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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Road running10 7:18:33 48.91(8:58) 78.72(5:34)
  Orienteering6 6:31:58 19.95(19:39) 32.1(12:13) 987
  Trail Running1 48:00 5.3(9:03) 8.53(5:38)
  Total17 14:38:31 74.16(11:51) 119.35(7:22) 987

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Sunday Apr 27, 2014 #

Road running 1:04:00 [3] 6.8 mi (9:25 / mi)
shoes: Adrenaline 14

Forest Glen - Linden Lane - Beach Dr. - Old Spring Rd.

Saturday Apr 26, 2014 #

Road running 34:00 [3] 3.7 mi (9:11 / mi)
shoes: Adrenaline 14

Drumm loop.

Friday Apr 25, 2014 #

Road running 42:00 [3] 4.6 mi (9:08 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Still feeling deep tiredness in my legs from Wednesday's race.

Fell asleep in my office 2 hours later.

Wednesday Apr 23, 2014 #

Road running race 45:33 [5] 10.0 km (4:33 / km)
shoes: Adrenaline 14

Goddard Spring 10k. This didn't go too badly. Splits were slightly positive. After the first partial lap, the next 2 full laps were 9:25, but I fell off the pace on the 3rd and 4th, but only by about 5 seconds. It's been a while since I ran one of these. I ran 43:26 in October 2011, but hey, I was still in my 50s then.

Monday Apr 21, 2014 #

Trail Running 48:00 [3] 5.3 mi (9:03 / mi)
shoes: Adrenaline 14

Greenbelt Park Perimeter Trail. 60 degrees and sunny. Trail had a few muddy spots, and there were 4 or 5 downed trees across the trail. No butterflies yet, except for 1 E. Tiger on the edge of the marshy area at the S. end of the park, which is odd only because it's not usually the first butterfly of the season.

Sunday Apr 20, 2014 #

Road running 52:00 [3] 5.5 mi (9:27 / mi)
shoes: Adrenaline 14

1.5 miles around the Jennings loop with Mei-An in 16:30, then another 4 miles at about 9:00 pace.

Saturday Apr 19, 2014 #

Orienteering 41:00 [4] 5.0 km (8:12 / km)
shoes: Inov8 Oroc 280

Test run on some of the proposed courses at Fountainhead. What I can say is, this was fine running!


My computer died this afternoon and I had to get an emergency replacement. It had given me a warning on Friday (snow crash). Today it blacked out once, was able to restart, then the second time an hour later it was gone for good. It was a 17" MacBook Pro, only 3 years old. They don't make 17" any more (probably because they can't get the "Retina" display big enough). Too bad, I liked having all that screen real estate.

Anyway, I got a new one at the Apple store, and the remarkable thing is how easy it was to get it up and running. I had a Time Machine backup a couple of days old, and it transferred everything, including my licensed applications (which I wasn't looking forward to dealing with). Now it's just like my old computer, but a lot faster.

Sunday Apr 13, 2014 #

Orienteering race 1:05:00 [5] 4.9 km (13:16 / km) +135m 11:40 / km
shoes: Inov8 Oroc 280

West Point Day 2 Green. The "new-style" map day. I like this map much more than the old style. Unfortunately, this didn't translate to much better performance, but my problems were more obviously my fault, as opposed to random chance. Generally good map contact and good route choices, but some control-picking errors.

On #1, I got a little off, looked back, saw a control and ran to it, but it was our #13. Relocating from that point was easy, but a minute or so lost. #2, fumbled with some rocks that weren't right, saw a control up on the road, and relocated quickly from there. Then a very enjoyable 3-4-5-6, in contact all the way, but slowed by a brief downpour.

On #7, it was hard to see the split rock that the control was "between," but another runner gave it away. Pretty good on #8, but I saw GlenT in the rear-view mirror, stayed ahead of him to 9 and 10, even-up on 11, then fell behind on 12 when I overran the control, thinking it was on the cliff to the right.

Saturday Apr 12, 2014 #

Orienteering race 1:08:00 [5] 5.5 km (12:22 / km) +132m 11:02 / km
shoes: Inov8 Oroc 280

West Point A-Meet Day 1. This was the "old-style" map day. Tomorrow we get the revised and improved "new-style" map. I think the issues were in focus today. The main problem I had was finding the feature in the circle. And the ones I had trouble with weren't necessarily the ones others had trouble with, implying that there was a certain amount of luck involved in hitting the controls.

It seems like every control entailed some scrambling inside the circle, and with 18 controls that adds up to a fair bit of time. The worst for me were 6 (seemed like a lot more rocks than mapped and had to relocate off the road), 14 (came over the bare rock and kept passing cliff after cliff on the way down the spur, worried I was getting too low), 15 (again more detail than mapped) and 17 (bad route choice through the swamp, but very difficult to make sense of the situation once I arrived in the right place). i admit to being helped by seeing other runners, particularly towards the end.

Still, I got from place to place in good time and I was happy with the run. Pushed hard, kept my wits, no big blunders. Plus it was a gorgeous day, which always improves one's attitude. It's funny to come across a pile of snow in a hidden crevice on a hot sunny day.

Thursday Apr 10, 2014 #

Road running 35:00 [3] 3.8 mi (9:13 / mi)
shoes: Adrenaline 14

After a European teleconference taken at home, I got a run around the neighborhood in 60-degree weather, on the way to 70 this afternoon. Magnolias are suddenly in full bloom, and some fruit trees and Forsythia too.

Wednesday Apr 9, 2014 #

Road running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Adrenaline 14

Another easy run on the perimeter road.

Tuesday Apr 8, 2014 #

Road running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Adrenaline 14

Perimeter road at GSFC. Nice day, sunny and windy. Feelng good in the legs, lower back a bit stiff but not painful.

Sunday Apr 6, 2014 #

Orienteering race 56:49 [5] 4.9 km (11:36 / km) +180m 9:48 / km
shoes: Inov8 Oroc 280

Flying Pig Day 3 Middle Green. OK, finally a good run. No big mistakes, just a few minutes here and there.

The terrain between #2 and 3 looked pretty easy on the map, but somehow got really confusing as I worked my way around the top of the big reentrant system. I came around a little too far and saw a control in a ditch, I think on Brown, then finally made sense of the spur and saw the right reentrant from above.

A minute lost on #6, attacked from the corner of the field but contoured around a little too far, saw what I thought was the control and barreled down the hill, but it was on a rock 80m west and down 2 contours. This area has so few mapped point features it seemed like there was a control on every one of them.

From 7 to 8 I went up to the trail, which turned out to be a good choice. I tried to attack from the place where the trail starts to go up, but I went a little far. Came down along the fence line (but didn't see the fence), stopped when I got to the right pace count, then spotted the tree quite a bit farther downhill and back to the south. The good thing was it was clearly visible from this direction.

I had a chuckle crossing the cornfield diagonally along the line from 11 to 12 when the cornrows lined up in exactly the right direction, pointing the way like runway lights. Take your pleasures where you can find them.

Wretched job on #14, went down to the building without noticing that the control was 2 contours up from it. Then 15-16-17-18 were pretty easy, but I routinely mess up this kind of thing, so I traded off a little speed in favor of certainty. No surprises.

Saturday Apr 5, 2014 #

Orienteering race 1:48:07 [5] 7.4 km (14:37 / km) +300m 12:09 / km
shoes: Inov8 Oroc 280

Flying Pig Day 2 Long Green. Another big disappointment. Boy, I'm on a roll. I ran very well on 13 out of 14 controls, taking only 66 minutes in total. But on that one control, 42 minutes.

It was No. 5, a long leg admittedly, but should have taken about 15 min. I made my way to the ridge trail in good style, and ran up the ridge to the junction where the little trail forks off to the left. I didn't even see that junction on the map, and still have trouble seeing the left-hand trail in all the green. But I took that left fork and didn't know it. And things didn't immediately strike me as wrong, so I kept pushing for the ponds, which of course, never arrived, and there it went from bad to worse. I got into a forest of brambles, and took forever to get out of them and relocate, all the way back to that junction, which I still didn't read right but decided to try because the other way obviously didn't work. And now there was blood in my socks.

So another good run ruined on a fairly easy leg. Other than the place where I shouldn't have been, the woods were reasonably nice, and the weather was a big improvement over yesterday.

Friday Apr 4, 2014 #

Orienteering race 53:02 [4] 4.4 km (12:03 / km) +240m 9:28 / km
shoes: Inov8 Oroc 280

Flying Pig Day 1 Green Middle. I mispunched, darn it. Completely skipped #15, and then wondered why I had to go so far along the road to 16. But my time wasn't so great anyway because of a mistake earlier on #5. I had a good plan, but the real problem was I crossed the river downstream of where I thought I was. So I went up the last reentrant at the edge of the map, and recognized the problem pretty quickly, but contouring back along the slope was really slow due to bad footing in the mud. Probably 4 minutes lost. So, two big mistakes marring an otherwise competent run.

The course was physically demanding, made even more so because of the saturated ground and high water. I got soaked out on the model map just after noon, but no rain on the Middle course, just wind. Tomorrow should be nicer, but I'm sure it will still be muddy.

Wednesday Apr 2, 2014 #

Road running 38:00 [3] 4.4 mi (8:38 / mi)
shoes: Adrenaline 14

Another E-Z run around GSFC perimeter road. Partly cloudy, temp in the 50s. A little faster this time. Did 6 strides on the flat sections of the dirt road. Felt it in the calves. No butterflies this time (more sun might have helped).

Tuesday Apr 1, 2014 #

Road running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Adrenaline 14

Easy run around GSFC perimeter road. The air warmed up rapidly as I was going around, and the sun came out. A beautiful afternoon. The hot water is out in our building so it was either a cold shower or a paper towel wipe down. (The wipe down, of course. It didn't get that hot.)


FOY lepidoptera (at GSFC) -- almost certainly an Eastern Comma (given the topside coloration it could hardly be anything else), but I didn't get a very good view. If it was a Comma, it was a pretty small individual, which may be normal for these overwintering adults. Unlike almost every other kind of butterfly, they emerge from the chrysalis in the fall and survive the winter, nestling in crevices in the bark of trees, emerging on occasional sunny days to mate (hopefully). This one was on the flat part of the dirt road just above the pond. It ended up on the outside of the fence where I couldn't chase it.

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