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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Road running14 9:22:22 58.92(9:33) 94.83(5:56) 1163
  Orienteering5 6:00:05 20.29(17:45) 32.65(11:02) 893
  Total18 15:22:27 79.21(11:39) 127.48(7:14) 2056
  [1-5]18 15:21:29

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Friday Jan 31, 2020 #

10 AM

Road running 38:34 intensity: (5 @1) + (13 @2) + (26:31 @3) + (11:00 @4) + (45 @5) 4.13 mi (9:20 / mi) +83m 8:47 / mi
ahr:121 max:164 shoes: Kayano 25 Blue

I bruised a rib in a fall at Fountainhead on Sunday, but it feels good enough to run today. I even put on the HR chest strap, right over the sore place.

Sunday Jan 26, 2020 #

10 AM

Orienteering 1:24:00 [3] 4.69 mi (17:55 / mi) +271m 15:11 / mi
ahr:100 max:126 shoes: IceBug Olx 4

QOC Fountainhead Green. Long and physical, but a nice course in fine terrain.

Saturday Jan 25, 2020 #

11 AM

Road running 1:04:12 intensity: (6 @0) + (15 @1) + (45 @2) + (1:03:04 @3) + (2 @4) 6.74 mi (9:31 / mi) +159m 8:52 / mi
ahr:107 max:136

Friday Jan 24, 2020 #

7 AM

Road running 38:08 intensity: (12:57 @3) + (25:00 @4) + (11 @5) 4.18 mi (9:07 / mi) +75m 8:38 / mi
ahr:135 max:155 shoes: Kayano 25 Blue

Faster run, and felt pretty good. Comfortable morning, mid-30s, no wind, and probably some humidity.

Sunday Jan 19, 2020 #

10 AM

Orienteering 44:37 intensity: (1:29 @2) + (43:02 @3) + (6 @4) 2.62 mi (17:02 / mi) +96m 15:17 / mi
ahr:109 max:136 shoes: Spirit OLX (last)

GNC Classic Day 2. Another fine course with technical control placements. Second place today, and 3rd overall in a very tight M65 class. I lost the race on #2, following the stream instead of the reentrant and then being slow to relocate.

And what's with all the armadillos?

Saturday Jan 18, 2020 #

12 PM

Orienteering race 52:13 [3] *** 3.27 mi (15:58 / mi) +94m 14:39 / mi
ahr:96 max:126 shoes: Spirit OLX (last)

Georgia Navigator Cup Classic Day 1, Brown-X. Great course in good terrain. There were areas of nice open forest, but the majority of the woods were slow, although not unpleasant.

I took a few trail routes, but there were straight options, and I'm pretty sure straight would have been faster in most cases, but the safety trade-off seemed reasonable. I went straight at least once. Anyway, I think it was good course setting. And the control placements were excellent. I hear that was due to the efforts of Mr. o_maps, who was the course consultant. I'd like to get his brain dump.

I was happy with my run. Only one significant time loss I can remember, and it was at the "go" control. I expected it to be on an object in the woods (going by the map, not the description; error #1). I was confused by the roads and ran right by the double-punch control, thinking it was the finish (error #2). Stopped and scratched my head, then walked back to the flag to check the number. Doh!

Second in M65+, 3 minutes behind Piaras de Cleir.

Thursday Jan 16, 2020 #

6 AM

Road running 35:14 intensity: (30:42 @3) + (4:32 @4) 3.54 mi (9:57 / mi) +65m 9:25 / mi
ahr:115 max:148 shoes: Kayano 25 Blue

I got up early and ran in the dark. Not my usual preference, but my schedule is starting to get jammed up with meetings and an early run may become the new normal. Garmin awarded me an "Early Bird" badge for my trouble. These badges seem kind of dumb to me, but I am aware that Addie has more of them than I do, so they may have hooked me in.

One thing I've noticed on the few times I've run in the dark before is I have trouble judging how fast I'm going. I don't get enough visual feedback, I guess. That was certainly true this morning. I thought I was cruising right along at my usual pace, maybe even a little faster, but in fact I was slower than on any solo run in the last 2 weeks.

Wednesday Jan 15, 2020 #

8 AM

Road running 39:15 intensity: (12 @0) + (10 @1) + (19 @2) + (38:23 @3) + (11 @4) 4.1 mi (9:34 / mi) +83m 9:01 / mi
ahr:104 max:136 shoes: Kayano 25 Blue

Out in the foggy foggy dew. On its way to a sunny sunny day.

Sunday Jan 12, 2020 #

11 AM

Road running 34:48 intensity: (9 @0) + (34 @1) + (58 @2) + (33:07 @3) 3.7 mi (9:24 / mi) +63m 8:56 / mi
ahr:103 max:126 shoes: Kayano 25 Blue

Different route today. A little faster than yesterday.

Saturday Jan 11, 2020 #

12 PM

Road running 1:01:20 intensity: (6 @0) + (1:36 @1) + (5:51 @2) + (47:18 @3) + (3:27 @4) + (3:02 @5) 5.88 mi (10:26 / mi) +147m 9:41 / mi
ahr:105 max:169 shoes: Kayano 25 Blue

Running with Addie and Glenn! This time my chest strap HRM was double-counting for the first mile or so. Haven't seen that before.

Friday Jan 10, 2020 #

10 AM

Road running 38:32 intensity: (15 @2) + (38:17 @3) 4.17 mi (9:14 / mi) +82m 8:42 / mi
ahr:107 max:126 shoes: Kayano 25 Blue

Warmer today. Supposed to be near 70 this weekend.

Thursday Jan 9, 2020 #

3 PM

Road running 32:59 intensity: (11 @1) + (20 @2) + (32:26 @3) + (2 @4) 3.52 mi (9:22 / mi) +66m 8:51 / mi
ahr:114 max:135 shoes: Kayano 25 Blue

Garmin training status is finally "productive." First time since the end of November. I guess they really want you to start back up slowly.

Wednesday Jan 8, 2020 #

10 AM

Road running 32:07 intensity: (11 @1) + (14 @2) + (29:07 @3) + (2:35 @4) 3.42 mi (9:23 / mi) +55m 8:57 / mi
ahr:114 max:144 shoes: Kayano 25 Blue

My watch is still telling me I'm overtraining.

Tuesday Jan 7, 2020 #

7 AM

Road running 37:24 intensity: (13 @1) + (16 @2) + (30:52 @3) + (6:03 @4) 4.01 mi (9:20 / mi) +71m 8:50 / mi
ahr:115 max:142 shoes: Kayano 25 Blue

Early morning run. Felt pretty good, for almost the whole distance. And, while it was already light out when I started, the sunrise was still lovely.

Sunday Jan 5, 2020 #

10 AM

Orienteering 2:28:00 intensity: (5 @0) + (19:41 @1) + (35:13 @2) + (1:30:39 @3) + (2:22 @4) 6.89 mi (21:29 / mi) +345m 18:35 / mi
ahr:95 max:142 shoes: IceBug Olx 4

Prince William (Turkey Run Ridge) Red course. Nice course by Gary & Karla, in a relatively unused area. Plenty of open terrain and technical challenges, but also plenty of unmapped slow going, mostly deadfall. As far as my performance goes, stupid and slow. I mean, all you have to do is go to all the controls in order, right? But I can't seem to do that reliably.

Saturday Jan 4, 2020 #

11 AM

Road running 48:50 intensity: (11 @0) + (16 @1) + (24 @2) + (47:59 @3) 5.19 mi (9:25 / mi) +103m 8:52 / mi
ahr:108 max:128 shoes: Kayano 25 Blue

Thursday Jan 2, 2020 #

10 AM

Road running 38:52 intensity: (41 @3) + (23:25 @4) + (14:46 @5) 4.1 mi (9:29 / mi) +82m 8:56 / mi
ahr:151 max:169 shoes: Kayano 25 Blue

HR info is crap. I've never seen a wrist HR monitor that was any good, but maybe they just don't like my wrist. I've come to believe that the Garmin watch has good training information, but only if it gets good HR and tracking data as inputs.

Wednesday Jan 1, 2020 #

12 PM

Orienteering 31:15 intensity: (4 @0) + (24 @2) + (23:57 @3) + (6:50 @4) 2.82 mi (11:05 / mi) +87m 10:07 / mi
ahr:125 max:151 shoes: Roclite 290 Black

Pepper Woods around Valerie's house. Nice course on a new map (still in progress, but I didn't see any deficiencies). But I blew it -- I forgot about #14 and went straight back from 13 to 15.

Road running 22:07 intensity: (5 @0) + (6 @1) + (9 @2) + (17:10 @3) + (4:37 @4) 2.24 mi (9:52 / mi) +28m 9:30 / mi
ahr:124 max:142 shoes: Kayano 25 Blue

Time to get back to running. I took the whole month of December off, except for two orienteering events. I twisted my left ankle running down the hill this morning, but it felt o.k. to run on in the afternoon.

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