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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Sep 21, 2019:

activity # timemileskm+m
  Road running4 3:18:58 21.33(9:20) 34.33(5:48) 223
  Orienteering2 3:03:32 10.47(17:32) 16.85(10:54) 431
  Trail Running1 50:48 5.17(9:50) 8.32(6:06) 95
  Total7 7:13:18 36.97(11:43) 59.5(7:17) 748

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Saturday Sep 21, 2019 #

7 AM

Road running 31:30 intensity: (2:41 @2) + (28:30 @3) + (19 @4) 2.56 mi (12:18 / mi)
ahr:114 max:136 shoes: Fastwitch 9

Jogged from home to the Kensington race. Plus 3 strides.

Road running race 35:38 intensity: (9 @1) + (7 @2) + (1:39 @3) + (33:28 @4) + (15 @5) 5.04 mi (7:04 / mi) +49m 6:52 / mi
ahr:145 max:159 shoes: Fastwitch 9

Kensington 8k. Second place 60-69, behind Jim Hage. Michael Wardian was the overall winner. I remember him winning this race about 20 years ago. I feel pretty good about this race, paced it well, might have been under 35 minutes if the course had been flat. Addie got first place W20-29.

Last year's time was 38:13.
12 PM

Orienteering race 51:40 intensity: (49:39 @3) + (2:01 @4) 3.41 mi (15:09 / mi) +134m 13:30 / mi
ahr:120 max:144 shoes: IceBug Olx 4

Addie and I both pulled a double today. The 8k in the morning, then orienteering in the afternoon. The Brown course at Occoquan was pretty nice -- good woods, not a lot of trash or bad vegetation. Other than running to #6 instead instead of #1, I navigated well and kept up a reasonable pace. I see AP says no time lost, which is unusual.

Brown - Splits

Thursday Sep 19, 2019 #

11 AM

Road running 32:45 intensity: (8 @2) + (14:55 @3) + (17:14 @4) + (28 @5) 3.3 mi (9:55 / mi) +60m 9:24 / mi
ahr:127 max:158 shoes: Kayano 25

Easy run with Glenn and Addie. The HRM was double-counting for the first half of the run.

Wednesday Sep 18, 2019 #

10 AM

Road running 20:09 intensity: (8 @1) + (8 @2) + (19:53 @3) 1.93 mi (10:26 / mi) +23m 10:04 / mi
ahr:108 max:125 shoes: Fastwitch 9

I ran to the track, but there was something school-related going on, so I came back. But I had to do a couple of short sprints crossing the road.

Road running 32:32 intensity: (17 @2) + (30:48 @3) + (1:27 @4) 3.45 mi (9:26 / mi) +27m 9:12 / mi
ahr:116 max:142 shoes: Kayano 25

...And then I changed shoes and did hill intervals instead. 8xhills at around 36s.

Tuesday Sep 17, 2019 #

12 PM

Road running 46:24 intensity: (1 @1) + (13 @2) + (45:16 @3) + (54 @4) 5.05 mi (9:11 / mi) +64m 8:50 / mi
ahr:116 max:138 shoes: Kayano 25

Easy run plus 8 strides, gradually increasing the speed.

Monday Sep 16, 2019 #

12 PM

Trail Running 50:48 intensity: (9 @1) + (9 @2) + (47:40 @3) + (2:50 @4) 5.17 mi (9:50 / mi) +95m 9:18 / mi
ahr:124 max:141 shoes: Kayano 25

Greenbelt Park Perimeter Trail. It was very fine in the woods around noontime. The trail is in good condition, with only a couple of trees down across the trail (for long enough to make visible ad-hoc routes around the obstacles).

Sunday Sep 15, 2019 #

11 AM

Orienteering 2:11:52 intensity: (18:07 @2) + (1:52:21 @3) + (1:24 @4) 7.06 mi (18:41 / mi) +297m 16:31 / mi
ahr:107 max:141 shoes: IceBug Olx 4

Fountainhead East, Red course. This was a long and tiring course, made even longer and tiring-er by mistakes. I took trail routes to 6 of the first 7 controls. That wasn't very exciting. The loop around the southern peninsula was nice, though. I had a major mistake at #14, somehow coming up short of the big inlet and getting all the way down to the water's edge. More trail runs on the last 5 controls, but on the very last one I must have gone within 20 feet of the control, then couldn't relocate and went out to the road before coming back in. Not a great run.

Red - Splits

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