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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering9 8:15:57 31.44(15:46) 50.6(9:48) 1040
  Hiking1 7:30:00 12.0(37:30) 19.31(23:18)
  Road running9 6:18:59 42.8(8:51) 68.88(5:30)
  Map Walk1 4:00:00 4.97(48:17) 8.0(30:00)
  Trail Running2 3:31:33 11.41(18:32) 18.36(11:31)
  Cycling2 3:14:00 43.0(4:31) 69.2(2:48)
  Total24 32:50:29 145.63(13:32) 234.36(8:24) 1040

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Sunday Apr 30, 2017 #

Trail Running 2:27:33 [3] 7.1 km (20:47 / km)
shoes: Icebug olx 2nd

Still can't navigate in this park. There must have been a magnetic anomaly between 2 and 3. No matter where I started from, I always ended up at the road.

Saturday Apr 29, 2017 #

Trail Running 1:04:00 [3] 7.0 mi (9:09 / mi)
shoes: Roclite 280-2015

Trail run at Wheaton. Well, 2/3 trail, and the rest of it on paved paths. There was construction on the path down from the dog park to the lake. A sign said "Trail Closed" but when I got around to the other end of it there was no sign and nothing to keep people off the trail. It was pretty much the same when we held the O meet at Wheaton last month, trails newly paved, with cones and signs at one end and nothing at all on the other. And people walking on them. In that case I made the executive decision to ignore the signs. I should have done it again today.

Friday Apr 28, 2017 #

Cycling 1:40:00 [3] 22.0 mi (4:33 / mi)

Biking to work! Florence is at Goddard today, so I packed a bag and put it in her car. Left around 8 :15, and it was already 70 degrees.

There is bridge work on the Northeast Branch near the West Hyattsville Metro, and the bridge is closed. I went around the other side of the Metro station, through the back side of some apartment buildings, and took a likely-looking path which eventually brought me out to Queens Chapel Road where the trail crosses.

Thursday Apr 27, 2017 #

Hiking 7:30:00 [3] 12.0 mi (37:30 / mi)
shoes: Roclite 280-2015

Streamering control locations for Rosaryville. I got there at 9 a.m., got 30 streamers out by 1 p.m., ate a sandwich, and did the remaining 21 in the afternoon. Got the last one at 4 p.m., but it was a half-hour back to the parking lot. I missed one -- there should have been 22 in the afternoon but one of them was off the bottom of my map.

The rootstocks currently on the map are useless. I had 2 controls on rootstocks originally, and I couldn't even find one of them. So I relocated both of them. Another one is on a knoll that's now dwarfed by a 1.5m rootstock, but I left it where it is. The rootstock blocks the view of the knoll from that side, but it wasn't very visible to begin with. I'll hang it high.

I used Open Orienteering Mapper on my phone to great advantage today. I imported the georeferenced OCAD file into OOM on the Mac, and added a PDF of the all-controls map from Condes as a template. I adjusted the template to match the map. Then I made the map invisible, leaving the georeferenced template of the all-controls map. I exported that to my Android phone. It was brilliant. Every time I got to a control location, I turned on the phone and verified that my position dot was right in the center. A few times I was off (too low in a reentrant, wrong depression, obscured trails, the missing rootstocks), and I easily found the right spot. The phone battery lasted all day, although I had some spare batteries in my pack.

Wednesday Apr 26, 2017 #

Road running 49:28 [3] 5.7 mi (8:41 / mi)
shoes: Adrenaline 15

Around the Goddard perimeter road and antenna range.

Tuesday Apr 25, 2017 #

Road running 36:38 [3] 4.0 mi (9:10 / mi)
shoes: Adrenaline 15

Rain in the forecast, but it wasn't raining when I got up this morning, so I took the slot. There was a little drizzle in the air but comfortable running.

Sunday Apr 23, 2017 #

Orienteering race 39:02 [5] 3.5 km (11:09 / km) +240m 8:18 / km
shoes: Icebug olx 2nd

West Point Day 2. My run was cleaner than yesterday's, but I didn't think the course was particularly inspired. I lost a minute on #1, by failing to see the trail right out of the start and heading diagonally through the mountain laurel up and over the summit of the hill. For #4, I crossed the line of cliffs on a ramp diagonaling up to the left, picked up the small trail, and took it just past the brook and cliff, attacking from the bare rock feature. The ground seemed wetter and less rocky than mapped, but I stuck with the terrain features and went straight in. 5 and 6 were kind of fun, the contour features gradually appearing out of the green jungle. Leaving 6, I couldn't find the little white corridor, so I bailed out straight down the hill towards the tower and ran the trail down to the junction. I took the road all the way around the hill on #10, but I think over the top was probably better.

Saturday Apr 22, 2017 #

Orienteering race 47:20 [4] 3.4 km (13:55 / km) +90m 12:18 / km
shoes: Icebug olx 2nd

West Point Day 1. I loved the 1:7500 map from the minute I set out on it. The terrain features stood out like sentinels, and it was the first time I was able to navigate in this area with anything other than luck.

I went straight east leaving the start, and climbed the cliffs through the gap between the two little hills. Then squeezed past the upper cliff and went right to the control. AP has me losing a minute and a half there, but it must have been me just marveling at nature, as revealed in the map.

The only place I actually messed up was going to #3. I tried to pick up the little trail past the tip of the marsh, but never saw it, and then wandered without a plan, looking for the change in contours, when I suddenly realized I was in the open area and the taped-off bits were mapped as uncrossable. I had to backtrack a little, and the control was higher up the hill than I expected.

I made up for it on #4, climbing fast up the right edge of the cliff that extended down to the bottom of the valley, coming to the flat part where Carl M. and others were wandering with puzzled looks. The layout of the little rocky hills seemed clear to me, and the next big cliff confirmed it. I went around the right side of it, then crossed over to the left of the spur where the control was, as expected.

#8 was a bit of a head-scratcher, until I realized that it was down in the reentrant, a little hard to read on the map because of the rock markings.

This run was highly satisfying.

Thursday Apr 20, 2017 #

Road running 30:56 [3] 3.9 mi (7:56 / mi)
shoes: Adrenaline 15

Short and fast. I kept it at 2-2 breathing. Rest day tomorrow, drive to NJ.

Wednesday Apr 19, 2017 #

Road running 49:33 [3] 5.7 mi (8:42 / mi)
shoes: Adrenaline 15

The GSFC perimeter trail, with the antenna range this time. My legs are finally feeling better. I don't know why they got beat up so badly last week. I did a lot of walking yesterday, which I'm convinced is therapeutic. Also hopped on a bikeshare for a trip to the credit union, which is on center but a little over a mile away from my office.

Tuesday Apr 18, 2017 #

Road running 40:12 [3] 4.5 mi (8:56 / mi)
shoes: Adrenaline 15

Noontime run around GSFC perimeter road.

Sunday Apr 16, 2017 #

Orienteering 2:02:12 [3] 7.2 km (16:58 / km) +260m 14:23 / km
shoes: Icebug olx 2nd

QOC Platformpalooza at Cunninham Falls. This was fun, but it was hard both physically and technically. Some of the technical difficulty would have been alleviated with a complete map, but we knew what we were getting into -- a lidar base map with minimal field checking, and all controls on charcoal platforms.

I struggled a little with the first 2 controls when they weren't where I thought they'd be. My pace count was short the whole way through this event, and I finally got used to that idea. Big mistake on #6, it was a beginner's mistake and I shouldn't have made it. I aimed for and found a recognizable feature (platform and rootstock) but then ignored it because everyone else was going up much higher. Lost track of where I was but when I came back down I finally found the 2 big mapped boulders and the control was nearby. Lost at least 10 minutes.

Navigationally, things got much better after that, but it was still tough going. Steep, with lots of rocky ground, some of it loose, and deadfall, some of it old and dry. I nearly got beaned by a big stick that broke underfoot and spun upwards. Tripped and fell when a stick got caught in my shoe. And it was hot out. But did I say it was fun?

Saturday Apr 15, 2017 #

Road running 45:19 [3] 4.9 mi (9:15 / mi)
shoes: Adrenaline 15

I would have run longer but my legs felt like concrete.

Friday Apr 14, 2017 #

Road running 39:16 [3] 4.5 mi (8:44 / mi)
shoes: Adrenaline 15

Noontime run on the Goddard perimeter road.

Thursday Apr 13, 2017 #

Cycling 1:34:00 [3] 21.0 mi (4:29 / mi)

I left a bag of clothes at the office yesterday and figured I'd ride the round-trip today. But events conspired against that idea, so instead I put the bike in the car, drove in, and rode it home while Florence drove the car home with the bag of stuff.

It was a very nice ride, actually. Around 70 degrees, super pleasant, the time just flew by, and I didn't have the usual bonks that accompany the ride home in the afternoon. Maybe because I ate lunch at 2.

Wednesday Apr 12, 2017 #

Road running 49:17 [3] 5.2 mi (9:29 / mi)
shoes: Adrenaline 15

Hill repeats. A mile or so warmup, then 6x30s hills with a jog back down, then another 3 miles.

Tuesday Apr 11, 2017 #

Road running 38:20 [3] 4.4 mi (8:43 / mi)
shoes: Adrenaline 15

A noontime run on a warm day.

Sunday Apr 9, 2017 #

Orienteering race 21:54 [3] 2.4 km (9:07 / km)
shoes: Adrenaline 15

Flying Pig Sprint 1 (Urban). This was a lot of fun, but I sure stunk it up. I just don't know how to deal with these urban sprints. Something's wrong with my approach. I don't see the traps, I can't recognize buildings, I lose count of streets, and don't even talk to me about multi-level structures.

The first 2 controls were between a building and a pond, and I ran the wrong way around the pond twice, basically circling the pond 4 times. Great start. Other errors ensued, but that was enough to kill the race.

Orienteering race 15:00 [3] 2.2 km (6:49 / km)
shoes: Icebug olx 2nd

Flying Pig Sprint 2 - Parkland. This sprint was more my style. The navigation was easy -- much of the time I could see the next feature on leaving the control -- and I just ran. A few route choices (like which side of the circular pond) but I'm not sure there was much difference either way. I was in the lead for the entire course. Attackpoint credits me with no time lost, which may be the first time ever.

Saturday Apr 8, 2017 #

Orienteering race 41:29 [3] 3.7 km (11:13 / km) +210m 8:44 / km
shoes: Icebug olx 2nd

Flying Pig Long Brown. I was looking forward to this race, in open woods with big, steep hillsides, and I ran it pretty well. My navigation was good all the way through, and I kept up speed in the hills.

The only thing I did wrong turned out to be better than if I had done it right. Leaving #1, I planned a good route and executed it perfectly, only to find when I got there that it was actually #3 I had been aiming for. But in fact, going to #2 from 3 was a much more straightforward approach than straight up the many-headed reentrant, and I only lost about 10 seconds on the leg that way. Then I picked up 20 seconds flying back on the return trip to 3. Good deal all around.

Attackpoint shows me losing a 1:36 on #5, and it was because I was being extra careful around the low spurs near the river junction, and slowed down a little to be sure of my approach. A lot of people lost time here.

A really nice area and a fine day to be out in the woods.

Friday Apr 7, 2017 #

Orienteering 36:05 [3] 3.5 km (10:19 / km) +80m 9:15 / km
shoes: Icebug olx 2nd

Flying Pig Middle - Brown. I can't believe how brainless I was at the start. On the second control, I crossed the first road and headed north toward the second road. When I emerged from the woods I was back at the same road I started from, having run a complete circle in the woods without knowing it! Unbelievable. On the third control I got onto the wrong trail, and only figured it out when I passed a pit with a control in it, and couldn't see any pits along the trail I thought I was on. Not so bad but, hey.

After that I started navigating. There was an interesting area in the middle, flat and featureless except for about a dozen pits. I had 3 controls in the pits. You really couldn't see them until you were on top of them, and although I wasn't too crisp, I led several other people to each one.

Squeaked out a win by running fast at the end.

Wednesday Apr 5, 2017 #

Orienteering 49:12 [3] 5.2 mi (9:28 / mi)
shoes: Adrenaline 15

Hill repeats. My regular 4-mile run, but after about 1 mile I did 6 short hill runs, 35 sec or so, with a jog back down. Then ran the next 4 miles easy.

Tuesday Apr 4, 2017 #

Orienteering 48:43 [3] 5.8 mi (8:24 / mi)
shoes: Adrenaline 15

GSFC perimeter road and antenna range. Pace was pretty fast.

The pulmonologist told me today it was the first time since I started seeing him that my breathing test was normal. Lungs are clear and asthma is under control. So that's a new milestone. But it doesn't mean I can stop taking the drugs.

Sunday Apr 2, 2017 #

Orienteering race 1:15:00 [3] 7.0 km (10:43 / km) +160m 9:37 / km
shoes: Icebug olx 2nd

QOC Gunston Hall Red. Second time on the Gunston map, and it seemed a lot like the first time. Start in flat terrain with few features, then finish in steep ravines with few features.

I ran well but lost time on two controls. #7 in the middle of the flat, I was on route but I got confused when I hit the trail at a junction with a big signpost and couldn't figure out where it was on the map. Should have just carried on, but wasted minutes going back and forth. Then #15 in the steep area, looks easy but the terrain is more subtle than it appears at first glance, and I spent time looking for the spur in the wrong place.

It's a really fun area, but it's small, and too bad there isn't more of it.

Saturday Apr 1, 2017 #

Map Walk 4:00:00 [3] 8.0 km (30:00 / km)
shoes: Roclite 280-2015

Setting out controls for Lake Needwood next weekend. I was going to go some time during next week, but the weather doesn't look great, and today did. I met Don Fish and we split the duties. We left maybe 10 controls that are right on trails, and 4 that have numbers higher than our set goes. I'm hoping Valerie can fix us up with something.

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