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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Field work2 9:00:00 10.56(51:07) 17.0(31:46)
  Orienteering6 6:39:02 21.78(18:19) 35.06(11:23) 540
  Road running7 4:43:27 31.5(9:00) 50.69(5:35)
  Trail Running1 50:05 5.2(9:38) 8.37(5:59)
  Total16 21:12:34 69.05(18:26) 111.12(11:27) 540

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Saturday Sep 30, 2017 #

Orienteering 55:00 [3] 3.0 mi (18:20 / mi)
shoes: Roclite 280-2015

Corridor training at Great Falls. I drew up this course a month or so ago, but never got around to trying it out. I made it extra wide (just under 100m), because I have had a lot of trouble with this kind of training in the past and wasn't sure I could do it at all. Good call, because I couldn't do it today. I got lost about halfway through, backtracked and regained the path from a big feature, tried again, got a little further before failing again. I went off in search of another relocation point, never really found one, went back to the start/finish and called it quits.

Thursday Sep 28, 2017 #

Road running 43:44 [3] 4.8 mi (9:07 / mi)
shoes: Adrenaline 17 Gray

Down through Forest Glen and up beside Georgia Ave.

Tuesday Sep 26, 2017 #

Road running 49:11 [3] 5.2 mi (9:27 / mi)
shoes: Adrenaline 17 Gray

Hey, a structured workout! Hill repeats, 6 @ 35s with about 40s jog back down. Apparently I was slacking. Times were 35, 35, 35, 35, 35, 33.

Monday Sep 25, 2017 #

Road running 30:19 [3] 3.5 mi (8:40 / mi)
shoes: Adrenaline 17 Gray

An easy run at noon. Fairly warm, and yesterday's exertion was heavy in my legs. I don't know, a 2-week setback makes it feel like I'm starting all over. Despite a pretty good spring and summer training level.

Then lunges, one-leg toe-touches, squats.

Sunday Sep 24, 2017 #

Orienteering 1:32:47 [3] 7.1 km (13:04 / km) +240m 11:11 / km

The Long Training course was really inspired, and I'm sorry more people didn't choose it, because it covered the same ground as Green and Red but it was a lot more interesting. The course included two groups of controls that were on little mapped "islands" with gaps in between them where the map had been removed, and 7 controls that could be taken in any order, window-style.

I ran well. No navigation errors, and I spiked every control. Only a couple of places where I could have executed better. On 3-4, which was a very fine leg, I kept changing my plan as every route looked like ugly woods, but my last chance was along the power line which was turned out to be the ugliest by far, and slow going. Pretty much perfect on the islands, picking up the features correctly when I entered each new map segment, but I was being very deliberate on the compass work across the blank gaps.

It was hot and I didn't go very fast, because I was trying to make sure I didn't stress my ankle too much. I wore the brace. It did swell up temporarily afterwards but there wasn't any discomfort. A really nice course design by Craig Shelden.

Saturday Sep 23, 2017 #

Road running 34:02 [3] 4.0 mi (8:31 / mi)
shoes: Adrenaline 17 Gray

Another test run, feeling better this time and running well, still some late fatigue appearing in the ankle.

Tuesday Sep 19, 2017 #

Orienteering 28:42 [3] 3.0 mi (9:34 / mi)
shoes: Adrenaline 17 Gray

A light run checking out the ankle. A little discomfort on the medial side. Afterwards, some leg exercises -- lunges, squats, one-leg toe-touches.

Sunday Sep 17, 2017 #

Orienteering 1:00:41 [3] 4.1 km (14:48 / km) +100m 13:12 / km
shoes: Icebug olx 2nd

The nightmare continues. Much easier terrain today compared to yesterday, but another two big mistakes. I hared off to #6 and got lost in the paths. It didn't help that my map was upside-down for part of it. A long time relocating, 10 minutes lost. Then on #7, I had a pretty clean route, touching the corner of the fenced-in field, but somehow got my position off when I crossed the power line and spent a long time trying to make sense of the map. Another 5 minutes lost there.

By far my worst performance on Brown.

Saturday Sep 16, 2017 #

Orienteering race 1:22:48 [4] 4.2 km (19:43 / km) +200m 15:55 / km
shoes: Icebug olx 2nd

I wasn't sure I would be able to run today. The sprain a week ago was about as bad an ankle sprain as I've ever had, but I rehabbed it pretty aggressively (ice the first day, then compression, plus anti-inflammatories). I wore a soft brace when I set out the Hemlock controls on Monday and felt no pain. Today, It was still a little swollen in the joint area and down the foot towards the toes. Ran with the ankle brace again.

Anyway, it didn't turn out that running was my problem, it was incompetence. A big mistake on #5, I don't understand why I missed two stream crossing, but I got into the wrong stream and couldn't figure out where I was without bailing out to the road. About 15 minutes lost. Then another mistake on #9, I had previously made good time going up to the road from 2 to 3, but it was a bad choice from 8 to 9. I had trouble locating my position along the road, overran the control, and by luck came down right on #10. So backtracked to 9.

Disappointing performance in nice terrain. The uphill runs didn't bother me, but errors killed me.

Tuesday Sep 12, 2017 #

Field work 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Roclite 280-2015

Setting out the water stops for Hemlock. I parked at the trailhead on Evans Ford Road, which has a sketchy little pullout. One water stop was about 200 meters away, and the other one was about a klick over a ridge and along a trail.

Dammit, a bunch of chigger bites appeared on my feet today, must have gotten them in the woods yesterday. Crazy itchy but at least they're not suppurating yet. I have some steroid cream that was prescribed for Addie the last time she had bites.

Monday Sep 11, 2017 #

Field work 8:00:00 [3] 15.0 km (32:00 / km)
shoes: Roclite 280-2015

Set out 42 controls and streamered the other 8, for Hemlock this weekend. Nice day, woods open and fast, navigation was straightforward, but my GPS track was nowhere near my location on the map, which was weird. Persisted even after I reset the phone. When I've done this before, the GPS was right on the map within 5 meters or so.

Sunday Sep 10, 2017 #

Orienteering race 1:19:04 [4] 10.0 km (7:54 / km)
shoes: Icebug olx 2nd

Canadian-style score-O at Lake Accotink. Pretty good start, picked off 3 early dogbones and working on the 4th, but forgot what I was doing and started another one in the middle of it. Then I had the map upside down and ran off the wrong side of the road looking for the other end of it, stupid stupid stupid. No other problems navigating, but I could have made better use of my time, and in the end I lost track of it and had a 9-minute run-in with only 5 minutes left.

I sprained my left ankle on the road running back in. No particular reason that I could remember, just rolled off a stone. RIICE, where the second I is the drug.

Saturday Sep 9, 2017 #

Road running 34:14 [3] 4.0 mi (8:34 / mi)
shoes: Adrenaline 17 Gray

4 miie loop with 2 sets of 4 strides (30s fast, 1min normal pace). I guess the idea is to keep approximately the same cadence.

Friday Sep 8, 2017 #

Trail Running 50:05 [3] 5.2 mi (9:38 / mi)
shoes: Adrenaline 17 Gray

Greenbelt Park Perimeter Trail at noon.

Tuesday Sep 5, 2017 #

Road running 56:02 [3] 6.0 mi (9:20 / mi)
shoes: Adrenaline 17 Gray

Noontime run and hot. Down to Rock Creek via Forsythe Ave. Kind of a tough road to run, twisty and narrow. Up Old Spring Road, after stopping at the water fountain where it leaves Beach Drive.

Monday Sep 4, 2017 #

Road running 35:55 [3] 4.0 mi (8:59 / mi)
shoes: Adrenaline 17 Gray

Mid-morning run. A lot of people walking back from the Kensington Labor Day parade.

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