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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TomN

In the 30 days ending Nov 30, 2023:

activity # timemileskm+m
  Road running14 10:19:29 68.69(9:01) 110.55(5:36) 1057
  Orienteering3 4:00:47 12.19(19:45) 19.62(12:16) 321
  Trail Running2 1:25:28 8.33(10:16) 13.41(6:23)
  Total19 15:45:44 89.21(10:36) 143.57(6:35) 1378
  [1-5]19 15:24:38

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Thursday Nov 30, 2023 #

11 AM

Road running 41:32 intensity: (3 @0) + (41 @1) + (17:04 @2) + (20:02 @3) + (3:42 @4) 4.44 mi (9:21 / mi) +91m 8:48 / mi
ahr:113 max:135 shoes: Adrenaline 23

Tuesday Nov 28, 2023 #

12 PM

Road running 38:43 intensity: (13 @1) + (8:42 @2) + (17:07 @3) + (6:49 @4) + (5:52 @5) 4.22 mi (9:11 / mi) +73m 8:42 / mi
ahr:121 max:148 shoes: Adrenaline 23

Thursday Nov 23, 2023 #

8 AM

Road running race 46:43 intensity: (7 @1) + (14 @2) + (1:25 @3) + (47 @4) + (44:10 @5) 6.31 mi (7:24 / mi) +53m 7:13 / mi
ahr:144 max:155 shoes: Rocket X

Bethesda Turkey Chase 10k. Somewhere around 5000 runners with one mass start, not the greatest beginning. I crossed the starting line at 4:30, and was in traffic for the first 5 miles, dodging and weaving, trying to find a rhythm, with not much luck. Two minutes slower than last month. But I was first in M70.

Monday Nov 20, 2023 #

Note

Got flu and covid shots yesterday and ugh.

Sunday Nov 19, 2023 #

10 AM

Orienteering 1:41:55 intensity: (20:16 @0) + (23:24 @1) + (25:27 @2) + (28:00 @3) + (4:48 @4) 4.14 mi (24:37 / mi) +161m 21:58 / mi
ahr:92 max:137 shoes: Runventure 4

Balls Bluff Red. Didn't start my watch until #5, and forgot to stop it at the end. So, not much use. But the day was fine and the woods were pleasant.

Red - Splits

Saturday Nov 18, 2023 #

8 AM

Trail Running 1:09:05 intensity: (9:04 @1) + (20:22 @2) + (18:09 @3) + (3:41 @4) + (17:49 @5) 7.11 mi (9:43 / mi)
ahr:116 max:145 shoes: Rocket X

Kensington Parkrun, warmup-cooldown and 5k time 22:15.

Thursday Nov 16, 2023 #

4 PM

Road running 45:41 intensity: (3 @0) + (30 @1) + (19:30 @2) + (25:13 @3) + (25 @4) 5.02 mi (9:06 / mi) +88m 8:38 / mi
ahr:113 max:133 shoes: Adrenaline 23

Wednesday Nov 15, 2023 #

7 AM

Road running 44:41 intensity: (8 @0) + (40 @1) + (7:53 @2) + (34:04 @3) + (1:56 @4) 4.81 mi (9:17 / mi) +104m 8:42 / mi
ahr:117 max:136 shoes: Adrenaline 23

Monday Nov 13, 2023 #

7 AM

Road running 39:25 intensity: (1 @1) + (26 @2) + (1:06 @3) + (1:53 @4) + (35:59 @5) 4.2 mi (9:23 / mi) +73m 8:54 / mi
ahr:149 max:169 shoes: Adrenaline 23

Sunday Nov 12, 2023 #

11 AM

Road running 43:49 intensity: (16 @1) + (28 @2) + (7:06 @3) + (12:51 @4) + (23:08 @5) 4.55 mi (9:38 / mi) +101m 9:00 / mi
ahr:136 max:149 shoes: Adrenaline 23

Saturday Nov 11, 2023 #

8 AM

Road running 12:15 intensity: (20 @2) + (2:00 @3) + (3:59 @4) + (5:56 @5) 1.15 mi (10:39 / mi)
ahr:136 max:148 shoes: Rocket X

Warm-up run

Road running race 22:26 intensity: (8 @1) + (16 @2) + (3:23 @3) + (6:11 @4) + (12:28 @5) 3.07 mi (7:18 / mi)
ahr:138 max:150 shoes: Rocket X

Kensington Parkrun, which I was treating as a threshold run, 22 minutes at 7:30 pace.

Road running 10:39 intensity: (17 @1) + (2:18 @2) + (5:55 @3) + (2:09 @4) 1.15 mi (9:16 / mi)
ahr:117 max:132 shoes: Rocket X

Cool-down run

Friday Nov 10, 2023 #

3 PM

Road running 30:20 intensity: (5 @1) + (42 @2) + (3:27 @3) + (4:46 @4) + (21:20 @5) 3.23 mi (9:23 / mi) +64m 8:51 / mi
ahr:137 max:150 shoes: Adrenaline 23

Wednesday Nov 8, 2023 #

11 AM

Road running 53:29 intensity: (10 @0) + (1:54 @1) + (31:37 @2) + (18:33 @3) + (1:15 @4) 5.47 mi (9:47 / mi) +101m 9:15 / mi
ahr:109 max:134 shoes: Adrenaline 23

Tuesday Nov 7, 2023 #

11 AM

Road running 50:27 intensity: (16 @1) + (16:13 @2) + (31:27 @3) + (2:31 @4) 5.38 mi (9:23 / mi) +63m 9:03 / mi
ahr:114 max:133 shoes: Adrenaline 23

Monday Nov 6, 2023 #

11 AM

Road running 40:32 intensity: (21 @0) + (23 @1) + (19:50 @2) + (16:17 @3) + (3:41 @4) 4.38 mi (9:15 / mi) +52m 8:55 / mi
ahr:112 max:135 shoes: Adrenaline 23

Sunday Nov 5, 2023 #

10 AM

Orienteering 1:41:29 intensity: (12:37 @1) + (32:44 @2) + (28:59 @3) + (16:19 @4) + (10:50 @5) 5.36 mi (18:56 / mi) +94m 17:57 / mi
ahr:113 max:151 shoes: Runventure 4

Fail-O. Not much to like here.
11 AM

Trail Running 16:23 intensity: (7 @1) + (4:07 @2) + (2:05 @3) + (3:53 @4) + (6:11 @5) 1.22 mi (13:26 / mi)
ahr:125 max:153 shoes: Runventure 4

Warm-up and jog to start. I got off-track on the way to the start. Maybe a harbinger.

Brown X - Splits

Saturday Nov 4, 2023 #

11 AM

Orienteering 37:23 intensity: (4 @1) + (11:27 @2) + (14:58 @3) + (5:52 @4) + (5:02 @5) 2.69 mi (13:54 / mi) +67m 12:54 / mi
ahr:120 max:153 shoes: Runventure 4

Queen of the Hills, Day 1. Enjoyable course and nice woods. I lost about 2 minutes each on 6 and 8. Good plans, bad execution.

Brown X - Splits

Friday Nov 3, 2023 #

11 AM

Road running 33:29 intensity: (5 @0) + (31 @1) + (9:30 @2) + (7:29 @3) + (3:58 @4) + (11:56 @5) 3.53 mi (9:29 / mi) +47m 9:07 / mi
ahr:125 max:147 shoes: Adrenaline 23

Wednesday Nov 1, 2023 #

12 PM

Road running 1:05:18 intensity: (19 @1) + (32 @2) + (21:47 @3) + (30:16 @4) + (12:24 @5) 7.78 mi (8:24 / mi) +148m 7:55 / mi
ahr:130 max:155 shoes: Adrenaline 23

Mr. Garmin has been pestering me to do a threshold workout for a few weeks now, and I accepted today. 4x9:00 at 7:40, with 10:00 warmup-cooldown. The first interval was slow (too much uphill), but the other three were spot on. It was the coolest day of the year, with a good breeze and freeze warnings for tonight.

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