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Training Log Archive: TomN

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Road running15 11:21:27 74.95(9:06) 120.62(5:39) 1440
  Orienteering2 1:52:55 7.81(14:27) 12.57(8:59) 146
  Total17 13:14:22 82.76(9:36) 133.19(5:58) 1586
  [1-5]17 13:10:10

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Thursday Jul 30, 2020 #

11 AM

Road running 35:20 intensity: (12 @0) + (7 @1) + (6 @2) + (30:09 @3) + (4:46 @4) 4.12 mi (8:35 / mi) +81m 8:05 / mi
ahr:123 max:151 shoes: Ravenna 11

I had in mind to go a little faster today, but getting out in the 90-degree sun kind of sapped my energy. Still, it was faster than I would have thought, and my HR was acting normally. I'm on new dosages for BP management, and I feel a lot better running.

Wednesday Jul 29, 2020 #

4 PM

Orienteering 1:04:03 intensity: (2:16 @1) + (10:19 @2) + (50:06 @3) + (1:22 @4) 3.76 mi (17:02 / mi) +61m 16:13 / mi
ahr:101 max:145 shoes: Roclite 290 G

Glenn and I went to the Serpentine Barrens this afternoon, which Nadim had mapped earlier this year. What a pleasant surprise! Aside from a few well-mapped thorny areas, the woods are open and runnable. There's a near total absence of the usual ridges and reentrants. The contours are 2.5m and there are not too many of them. Boulders, reentrants, a few dry streams and ditches are pretty much what's on the menu. It was comfortable in the woods at 90 degrees. Interesting technical challenges.

I saw dozens of wood nymphs, which are known to inhabit serpentine barrens, one monarch, and one tiger swallowtail.

Tuesday Jul 28, 2020 #

10 AM

Road running 40:20 intensity: (7 @0) + (14 @1) + (41 @2) + (39:18 @3) 4.33 mi (9:19 / mi) +96m 8:43 / mi
ahr:111 max:132 shoes: Ravenna 11

Almost the same as yesterday, cut off a little corner just before the Forest Glen Metro. This is my new favorite route. I love the trail segment in the stream valley by McKenney Hills, two stream crossings with bridges, about a half mile of forested trail running.

Monday Jul 27, 2020 #

4 PM

Road running 43:20 intensity: (8 @0) + (10 @1) + (13 @2) + (40:09 @3) + (2:40 @4) 4.63 mi (9:22 / mi) +94m 8:48 / mi
ahr:121 max:139 shoes: Ravenna 11

In the afternoon, temp. over 90, but this route has quite a bit of shade. Glenn showed me the trail between McKenny Hills and Forest Glen the other day.

Thursday Jul 23, 2020 #

10 AM

Road running 51:38 intensity: (9 @0) + (1:08 @1) + (1:04 @2) + (49:17 @3) 5.52 mi (9:21 / mi) +103m 8:50 / mi
ahr:106 max:123 shoes: Ravenna 11

I don't remember anything about this run. It happened right at the start of the Garmin outage.

Tuesday Jul 21, 2020 #

10 AM

Road running 37:13 intensity: (18 @0) + (22 @1) + (51 @2) + (35:42 @3) 4.06 mi (9:10 / mi) +78m 8:39 / mi
ahr:105 max:123 shoes: Ravenna 11

Close to 90 deg.F. Not much fun.

Saturday Jul 18, 2020 #

11 AM

Road running 1:03:01 intensity: (24 @0) + (35 @1) + (3:32 @2) + (58:30 @3) 6.29 mi (10:01 / mi) +178m 9:12 / mi
ahr:104 max:126 shoes: Ravenna 11

With Addie and Glenn, on a 90 degree day. We took it slow. I sped up and ran solo when Addie wanted to walk for a while. You can hardly blame her, it was a tough day and long mileage for her.

Thursday Jul 16, 2020 #

12 PM

Road running 50:17 intensity: (22 @0) + (12 @1) + (54 @2) + (46:49 @3) + (2:00 @4) 5.62 mi (8:57 / mi) +91m 8:31 / mi
ahr:110 max:143 shoes: Ravenna 11

The third trial in the diltiazem experiment. Now I have a dose-response curve for dosage vs max HR. Max HR on today's hill repeats was 141. So: (240 mg, 148 bpm), (360, 141), (420, 134). Couldn't be clearer.

Wednesday Jul 15, 2020 #

12 PM

Road running 37:28 intensity: (24 @0) + (35 @1) + (49 @2) + (35:40 @3) 4.18 mi (8:58 / mi) +83m 8:27 / mi
ahr:107 max:126 shoes: Ravenna 11

Easy 4-miler sandwiched between telecons for work.

Monday Jul 13, 2020 #

11 AM

Road running 48:14 intensity: (13 @0) + (10 @1) + (22 @2) + (43:12 @3) + (4:17 @4) 5.51 mi (8:45 / mi) +92m 8:19 / mi
ahr:118 max:148 shoes: Ravenna 11

This run duplicated the one on July 8 except for one thing. I've suspected for months that my hypertension med (diltiazem 420mg) was holding down my max HR. So I cut back to 240mg for the last 2 days and ran the same warmup and hill repeats. The evidence is clear. Last week my HR maxed out at 134 on all 5 reps. This week all 5 were above 140 and the max was 148. And I felt much better too. BP is up, of course; there's no free lunch. Next, I'm going to step up to 360mg and have another try. Then I'm going to have a discussion with my cardiologist.

Sunday Jul 12, 2020 #

2 PM

Orienteering 48:52 intensity: (45 @1) + (14 @2) + (47:31 @3) + (22 @4) 4.05 mi (12:04 / mi) +85m 11:20 / mi
ahr:116 max:136 shoes: Roclite 290 G

Long sprint at Redgate Park via UsynligO. With Addie, Glenn and Lido. We took turns navigating, 4 controls each. The app worked great and the terrain (a decommissioned golf course turned into a city park) was fast and fun.

Friday Jul 10, 2020 #

12 PM

Road running 34:26 intensity: (16 @0) + (5 @1) + (14 @2) + (29:12 @3) + (3:12 @4) + (1:27 @5) 4.14 mi (8:19 / mi) +83m 7:50 / mi
ahr:119 max:166 shoes: Ravenna 11

With the first mile as a warmup I tried for a little more speed. I felt pretty comfortable at around 8 min/mile. It was hot, but I wasn't in much direct sun.

Thursday Jul 9, 2020 #

11 AM

Road running 50:06 intensity: (29 @0) + (10 @1) + (1:57 @2) + (47:21 @3) + (9 @4) 5.51 mi (9:06 / mi) +102m 8:36 / mi
ahr:105 max:136 shoes: Ravenna 11

This run goes for about 2 miles along Sligo Creek, which is nice, but it's a long way to get there and back.

Wednesday Jul 8, 2020 #

12 PM

Road running 50:18 intensity: (44:47 @3) + (5:31 @4) 5.49 mi (9:10 / mi) +91m 8:43 / mi
ahr:117 max:153 shoes: Ravenna 11

Easy run with 5 uphill repeats towards the end. The hill is not steep, but it's a steady low grade. HR topped out at 134 on all 5 repeats.

Monday Jul 6, 2020 #

11 AM

Road running 48:19 intensity: (29 @0) + (12 @1) + (1:03 @2) + (46:35 @3) 5.49 mi (8:48 / mi) +73m 8:27 / mi
ahr:114 max:128 shoes: Ravenna 11

I felt really good for the first 2/3 of this run, but the heat finally got to me as I started up Kensington Parkway. For a lot of that I was behind 2 girls on bikes, going slowly and erratically, and I had trouble with the social distancing. They had a pretty long slipstream, so I either had to be way behind them or work hard to get in front. Slower was the obvious choice, but then at the stop sign the problem started again.

Thursday Jul 2, 2020 #

12 PM

Road running 51:24 intensity: (25 @0) + (7 @1) + (49 @2) + (50:03 @3) 5.59 mi (9:12 / mi) +102m 8:42 / mi
ahr:109 max:126 shoes: Ravenna 11

To the Sligo Creek Trail and back. Hot hot hot.

Wednesday Jul 1, 2020 #

11 AM

Road running 40:03 intensity: (16 @0) + (15 @1) + (1:57 @2) + (36:57 @3) + (38 @4) 4.47 mi (8:58 / mi) +93m 8:25 / mi
ahr:106 max:142 shoes: Ravenna 11

Back home in Maryland. Pretty nice day today. We missed most of the thunderstorms in the northeast on our drive down, but we got caught in one cloudburst in New Jersey. Other than that, an easy trip and not much traffic.

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