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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Road running11 7:01:49 45.42 73.1
  Field work1 6:00:00
  Orienteering3 3:28:01 12.24(17:00) 19.7(10:34) 50026 /28c92%
  Core strength3 1:00:00
  Speed work1 45:00 5.5(8:11) 8.85(5:05)
  Map Walk1 30:008c
  Total19 18:44:50 63.16 101.65 50026 /36c72%

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Monday Nov 26, 2012 #

12 PM

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

GSFC perimeter road. A beautiful day, full sun and clear blue sky, about 50F at noon, and it was great to be running with no goal in mind. My goals for the fall racing season have been met -- 2mi, 5k, 8k, 10k, with 2 first place and 2 second place in age-group running. I think the next month or so will be for fun only.

Sunday Nov 25, 2012 #

12 PM

Orienteering 1:15:00 [3] 6.5 km (11:32 / km)
shoes: Inov8 X-Talon

Informal event at Riverbend Park. We hatched this plan after the Bethesda 10K on Thursday. The idea was to have a training event somewhere we haven't all been to a bunch of times recently. Greg did the hard work of course design and map production. Dave, Greg, and I set out the markers and met back at the start. Self-timed and self-monitored.

The old map has held up pretty well, as long as you know what to expect. There are a lot of new trails (there were already new trails when we used the map 6 years ago) and some new houses. I didn't pay much attention to vegetation. Time is a total guess. I didn't have a watch.

Saturday Nov 24, 2012 #

11 AM

Road running 32:00 [3] 3.8 mi (8:25 / mi)
shoes: Adrenaline 2

Drumm loop.

Thursday Nov 22, 2012 #

7 AM

Road running 40:00 [3]
shoes: Adrenaline 2

Warm-up for Turkey Chase. I got to the event around an hour before the start. I had to pick up my race packet, and I wanted to get a decent warm-up. The arena was huge, and it took me 10 minutes to figure out where to go for the packet. They were out of T-shirts my size (annoying). Dressing for the race was unusually hard, since it was around 30F at 7:30 but got up to near 50F by finish time. My warm up was slow for 30 min, then about 5 min at race pace, then slow again with 4 strides. That was perfect. Ditched my warm-up clothes and worked my way up the start lineup with a couple minutes to spare.
8 AM

Road running race 43:38 [5] 10.0 km (4:22 / km)
shoes: Adrenaline 2

Bethesda Turkey Chase 10K. Billed as the biggest race in Montgomery County, 4000+ competitors. 43:38 was a good 10K time, I wasn't sure I could go under 44:00. And good enough for 2nd place in 60+, for an award! There are a few local age-group runners who can beat that time, but the winner was from the Boston area.

This was the first time I've run this race, and it was a good one. The start discipline -- so sorely lacking in other races I've done recently -- makes for a much better running experience. Here it was "wave" starts, and I went out towards the end of the first wave at the 7:00 per mile pace, and I held it pretty evenly. The roads were wide enough to handle the traffic, and the course was top notch. I finished just after Dave O. and Ted G., both wearing their QOC colors. Nadim led the QOC pack, far enough ahead that I couldn't see him. I'm sorry I missed the memo and didn't display team spirit.

Wednesday Nov 21, 2012 #

11 AM

Core strength 20:00 [1]

Regular workout with stretching. I felt better this time than I have in weeks. Maybe it was starting the workout late (around 11 a.m.), or maybe it was recovery from whatever has been messing up my lower back.

Monday Nov 19, 2012 #

12 PM

Road running 45:00 [3] 5.2 mi (8:39 / mi)
shoes: Adrenaline 2

GSFC perimeter road, extra slow this time. Legs felt really good though, despite a hyperextension of the left knee and an oversupination of the right ankle yesterday, all systems are go today. Addie told me during control pick up yesterday that I don't seem my age. Right, thank you! Registered for the Turkey Chase on Thursday, and chased down an actual turkey for later the same day.

Sunday Nov 18, 2012 #

Orienteering race 1:19:05 [4] *** 7.9 km (10:01 / km) +310m 8:22 / km
spiked:26/28c shoes: Icebug olx

QOC Great Falls Advanced. Disaster on the first control, and I still don't know what happened. I decided to run to where the earth banks on either side of the trail come up, then take a bearing to the control through the white woods. Well, that didn't work, and the terrain didn't look right, either. A little back-and-forth searching and then back to the trail, start of the canyon for sure, try again, no dice. Black thoughts cloud my mind. Quit orienteering now forever. No, go back to the oval in the trail and attack from there through the light green woods. Control at last, right where it should be. 16 minutes in, with 1 control out of 28. Walking to the next -- why exert myself at this point? -- no problem there, maybe I could at least jog to the next, and the next, and pretty soon 27 more controls were in the bag with not too bad a time. Still, disappointed with the result, which could have been pretty good but for #1.

Map Walk 30:00 [2] ***
8c shoes: Icebug olx

Picking up controls with Addie after the Great Falls meet. That was fun, she mostly navigated while I fiddled with the punches and strings and carried the pickup bag.

Saturday Nov 17, 2012 #

9 AM

Core strength 20:00 [1]

Friday Nov 16, 2012 #

12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

GSFC perimeter road again. A little warmer today.

Thursday Nov 15, 2012 #

12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Finally, an easy run, on the GSFC perimeter road. I meant to run yesterday but forgot to bring my stuff to work. Back felt good, left knee felt good, maybe I'm done with this episode.

Sunday Nov 11, 2012 #

Field work 6:00:00 [1]
shoes: Inov8 Roclite 295

Inspecting and streamering control locations for the Oregon Ridge meet in December. Got all 26 remaining controls done, walking the whole way. Had some trouble with the dot knolls and the depressions -- I couldn't figure out what Francis was thinking of in many cases. But there were good alternatives available and now everything looks fine, courses are ready to be finalized. Oh, and trouble making White work, which makes this the second time I've had to revise the White course. The woods are in great shape and so is the map. Well actually, the map could use some updating in the flat parts at the base of the hill, where there are some new trails cut and some old trails closed off.

Saturday Nov 10, 2012 #

Road running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Adrenaline 2

Pre-race warm-up. Jogged with the dog early in the morning, dressed and picked up the daughter, got us both to the race around 8. Nice day, temperature in the 40s on the way to a 70-degree day. Ran easy a couple of loops around the block, race pace for a couple of minutes, 4 strides. I don't know what the problem was, but I never felt good. Sluggish instead. Kind of lowered my expectations for the race.

Then the race started almost 10 minutes late. That's annoying, and speaking of which, the start line was packed like sardines with 50 kids, waist-high, who all had to be right up at the line. I've been in situations like that where the announcer told everyone to take 2 big steps back, which worked pretty well, but this time it was just go.
8 AM

Road running race 21:11 [5] 5.0 km (4:14 / km)
shoes: Adrenaline 2

Cardinal 5k. Kensington's other run. 300+ competitors this year. I was hoping for under 21:00, missed by a few seconds (my watch and the clock both said 21:05, but the official time was 21:12, less 1 second to the start line. Second place in the 60-69 age group.

Maybe I didn't run as hard as I could have, but that's always the way it feels, and I'm not very experienced at 5k. No running for the past week due to lower back problems, which were not completely gone by race day but not a bother either. Warm-up never felt good. First mile was mostly downhill to Beach Drive, 6:35. Second mile flat to the turnaround and an uphill stretch on Cedar Lane, 13:20 (6:45). Third mile mostly uphill, 20:16 (6:56). Last little bit at around 6:50. The first-place 60-year-old passed me in the first mile on Cedar Lane, and though I got closer on the uphills I couldn't stay with him, but kept him in sight.

Wednesday Nov 7, 2012 #


No training yesterday or today due to a lower back spasm. I didn't have any problem sleeping, or any problem on getting up yesterday, and there was no noticeable onset. But within a few minutes of going vertical, I knew something was wrong. I attempted a couple of desultory stretches, took a couple of ibuprofens, ate breakfast and went to work. There was no identifiable spot in the back, but a lot of numbness in the legs, front and back, and discomfort in every position. Another 400mg IB in the evening, plus 5 mg cyclobenzaprine (and a martini) and went to bed, with a laptop by my side to check election results whenever I happened to wake up. Which I did, 2 or 3 times, until at around 2 a.m. it was obvious that part of it was over.

Much improvement today. Much less discomfort sitting, walking almost normally. I don't think I'll be training tomorrow, but no more drugs (except the martini).

Still looking forward to the Cardinal 5k on Saturday. Not going to do the Stumble.

Monday Nov 5, 2012 #

8 AM

Core strength 20:00 [1]

Core strength and stretching. A little beat-up around the ankles after yesterday's event.

Sunday Nov 4, 2012 #

11 AM

Orienteering race 53:56 [4] 5.3 km (10:11 / km) +190m 8:38 / km
shoes: Icebug olx

Mid-Atlantic Championships, Green. Nice course in great orienteering terrain. Clumsy start to #1 when I didn't see the small trail to the control. Read the map wrong and went to #9 instead of #2, made me slow to 2 but helped later on when I was actually aiming for 9. Went more or less straight on the long leg to #4, aimed off right but must have run just under the control, a little too low to see the reentrant. Got into the next big feature to the E., recognized it and backtracked to the control. From there I ran with Dave Pruden for a couple of controls, then picked up Iliana S., then passed them both at the end.

The relay in the afternoon was a lot of fun. I think the points system worked out well, and the location was terrific, with a big view of the competitors crisscrossing the field. Of course it helped to be on the winning team, with Addie as lead-off runner. Addie had a great day, having won Brown earlier and chasing down Nicole L. in the relay. It was a little cruel to pit Don Davis against AJ Riley on the 3rd (easy) leg, but he held on against AJ's assault, and then Ken W. put it away.

Saturday Nov 3, 2012 #

9 AM

Road running 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Adrenaline 2

Easy run Wheaton Plaza - Leslie St. - Drumm Ave.

Friday Nov 2, 2012 #

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road. The wind was brisk, but the run felt great.

Thursday Nov 1, 2012 #

9 AM

Speed work 45:00 [5] 5.5 mi (8:11 / mi)
shoes: Adrenaline 3

Intervals at Einstein track. 4x1000m with 4min jog between. Target was 4:07. Times were 4:03, 4:09, 4:06, 4:07. No peeking during the intervals. 8-10 min jog to and from the track, and a few laps with strides before starting. Temperature was 45F with a few raindrops. My hands got a little cold (hard to push the buttons on the watch). It feels like the wrists and backs of the hands are the coldest part. I wonder if wrist warmers would help.

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