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Training Log Archive: TomN

In the 7 days ending Mar 21, 2021:

activity # timemileskm+m
  Road running4 2:49:24 19.3(8:47) 31.06(5:27) 331
  Orienteering1 1:06:11 4.6(14:24) 7.4(8:57) 50
  Trail Running1 50:39 4.49(11:17) 7.23(7:01) 116
  Total6 4:46:14 28.39(10:05) 45.69(6:16) 497
  [1-5]6 4:45:35

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MoTuWeThFrSaSu

Sunday Mar 21, 2021 #

11 AM

Orienteering race 1:06:11 intensity: (44 @2) + (1:00:03 @3) + (5:24 @4) 7.4 km (8:57 / km) +50m 8:39 / km
ahr:121 max:147 shoes: Roclite 290 G

Blue course at Mason Neck. Courses had to be shortened because of new restricted areas, so I took Glenn's map and ran Blue. Not a particularly inspired course, but it had a couple of notable legs. I made a bad mistake on #11, running up the bottom of the marsh and around the corner, and managing to miss both the rootstock and the flag. Went until I was sure it was too far (the marsh was continuous the whole way, not intermittent as mapped), then up to the road to relocate, then back to the control. 4 minutes lost there, which was significant because the next 7 places in front of me were separated by only 7 minutes total. Running distance 5.5 miles. It was a very fast course, but it's still nice to know I can go under 10 min per k.

Saturday Mar 20, 2021 #

10 AM

Trail Running 50:39 intensity: (14 @0) + (7 @1) + (2:10 @2) + (36:23 @3) + (11:45 @4) 4.49 mi (11:17 / mi) +116m 10:27 / mi
ahr:109 max:152 shoes: Adrenaline 20

Easy easy with Addie, Glenn, and Lido. Then a pre-birthday celebration for Addie (it's actually tomorrow) at Shirley's house.

Friday Mar 19, 2021 #

12 PM

Road running 57:23 intensity: (12 @0) + (13 @1) + (13 @2) + (44:33 @3) + (12:12 @4) 6.67 mi (8:36 / mi) +111m 8:11 / mi
ahr:125 max:150 shoes: Adrenaline 20

Sunny and breezy, low 40s. Pushing the pace a little after passing under the beltway.

Thursday Mar 18, 2021 #

12 PM

Road running 28:51 intensity: (7 @0) + (17 @1) + (7 @2) + (28:20 @3) 3.29 mi (8:46 / mi) +53m 8:21 / mi
ahr:113 max:129 shoes: Adrenaline 20

I went out during a break in the rain that my weather app said would last for an hour. But instead it rained continuously the whole time I was running. So it became a test of how well my Air Houdini would hold up in the rain. It's a fairly expensive bit of kit, and I've run with it nearly every day since December. It weighs nothing, has a soft, quiet feel, and is comfortable down into the 20s with just a tech shirt underneath. It has a DWR coating for water resistance, but I hadn't had any need for it until today. It was pretty disappointing. After 30 minutes of light rain it was soaked through on the shoulders, front, and sleeves. Guess it's not a substitute for a raincoat on a day hike.

Wednesday Mar 17, 2021 #

12 PM

Road running 44:57 intensity: (41:18 @3) + (3:39 @4) 5.18 mi (8:41 / mi) +62m 8:22 / mi
ahr:119 max:144 shoes: Adrenaline 20

With 6 strides in the 4th mile, which occupied most of Kensington Parkway. 40s and cloudy, with rain in the forecast.

Monday Mar 15, 2021 #

12 PM

Road running 38:13 intensity: (6 @0) + (13 @1) + (31 @2) + (37:23 @3) 4.16 mi (9:11 / mi) +106m 8:31 / mi
ahr:111 max:128 shoes: Adrenaline 20

Legs were a little tired, but not sore, after yesterday's exertions.

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