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Training Log Archive: TomN

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Road running21 17:16:18 111.93(9:16) 180.13(5:45) 1971
  Orienteering4 7:35:45 21.8(20:54) 35.08(12:59) 769
  Total25 24:52:03 133.73(11:09) 215.22(6:56) 2741
  [1-5]25 24:43:19

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Sunday May 31, 2020 #

12 PM

Orienteering 1:56:17 intensity: (1:05 @0) + (19:13 @1) + (43:56 @2) + (52:03 @3) 5.6 mi (20:46 / mi) +289m 17:54 / mi
ahr:88 max:124 shoes: Roclite 290 G

I ran Gavin W's long course at Hemlock Overlook. I had set up the UsynligO app for tracking, but it was not to be. The winery next door had some kind of open house, and there was a long line of cars trying to get in and out. The park entrance was closed, I guess to keep people from parking in there. I finally got up to the front to make a U-turn and headed back out. Cars were parked illegally all along the road and the side streets. So I had the idea to head down Evans Ford Road, which runs right up against the park boundary farther south. I parked in a pull-off and went down the trail to pick up the course at #6, and proceeded around the whole route, going from 19 to 1 and skipping the start and finish.

I liked the 10-11-12 loop, where I don't remember having been before. Very different feel there. Lots of trail runs, which I didn't really want to do but looked almost unavoidable. I couldn't find the streamers at #12 and #5, but I'm pretty sure I was right there. Actually, my navigation was dead on all the way, which felt pretty good. I was also slow, which may have something to do with it.

Friday May 29, 2020 #

12 PM

Road running 44:06 intensity: (1:07 @2) + (42:59 @3) 5.03 mi (8:46 / mi) +91m 8:18 / mi
ahr:110 max:131 shoes: Ravenna 11

Did a 1-mile segment on Kensington Parkway at tempo pace. Or what felt like tempo pace, slightly uphill.

Wednesday May 27, 2020 #

12 PM

Road running 47:54 intensity: (2:36 @2) + (45:18 @3) 5.21 mi (9:12 / mi) +70m 8:49 / mi
ahr:103 max:132 shoes: Ravenna 11

Easy run with 6 hill repeats ~35s each.

Tuesday May 26, 2020 #

11 AM

Road running 36:37 intensity: (28 @0) + (12 @1) + (6:36 @2) + (29:21 @3) 3.9 mi (9:23 / mi) +58m 8:58 / mi
ahr:95 max:116 shoes: Ravenna 11

Felt real slow today, miles still in my legs from yesterday. Basically it was just showing up.

Monday May 25, 2020 #

12 PM

Road running 1:22:00 intensity: (52 @1) + (3:20 @2) + (1:17:48 @3) 8.93 mi (9:11 / mi) +151m 8:44 / mi
ahr:102 max:127 shoes: Ravenna 11

Two Creeks! Rock Creek trail from Kensington Parkway to Jones Mill, then Sligo Creek trail from Forest Glen to Windham Lane.

Sunday May 24, 2020 #

12 PM

Road running 37:25 intensity: (16 @0) + (15 @1) + (5:09 @2) + (31:45 @3) 4.1 mi (9:08 / mi) +83m 8:35 / mi
ahr:97 max:112 shoes: Ravenna 11

Saturday May 23, 2020 #

12 PM

Orienteering 1:30:34 intensity: (1:29 @0) + (12:57 @1) + (31:07 @2) + (45:01 @3) 3.66 mi (24:45 / mi) +164m 21:43 / mi
ahr:90 max:125 shoes: Roclite 290 G

Swanson Road on Craig's and Dave's new map! With Addie, Glen, Florence and Lido! The map is great! The new area has some technical difficulty, but the forest is very nice for the most part.

We were all slow, and made even more so by the dog. We were out for more than 2.5 hours. Tired of slogging but in the end only covered 3.6 miles

Thursday May 21, 2020 #

12 PM

Road running 50:06 intensity: (9 @0) + (14 @1) + (5:26 @2) + (38:42 @3) + (5:11 @4) + (24 @5) 5.4 mi (9:17 / mi) +91m 8:49 / mi
ahr:104 max:157 shoes: Ravenna 11

Back to the chest strap, the usual artificial HR bump at the start.

Wednesday May 20, 2020 #

12 PM

Road running 43:30 intensity: (8 @1) + (4 @2) + (15:50 @3) + (27:28 @4) 4.89 mi (8:54 / mi) +72m 8:30 / mi
ahr:136 max:153 shoes: Ravenna 11

I ran this one a little faster, but it wasn't all that fast. I ran for decades without any heart rate information, and now that I have it it's driving me crazy. This was using the wrist sensor, and it shows an average in the 140s. I don't believe it.

Tuesday May 19, 2020 #

12 PM

Road running 48:05 intensity: (28 @1) + (49 @2) + (45:48 @3) + (1:00 @4) 5.17 mi (9:18 / mi) +100m 8:46 / mi
ahr:111 max:144 shoes: Ravenna 11

Easy loop down to Sligo Creek and back. I used the wrist monitor this time. No obvious problems, but there is a strange spike just before crossing the creek. It's dead flat there, and if I was spooked by a bear, you'd think I'd remember it.

With Garmin, when you wear the chest strap, you get a bunch more metrics, such as vertical oscillation, ground contact time, right-left balance. I think it's just an incentive to use the chest strap, but maybe there's an extra accelerometer or something in there.

Monday May 18, 2020 #

12 PM

Road running 36:09 intensity: (16 @2) + (27:31 @3) + (8:18 @4) + (4 @5) 3.99 mi (9:04 / mi) +72m 8:35 / mi
ahr:117 max:155 shoes: Ravenna 11

Easy run. When my HR read 140, I did a quick manual check: 100. It ran up to over 150: still 100 IRL. This nonsense took up the first third of my run. I believe the feedback and advice that Garmin gives you is good, but not if the inputs to its algorithms are bogus. GIGO.

Sunday May 17, 2020 #

12 PM

Orienteering 1:52:58 intensity: (34 @0) + (15:12 @1) + (49:23 @2) + (47:49 @3) 6.16 mi (18:20 / mi) +296m 15:57 / mi
ahr:87 max:116 shoes: Roclite 290 G

Little Bennet training, Long-1. 7.5k advertised length. I took the dog, and let him off the leash when we entered the forest. He's better at staying around now, but he can still disappear in an instant. It's not good for him or me. He can hear me calling, but when he finds his way back he's obviously stressed. So I put him back on leash between 3 and 4. (You can see where I backtracked some while I was calling for him. It would be interesting to put the gps on him instead.) We went that way for the rest of the course. It's clearly slower that way.

QuickRoute

Saturday May 16, 2020 #

12 PM

Road running 40:00 intensity: (11 @0) + (13 @1) + (44 @2) + (38:52 @3) 4.53 mi (8:50 / mi) +90m 8:19 / mi
ahr:115 max:134 shoes: Ravenna 11

HR under control, and I ran a little faster than usual, trying to stay in range 3. Mr. Garmin was really happy with this run.

Thursday May 14, 2020 #

12 PM

Road running 33:21 intensity: (18 @0) + (1:08 @1) + (3:05 @2) + (28:50 @3) 3.51 mi (9:30 / mi) +55m 9:04 / mi
ahr:98 max:129 shoes: Ravenna 11

An easy run with Lido. I've already made my mileage for this week, and I'll take at least one of the next 2 days off.

Wednesday May 13, 2020 #

12 PM

Road running 1:29:52 intensity: (10 @1) + (25 @2) + (1:16:07 @3) + (13:10 @4) 9.64 mi (9:19 / mi) +130m 8:57 / mi
ahr:110 max:147 shoes: Ravenna 11

Big loop on the Rock Creek trail from Plyers Mill to Jones Mill. The only time I've ever done this loop before was on a bicycle.

Tuesday May 12, 2020 #

12 PM

Road running 45:59 intensity: (2 @0) + (7 @1) + (31 @2) + (33:10 @3) + (12:09 @4) 4.9 mi (9:23 / mi) +70m 8:59 / mi
ahr:116 max:145 shoes: Ravenna 11

This is a nice route, through an upscale neighborhood on the "right" side of the tracks. There's a house for sale at the corner of Bexhill and Kingston Road that I covet.

I've been seeing the same HR pattern over and over again. It's elevated at the start, around 130-140, then steps down and stays below 110 for the rest of the run. I'm trying to keep the same pace throughout. Or deliberately starting slow. It's pretty clear in this trace that I speed up when the HR comes down. I'm wearing a chest strap, so I expect it's real. I'm going to stop some time early and take a manual reading.
C • What makes it covet- worthy... 6
C • heart rate skeptic 6

Monday May 11, 2020 #

12 PM

Road running 42:33 intensity: (11 @2) + (33:02 @3) + (9:20 @4) 4.55 mi (9:21 / mi) +92m 8:48 / mi
ahr:117 max:144 shoes: Ravenna 11

Back to easy runs, today's sandwiched between telecons. Pretty nice running weather for the next few days.

Sunday May 10, 2020 #

2 PM

Orienteering 2:15:56 intensity: (3:15 @0) + (7:54 @1) + (30:07 @2) + (1:33:53 @3) + (47 @4) 6.38 mi (21:18 / mi) +20m 21:06 / mi
ahr:98 max:141 shoes: Roclite 290 G

Addie, Glenn and I went out on Dave O's training course at Bowie. We did the northern section 1-2-9...25. I really wanted to see that area again, the first time in many years since I'd been out on it. It didn't disappoint. The clusters of knolls and small hills are unique in QOC-land -- more like dunes than our usual ridges and reentrants. We swapped legs and, same as last time, each of us had our share of difficulties inside the circle. The woods were slow too, with not much good running. We were out for over 2 hours, and it would have been longer if there hadn't been 3 of us to spot the streamers. We had the dog along too, who was great the whole time.

Addendum: the dog picked up 2 ticks and a thorn embedded in his flank. The ticks were still crawling around a day later. He takes some anti-tick medicine, so they were probably having no luck biting. I keep wondering why there's nothing like that for people.

Friday May 8, 2020 #

12 PM

Road running 39:38 intensity: (1 @0) + (4:41 @2) + (34:05 @3) + (4 @4) + (47 @5) 4.15 mi (9:33 / mi) +83m 9:00 / mi
ahr:99 max:166 shoes: Kayano 25 Blue

With Addie, Glenn, and Lido. This rounds out my 25 miles this week. Probably taking tomorrow off. It's the polar vortex, and I already put away my winter clothes.

Thursday May 7, 2020 #

11 AM

Road running 48:33 intensity: (5 @1) + (23 @2) + (39:55 @3) + (8:10 @4) 5.34 mi (9:05 / mi) +111m 8:32 / mi
ahr:113 max:153 shoes: Ravenna 11

Another 5-miler, uneventful. A nice thing about telework is being able to go out and run whenever the impulse strikes.

Wednesday May 6, 2020 #

3 PM

Road running 51:00 intensity: (18 @0) + (1:51 @1) + (2:56 @2) + (45:55 @3) 5.2 mi (9:48 / mi) +105m 9:14 / mi
ahr:101 max:125 shoes: Kayano 25 Blue

With Addie, Glenn, and Lido. A break in the rain, with some actual sunshine. It's back to raining later today.

Tuesday May 5, 2020 #

11 AM

Road running 49:05 intensity: (8 @0) + (6 @1) + (26 @2) + (44:41 @3) + (3:44 @4) 5.3 mi (9:16 / mi) +92m 8:47 / mi
ahr:106 max:153 shoes: Ravenna 11

Now we're in a cooler weather pattern, with some rain the next few days.

Monday May 4, 2020 #

11 AM

Road running 48:59 intensity: (11 @0) + (9 @1) + (6 @2) + (48:33 @3) 5.35 mi (9:09 / mi) +111m 8:36 / mi
ahr:118 max:134 shoes: Kayano 25 Blue

I can't believe how tired my legs were this weekend. Anyway, I took a day off yesterday, and ran well today, a little slow getting started but maybe that's a good thing.

Saturday May 2, 2020 #

1 PM

Road running 33:55 intensity: (8 @0) + (34 @1) + (2:19 @2) + (30:54 @3) 3.58 mi (9:28 / mi) +74m 8:54 / mi
ahr:102 max:117 shoes: Ravenna 11

Running with dog. This makes 4 weeks with more than 25 miles. And the 5th week was just 0.3 miles short.

Friday May 1, 2020 #

12 PM

Road running 1:27:31 intensity: (11 @0) + (8 @1) + (1:08 @2) + (1:22:40 @3) + (3:24 @4) 9.26 mi (9:27 / mi) +170m 8:56 / mi
ahr:107 max:147 shoes: Kayano 25 Blue

Long run, longest this year by about a half-mile. Lovely day, after a little shower in the morning.

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