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Training Log Archive: TomN

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Road running6 4:06:12 27.33(9:01) 43.98(5:36) 329
  Orienteering1 1:18:10 4.56(17:08) 7.34(10:39) 234
  Speed work1 55:11 6.59(8:22) 10.61(5:12) 56
  Total8 6:19:33 38.48(9:52) 61.92(6:08) 619
  [1-5]8 6:19:24

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

1 PM

Orienteering race 1:18:10 [3] 4.56 mi (17:08 / mi) +234m 14:47 / mi
shoes: IceBug Olx 4

QOC Pohick Bay, green course. It was hot, hot, hot this afternoon. I went slowly, and navigated well (except for going from 3 to 5, navigated perfectly but the wrong control, and only lost a few minutes). Had one fall, hit my knee and my hip. It only started hurting after I finished. Rick Oliver was about 6 seconds faster than me.

Saturday May 18, 2019 #

7 AM

Road running 29:54 [3] 2.67 mi (11:12 / mi) +13m 11:02 / mi
shoes: Adrenaline 18

Warm-ups.
8 AM

Road running race 36:12 [5] 5.0 mi (7:14 / mi) +22m 7:09 / mi
shoes: Adrenaline 18

Germantown 5-miler. Not a big race (400 or so) but attracts some fast runners. First place in 65-69, 3rd in 60-69 and not too far behind the first two.

The course is almost flat, but has a lot of tight turns, wrapping around an industrial park. I lost any sense of direction after the first few hairpins and doglegs, but I knew where we were when we entered the final half-mile.

I ran a pretty good race, could maybe have pushed a little harder in the 4th mile, but felt very strong in the 5th mile and passed a lot of runners, including the second-place guy in my age group, finishing only 7 seconds ahead of him.

Friday May 17, 2019 #

10 AM

Road running 35:51 [3] 3.82 mi (9:24 / mi) +63m 8:56 / mi
shoes: Kayano 25

30 min light run plus 4 strides. Race tomorrow.

Thursday May 16, 2019 #

11 AM

Road running 36:18 intensity: (9 @0) + (9 @1) + (9 @2) + (13:16 @3) + (6:37 @4) + (15:58 @5) 3.93 mi (9:15 / mi) +81m 8:41 / mi
ahr:139 max:174 shoes: Kayano 25

Light run today, a mini-taper for this weekend.

Wednesday May 15, 2019 #

11 AM

Road running 1:07:15 [3] 7.47 mi (9:00 / mi) +60m 8:47 / mi
shoes: Kayano 25

Longish run, sunny and 60s, really quite lovely down on the Rock Creek trail. These runs have been getting noticeably faster, no apparent change in effort.

Tuesday May 14, 2019 #

11 AM

Speed work intervals 55:11 [5] 6.59 mi (8:22 / mi) +56m 8:09 / mi
shoes: Kayano 25

Intervals at Einstein track. 4x1000 with 600m jog. Times were 4:17, 4:18, 4:18, 4:20. Mid-50s, with gusty winds.

Monday May 13, 2019 #

11 AM

Road running 40:42 [3] 4.44 mi (9:10 / mi) +90m 8:37 / mi
shoes: Kayano 25

Took yesterday off. Felt cruddy. Went up to Patapsco in the pouring rain to attempt to retrieve an orphaned control flag, and I thought I knew where it was, but couldn't find it. Crossing Rockburn Branch was exciting. It was so swollen I couldn't see the trail on the other side. It was deep and fast, and I wasn't inclined to wade it. But there was a tree. There's no reason I couldn't have balanced on it, except the weird loss of horizon when you see the water rushing underneath. So I went on hands and knees. Turns out someone had picked up the control on Friday.

Today the weather radar showed a half-hour gap in the rain, so I took it. It was right on. My run took 40 minutes, and the last 10 minutes were pouring rain, and cold.

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