Mar 5, 2019 #

12 PM

Trail Running 50:35 5.13 mi (9:51 / mi) +79m 9:24 / mi
ahr:134 max:161 shoes: Adrenaline 18

Trail run at Greenbelt Park. It was muddy. There had been another runner going the opposite direction, and I could see his or her tracks almost the whole way on the trail, when it wasn't a bog or standing water.

Monday Mar 4, 2019 #

11 AM

Road running 59:58 [3] 6.06 mi (9:54 / mi) +122m 9:19 / mi
ahr:115 max:131 shoes: Adrenaline 18

Different route, east to Sligo Creek. Also a different watch, borrowed from Florence. It was very pleasant on the bike path. Actually, a fine route other than the two crossings of Georgia Ave., but both are at stoplights.

Sunday Mar 3, 2019 #

10 AM

Orienteering race 57:31 [3] 5.3 km (10:51 / km) +125m 9:42 / km
shoes: IceBug Olx 4

QOC Cabin John Green. One mistake, from 5-6 I pulled up short at a creek not on the map (lots of rain recently) and looked for the control for a few minutes. Fairly easy course, slow and thorny in a few places but the course took advantage of the open areas, which are nice.

3 PM

Orienteering 35:00 [2] 2.32 km (15:07 / km) +17m 14:35 / km

Control pickup. Mixed rain, snow, sleet. Cold.

Green - Splits

Saturday Mar 2, 2019 #

10 AM

Road running 1:11:35 [3] 7.0 mi (10:14 / mi) +83m 9:52 / mi
shoes: Adrenaline 18

Rock Creek trail with Addie and Glenn!

Friday Mar 1, 2019 #

12 PM

Road running 36:52 [3] 3.83 mi (9:38 / mi) +62m 9:10 / mi
shoes: Adrenaline 18

Ugly day but at least it wasn't raining. Feeling hypoglycemic by the end of this (short) run, maybe due to missing breakfast yesterday. I usually get this feeling a day after whatever caused it.

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