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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Map Walk4 12:00:00 9.94 16.0
  Road running11 8:35:00 56.74(9:05) 91.31(5:38)
  Orienteering4 5:26:34 19.04(17:09) 30.64(10:39) 51043c
  Core strength2 1:00:00
  Trail Running1 45:00 5.0(9:00) 8.05(5:36)
  Total22 27:46:34 90.72 146.0 51043c

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Saturday Jun 30, 2012 #

8 AM

Core strength 30:00 [1]

Regular circuit, and stretching.
4 PM

Orienteering 2:10:00 [4] *** 8.9 km (14:36 / km) +380m 12:02 / km
14c shoes: Inov8 Roclite 295

Ted's training course on a new map, starting from the community college in Catonsville. Took it pretty slow, what with the heat and all. At one point there was a rain shower, which had no apparent effect on the humidity even during the rain. I only know it was raining because I could hear it and see it, but there was no change in the wetness.

The debrief revealed that I made a couple of less-than-optimal route choices, and engaged in inadequate route planning on at least one leg. And it's ironic, because on that leg I had said to myself, you really should have a plan, and the best I could do was decide to head in the right direction and see what turned up, which is what I usually do anyway.

The forest was pretty nice, very nice in some spots, although suffering from downfall from last night's severe wind storm. Lots of linear features, making it a good place for the kind of route choice problems Ted envisioned, but not so good for really technical navigation.

Wednesday Jun 27, 2012 #

12 PM

Road running 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Adrenaline 2

Hill reps at GSFC. 4x1 mile loop, with about 0.5 mi jog before and after. Loop has a 275m hill, and a short (~70m) downhill stride. Goal was to take the hill at 10K pace, but I was really at I pace. The downhill strides were something I've never done before, and although I understand the intended benefit, they may be something I shouldn't be doing. Objectively, they feel pretty hard on the knees.

Tuesday Jun 26, 2012 #

8 AM

Core strength 30:00 [1]

Standard core strength circuit.
12 PM

Road running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road.

Monday Jun 25, 2012 #

12 PM

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 2

GSFC perimeter road.

Discussed, via e-mail, the QOC running coaching with Jake Englander. It looks pretty good. We're going to put all the summer and fall events on the calendar, try to get everyone together for one road race, and do some specific training before NAOC.

Sunday Jun 24, 2012 #

10 AM

Map Walk 2:00:00 [1] 4.0 km (30:00 / km)

Picked up controls and streamers from yesterday's SSS event.
3 PM

Road running 43:00 [3] 5.0 mi (8:36 / mi)
shoes: Adrenaline 2

Sligo loop.

Saturday Jun 23, 2012 #

10 AM

Map Walk 3:00:00 [1] 6.0 km (30:00 / km)

Setting out controls for Wheaton SSS event. The event seems to have been well received. The trail-o controls, which had to be taken on the clock, were a little bit random, due to low visibility (or perhaps low imagination on course setter's part). Everyone missed at least one, and the median was 4 of 8 correct. Winning time was around an hour for a little over 6K.

Dinner with the whole group, except for Benny the golden retriever, at Matamoros in Wheaton. We were the only diners. Food was reasonably good, and reasonably priced. Exiting the restaurant was a little like passing a police lineup. Were they all waiting for us to leave, or waiting for the music to start?

Thursday Jun 21, 2012 #

5 PM

Trail Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Adrenaline 2

Greenbelt park, a random run on various trails.

Wednesday Jun 20, 2012 #

12 PM

Road running 30:00 [3] 3.4 mi (8:49 / mi)
shoes: Adrenaline 2

Short out-and-back at GSFC due to time constraints.

Tuesday Jun 19, 2012 #

12 PM

Orienteering 42:00 [3] 4.5 mi (9:20 / mi)
shoes: Adrenaline 2

GSFC perimeter road, easy run.

Butterflies this run:
Pearl Crescent (Phyciodes tharos): 5 -- First of season.
These were out in force today, first time I've seen them this year. I have trouble telling these apart from Silvery Checkerspots, but these were pretty small, so I think they were Pearl Crescents, but they had dark borders and I'd have to catch some to tell for sure. They fly low, sit with wings open, and visit grassy areas with clover.

Sunday Jun 17, 2012 #

Orienteering 1:29:00 [3] *** 8.1 km (10:59 / km)
13c shoes: Inov8 Roclite 295

Ran the standing course at Oregon Ridge with Kathleen and Greg. What a fine area for summer orienteering! There were a few light green areas, all mountain laurel, and a big oblong green slash that needed to be avoided. The rest of the woods had great visibility and almost no undergrowth. Full-speed running almost everywhere. Really fun.

Saturday Jun 16, 2012 #

Map Walk 2:00:00 [1]

Back to Wheaton to finish the course design for next Saturday. Drew a complete blank on an additional trail-o control where I thought I should be able to place one. Too much green, not enough visibility. Most of the sprint controls are too easy, but the constraint there is all the barbecues and picnics that will be going on. If I thought it was going to be rainy, I'd have more choices.

Friday Jun 15, 2012 #

12 PM

Road running 1:10:00 [4] 8.24 mi (8:30 / mi)
shoes: Adrenaline 2

Hill reps at GSFC. Up from pond to end of first rise, then over to perimeter road and down on soft ground. 4x, with 2x up over second rise too.

Wednesday Jun 13, 2012 #

12 PM

Road running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 2

Around the GSFC perimeter road for a short ways, then met Tom W. and Jacob E. coming the other way. I wanted to talk to Jake about coaching a QOC team, so I turned around, ran with them, and talked. Good discussion. We might get something going.

Tuesday Jun 12, 2012 #

5 PM

Road running 45:00 [3] 4.2 mi (10:43 / mi)
shoes: Adrenaline 2

Afternoon run. Can't remember where I went -- maybe it was the Sligo loop.

Monday Jun 11, 2012 #

5 PM

Road running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Adrenaline 2

Jogged up to Target to pick up a prescription (muscle relaxant for jaw problem), jogged back home to drop it off, then minimal Drumm loop. Thought about core strength exercises afterward, but decided to mow the lawn instead. Hey, it's a push-mower, OK? Again, feeling hypglycemic on the run, jammed an intravenous banana when I got home. What's up, no running for 2 weeks? Over 90 deg F for 2 days? Not eating well due to TMJ? Who knows. Hopefully the system is self-correcting.

Sunday Jun 10, 2012 #

11 AM

Road running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Adrenaline 2

Walter Reed Annex to Rock Creek, up on Old Spring Road and down through Kensington. Ran low on blood sugar at about 4 miles in, plus it was hot hot hot, so there was some walking around mile 5 past Johnson's.

Saturday Jun 9, 2012 #

11 AM

Road running 45:00 [3] 4.7 mi (9:34 / mi)
shoes: Adrenaline 2

Sligo loop.
1 PM

Map Walk 5:00:00 [1] 6.0 km (50:00 / km)

Locating trail-o control locations for Wheaton Mash-Up. Choices are kind of limited because of lack of visibility in the woods. I found 7 reasonable controls and ran out of tape, maybe like to add one more. I don't know if they're any good, only time will tell, but I think they may be pretty hard. Hopefully not just random. Going to combine them with a trail run and sprint, the whole thing timed, with penalty for getting them wrong. Should be fun.

Sunday Jun 3, 2012 #

12 PM

Orienteering race 1:05:34 [4] *** 6.4 km (10:15 / km) +130m 9:18 / km
16c shoes: Inov8 Roclite 295

The legendary Chase. Not to be missed, always a great happening, each time surpassing expectations. Although my orienteering was pathetic. Followed the lead pack to #1, then followed the back of the pack to the place where #2 wasn't. After that, basically on my own. This is the way it always goes with mass-start events. Actually, this is the way it goes with road races, too. Unless it's a really big race, I'm on my own most of the time -- no one in front, no one behind. Too slow for the leaders, too fast for the pack.

I narrowly avoided the fatal error of having the exchange map inverted and going out on the 3rd loop instead of the 2nd. Nevertheless, on the first control of the second loop I was passed by 12 orienteers. That's an exact count, because I was with Victor going into the control, and with Sam going out of it. Long detour in between, taking in the sights.

Putting that aside, the day couldn't have been better. Great weather, great food, great company.

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