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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Road running10 7:54:26 52.9(8:58) 85.13(5:34)
  Orienteering6 6:22:11 17.77(21:30) 28.6(13:22) 600
  Trail Running3 2:46:20 18.2(9:08) 29.29(5:41)
  Total19 17:02:57 88.87(11:31) 143.02(7:09) 600

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Friday Jun 30, 2017 #

Road running 49:03 [3] 5.5 mi (8:55 / mi)
shoes: Adrenaline 15

Hill repeats. 6xhills at ~36s, with jog back down. Then another 3.5 miles.

Wednesday Jun 28, 2017 #

Trail Running 47:20 [3] 5.2 mi (9:06 / mi)
shoes: Adrenaline 15

Greenbelt Park Perimeter Trail on a really nice day.

Sunday Jun 25, 2017 #

Orienteering race 42:17 [3] 2.2 km (19:13 / km) +70m 16:35 / km

This was an embarrassingly bad performance. I had the wrong basic approach, and when it went bad, I doubled down. I was micro-navigating, and the result was that every leg became a major ordeal. Every few steps required map study. Features appeared in front of me that I couldn't recognize on the map. I got way off-route several times, and had to backtrack.

Reviewing the map later on, the contour features made complete sense, and al the stuff I couldn't understand earlier was right there on the map. And I couldn't believe how short the legs actually were! Just a dumb strategy for this course. I really want a do-over. I think another day on this and I could get it right.

Anyway, throwing out this day I managed second overall in the combined M65+ standings, behind Geraint Edmunds who was the class of the field.

Saturday Jun 24, 2017 #

Orienteering race 1:09:12 [4] 5.1 km (13:34 / km) +150m 11:50 / km
shoes: Spirit OLX (last)

Long course at CTOC Gold Rush. This was a disappointment. One easily avoidable mistake (a 180 error) took me out of contention. There was only one place I was able to get some speed going, taking the road and trail from 4 to 5, and on that leg I had the fastest split, but not by much. It turned out that cutting any of the corners slowed you down. 4th place, but a bronze in the U.S. Champs.

Friday Jun 23, 2017 #

Orienteering race 16:16 [5] 2.2 km (7:24 / km)
shoes: Roclite 280-2015

CTOC Gold Rush Sprint. The first leg wasn't so good -- I need to figure out how to get my head in the game before the start. Then a good series, running well, looking ahead. Things started to fall apart around 10 and 11, and I couldn't remember which building was which and whether I'd made this or that turn yet. Then got it back together for a great run to 12, and on in. First in M65, but Dennis was a few seconds faster with a good run on Brown.

Tuesday Jun 20, 2017 #

Road running 48:57 [3] 5.5 mi (8:54 / mi)
shoes: Adrenaline 15

Hill repeats. 6xhills @30s, about 1/3 of the way into a 4-mile run. Once a week, 4 weeks in a row so far.

Sunday Jun 18, 2017 #

Trail Running 48:00 [3] 5.2 mi (9:14 / mi)
shoes: Adrenaline 15

2 laps on the trail loop at Wheaton Park at around noon.

Saturday Jun 17, 2017 #

Orienteering 2:10:00 [3] 7.7 km (16:53 / km)
shoes: Icebug olx 2nd

SSS event at Lake Needwood by Nadim. This was supposed to be a control-picking exercise, but I turned it into a relocation exercise. I had all kinds of trouble, most of it in the bland areas with little contour detail. The grass was tall in places and I found 7 ticks when I got home, all above the waist. And one more in the car the next day.

Friday Jun 16, 2017 #

Road running 43:27 [3] 4.9 mi (8:52 / mi)
shoes: Adrenaline 15

Muggy morning but comfortable running.

Wednesday Jun 14, 2017 #

Road running 49:09 [3] 5.5 mi (8:56 / mi)
shoes: Adrenaline 15

Hill repeats. 6xhills @ 30-40s, about a third of the way into a 4-mile run. Third week in a row (once a week) and the workout seems to be getting easier -- at least, it seems easier to keep up the intensity through the repetitions. And I felt great in the last mile of the run.

Tuesday Jun 13, 2017 #

Road running 42:34 [3] 4.9 mi (8:41 / mi)
shoes: Adrenaline 15

Started around 10 a.m., and it was hot.

Sunday Jun 11, 2017 #

Trail Running 1:11:00 [3] 7.8 mi (9:06 / mi)
shoes: Adrenaline 15

3 trail loops out of the Wheaton Dog Park. I go down to the lake, over to the Nature Center, up the hill along Kemp Mill, through the maintenance yard, and past the high school. It's about 2.6 mi and I can stop at the car and get a drink of water. Only the first and last bits are on paved trails.

Saturday Jun 10, 2017 #

Orienteering 43:09 [4] 3.7 km (11:40 / km) +180m 9:23 / km
shoes: Icebug olx 2nd

Summer Series at Fountainhead. Man, this is some nice forest. I ran at a comfortable pace (well, maybe not so comfortable right at the start, no warm-up before hitting the first hill). A couple of smallish errors. Oh, and I probably should have picked a better place to cross the marsh, because the way I did it was ankle-deep in mud.

Thursday Jun 8, 2017 #

Road running 48:48 [3] 5.3 mi (9:12 / mi)
shoes: Adrenaline 15

Hill repeats. There was a wood chipper operating on my usual hill course, so I ran on a different street, which is part of the same hill. A little steeper, maybe a little longer. 6 hills at ~40s, about a third of the way into my regular 4-mile run. There's a long steady uphill right after the end of the repeats that takes me about 3 minutes at a slow jog, and I think it may end up being part of the workout too.

I watched the Comey hearing this morning just before running. Not much new in the way of disclosures, but it sure raised my opinion of Comey. A really impressive guy. On the other hand, Sen. McCain didn't seem to know where he was, who he was talking to, or what his committee was doing. It's time for that guy to retire.

Wednesday Jun 7, 2017 #

Road running 1:03:31 [3] 7.0 mi (9:04 / mi)
shoes: Adrenaline 15

A longer run today. Through the National Seminary property and down to Beach Drive. It was in the low 60s, and drizzled a bit in the last 2 miles.

Tuesday Jun 6, 2017 #

Road running 44:31 [3] 4.9 mi (9:05 / mi)
shoes: Adrenaline 15

Neighborhood run this morning. Spectacular day -- dry, sunny, breezy, 65 degrees.

Monday Jun 5, 2017 #


Addie is touring Europe and North Africa. She has a blog: A Summer in Africa

Sunday Jun 4, 2017 #

Orienteering 1:21:17 [4] 7.7 km (10:33 / km) +200m 9:21 / km
shoes: Roclite 280-2015

Hey, Hey Jug Bay. Mass start with beer. I was running comfortably in a pack for a while but somehow missed it when they all punched #4. So I went back to get it, fell behind, and passed people for a while. Second loop started to get tiring and the mistakes began to accumulate. Third loop was just a slog, and I was happy to have Jan M. to think for me. Finished 10th out of 20, which wasn't as bad as I thought. The picnic afterwards was great as always.

Saturday Jun 3, 2017 #

Road running 35:36 [3] 4.0 mi (8:54 / mi)
shoes: Adrenaline 15

Neighborhood run around 11 a.m., 75 degrees and really pleasant.

Thursday Jun 1, 2017 #

Road running 48:50 [3] 5.4 mi (9:03 / mi)
shoes: Adrenaline 15

Hill repeats. Approx. 1.5 miles easy, then 6x hill @ 30s with jog back down, then continue 3 miles easy. This is really tiring. Full muscle fiber recruitment.

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