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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Road running13 9:04:24 61.7(8:49) 99.29(5:29)
  Cycling3 2:53:45 64.0(2:43) 103.0(1:41)
  Orienteering2 2:36:13 9.2(16:59) 14.8(10:33) 215
  Trail Running1 45:20 5.0(9:04) 8.05(5:38)
  Map Walk1 40:00 1.24(32:11) 2.0(20:00)
  Core strength2 20:00
  Total20 16:19:42 141.14 227.14 215

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Tuesday Feb 28, 2017 #

Road running 38:00 [3] 4.3 mi (8:50 / mi)
shoes: Adrenaline 15

GSFC Perimeter Road at noon. Summery days in February are practically routine.

Sunday Feb 26, 2017 #

Map Walk 40:00 [3] 2.0 km (20:00 / km)
shoes: Roclite 280-2015

I started the Red course, but my heart wasn't in it. Nor my head. I watched 2 people run through #1 and I still couldn't find it, but when the 3rd person ran out I got the vector. Same on #3, two people right near me, gone in an instant. I wandered the hills for a while, seeing interesting features I couldn't find on the map. A new guy ran through. I was cold, and had had enough.

Control pickup went fine.

Saturday Feb 25, 2017 #

Road running 35:38 [3] 4.0 mi (8:55 / mi)
shoes: Adrenaline 15

4-mile loop starting about 11 a.m. It was a struggle. My legs were dead wood. I guess the 84-mile week caught up with me.

Friday Feb 24, 2017 #

Cycling 1:30:00 [3] 22.0 mi (4:05 / mi)

And the ride back into work this morning. A colleague at work started these monthly rides last fall. We didn't have one in January or February, and this one is really the March ride a week early (to take advantage of the weather).

I met three others at 38th St. & NW Branch. Two came from downtown DC, and the other guy and I came down the Sligo Creek trail and joined the NW Branch near the West Hyattsville metro. We rode separately, but arrived at 38th St. within a couple minutes of each other. Then it was about 40 min to Greenbelt in a group of 4. We all work in the same building.

This may have been the last "First Friday" ride. The organizer is moving to Boulder to work at NOAA. Hopefully there will still be climate science in the next few years.

Thursday Feb 23, 2017 #

Road running 37:52 [3] 4.3 mi (8:48 / mi)
shoes: Adrenaline 15

Another run at noon. Warmer today. Tried to keep a slow pace because I'm riding home later.

Two butterflies this run: a polygonia and something else, smaller, that flew up into a tree so I couldn't see it. The polygonia was not faded at all but it probably hatched last fall.

Cycling 1:45 [3] 22.0 mi (5 / mi)

I put my bike in the car this morning and rode it home this afternoon. Left around 4:15 and there was still some light at 6. T-shirt and shorts the whole way. It was in the 70s when I left and dropped about 10 degrees by the time I got home.

Wow, was I depleted. Almost too tired to eat, but shoveling in food is mandatory, even if it's not fun. Not enough test cases, but doing the same ride in the morning seems so much easier than in the afternoon. Maybe it was the run earlier today. Home is a slightly higher elevation than work, but not enough to make a real difference.

Wednesday Feb 22, 2017 #

Road running 48:48 [3] 5.7 mi (8:34 / mi)
shoes: Adrenaline 15

Goddard perimeter road and antenna range. Calm, 56 deg. F, partly cloudy. What a perfect day for running!

Monday Feb 20, 2017 #

Cycling 1:22:00 [3] 20.0 mi (4:06 / mi)

Biking to work. I didn't have to be at work today, but I came in anyway just to have a bike ride. It's such a great route, and the weather was irresistible, and there was hardly any traffic on account of the holiday. The back gate to the Center is closed on weekends and holidays, so I had to come up Goodluck Road and Cipriano Road to the main gate. A little shorter, but not as nice as the roundabout way past the Metro station through Old Greenbelt.

Sunday Feb 19, 2017 #

Trail Running 45:20 [3] 5.0 mi (9:04 / mi)
shoes: Roclite 280-2015

Florence and I drove to Patapsco today. But the orienteering wasn't today, it is next week. So I went to Wheaton Regional Park and ran a couple of trail loops instead.

Saturday Feb 18, 2017 #

Road running 1:01:24 [3] 6.5 mi (9:27 / mi)
shoes: Adrenaline 15

Forest Glen - National Seminary, crossing over the Beltway and then back under again. Cutting off the 0.5 mi loop around Homewood Parkway. Temperature 59F and rising.

Friday Feb 17, 2017 #

Road running 38:21 [3] 4.8 mi (7:59 / mi)
shoes: Adrenaline 15

Around the Goddard perimeter road. I felt really strong. Uphills were a blast. But then again, it's been a light week so far.

Wednesday Feb 15, 2017 #

Road running 36:14 [3] 4.0 mi (9:04 / mi)
shoes: Adrenaline 15

The usual 4-mile loop in the morning. I had planned a rest day Monday after 2 hard days, but my ankles were still feeling beat up so I skipped yesterday too. Much better today.

Sunday Feb 12, 2017 #

Orienteering race 1:33:13 [4] 7.8 km (11:57 / km) +215m 10:30 / km
shoes: Icebug olx 2nd

QOC Pohick Bay Red. I just can't get through a race without a major screwup. Today, it was 9-10. I don't even know how it happened. I got a good look at the hills across the way as I descended to the creek, decided to climb rather than contour, and next thing I knew I was in nowheresville. It took me a while to relocate, and it was a good ways to get back. About 12 minutes lost.

I kept up a good pace throughout, but a little slower from 10 onwards, having lost just a bit of motivation there. The navigation was pretty easy, until it wasn't. Really nice to get across the road into the Meadowwood area. Also nice that the rain held off, but the control pickup crew may have been unhappy.

Saturday Feb 11, 2017 #

Road running 1:05:12 [3] 7.0 mi (9:19 / mi)
shoes: Adrenaline 15

Forest Glen - National Park Seminary - Rock Creek - Old Spring Road. Weather was a constant 50 degrees and cloudy.

Thursday Feb 9, 2017 #

Core strength 10:00 [3]

Core plus legs.

Wednesday Feb 8, 2017 #

Road running 41:38 [3] 4.8 mi (8:40 / mi)
shoes: Adrenaline 15

Morning run, Barker St. through Forest Glen. Low 50s, and it was noticeably cooler in the low spots than the high spots.

Tuesday Feb 7, 2017 #

Road running 33:22 [3] 4.0 mi (8:21 / mi)
shoes: Adrenaline 15

A run around the neighborhood after doctor's appointment this morning. Whoa, this was faster than I expected. It didn't feel like I was pushing it. Good news, I guess.

Monday Feb 6, 2017 #

Road running 38:00 [3] 4.3 mi (8:50 / mi)
shoes: Adrenaline 15

A noontime run in gorgeous weather, sunny and low 50s. Around the perimeter road at Goddard Space Flight Center. About 2/3 of it is a dirt road with forest on on one or both sides. Also a fence. A big, beautiful fence.

Saturday Feb 4, 2017 #

Orienteering race 1:03:00 [3] 7.0 km (9:00 / km)
shoes: Icebug olx 2nd

QOC Bumble. I had a lot of trouble seeing the course on the map. I couldn't find the start or #1 or 2, just followed. I continued to follow to E in the first window, then figured out where I was and did my own navigation for the rest of the course. I didn't like the mapping around D -- the map shows it up against a contour line that I couldn't see in the terrain.

Skipped window 2, really struggled to find 8 on the map -- I could see the number but not the circle. Window 3 was confusing. I lost track of where I was several times, even going back to L to verify that that was what I had just punched. Finished at M and forgot that I had to go to 24 before 30. Went on to window 5, but finished still missing 24.

Friday Feb 3, 2017 #

Road running 34:35 [3] 4.0 mi (8:39 / mi)
shoes: Adrenaline 15

Neighborhood run at noon. Cloudy and still in the 30s. Feeling pretty strong today.

Core strength 10:00 [3]

Apres-run core strength and stretching.

Thursday Feb 2, 2017 #

Road running 35:20 [3] 4.0 mi (8:50 / mi)
shoes: Adrenaline 15

Morning run. I planned to run around noon yesterday, but I forgot my shoes.

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