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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Road running9 6:57:52 44.61(9:22) 71.8(5:49)
  Orienteering5 5:02:56 17.4(17:25) 28.0(10:49) 71518 /20c90%
  Cycling3 4:53:00 58.3(5:02) 93.83(3:07)
  Total17 16:53:48 120.31(8:26) 193.62(5:14) 71518 /20c90%

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Thursday Nov 30, 2017 #

Cycling 1:43:00 [3] 22.0 mi (4:41 / mi)

Bike to work. I put my clothes, computer, and lunch in Florence's car (15.5 lbs, I weighed them), and she dropped them off in my office. This evening I'll put my bike in the car and drive home together. Good deal.

Sligo Creek trail to Northwest Branch to Northeast Branch to Indian Creek. Then around past the Greenbelt Metro, through Old Greenbelt, and onto the Parkway ramp to GSFC via a little trail from the end of Northway. It's such a nice ride.

It was sunny and cool this morning. I waited until the chill was off and started riding at about 9:30. Got up to 50 degrees towards the end, but I didn't feel like stopping to shed.

Wednesday Nov 29, 2017 #

Road running 39:23 [3] 4.3 mi (9:10 / mi)
shoes: Adrenaline 17 Gray

At GSFC today, in shorts and 60-degree weather. Last warm day like this for some time.

Tuesday Nov 28, 2017 #

Road running 35:36 [3] 4.0 mi (8:54 / mi)
shoes: Adrenaline 17 Gray

The regular 4 mile loop in the neighborhood. I waited just long enough to get the chill out of the morning, and it was really nice, sunny, calm, just under 50F.

Sunday Nov 26, 2017 #

Orienteering race 1:04:00 [4] 6.0 km (10:40 / km)
shoes: Adrenaline 17 Gray

Score-O on the UMD campus at College Park. 30 controls was not quite enough for the 90 minute time limit, but it's the maximum the regular e-punches will hold, so that seemed like a reasonable number to set out. Apparently a few controls were stolen between about 9:45 and 10:15. They were replaced early but it's likely the e-punch units are gone for good.

The run was enjoyable and the day was great. I wasted time with some bad route choices (micro) and a couple of controls that I should have picked up early but left to the end.

Saturday Nov 25, 2017 #

Cycling 1:30:00 [3] 14.3 mi (6:18 / mi)

Biking with Addie! Mei-An drove us to College Park and we rode back from there. Really nice day, getting up towards 60F.

Thursday Nov 23, 2017 #

Road running 50:00 [3] 3.5 mi (14:17 / mi)
shoes: Adrenaline 17 Gray

Warm-up. I parked outside Rob's house on Elsmere and jogged to the arena, then went up and down the trolley trail for most of an hour, walking some after I finally started to get warm. It was 26 deg.F at 8 a.m. but as soon as the sun came up a bit it felt good. I didn't bring any warm-ups, just got out of the car in the clothes I was going to run in.

Road running race 47:52 [5] 10.0 km (4:47 / km)
shoes: Adrenaline 17 Gray

Bethesda Turkey Chase. I ran a pretty steady race, but I don't know for sure because I only saw mile marker 2 and 5. At 2mi I was at 15:04, and at 5mi 38 something. It felt really long from 5 to 6. My legs felt great, breathing was 1-1 for a lot of that time.

Last year's time was 46:28, a minute and a half faster than this year. No good reason comes to mind, but clearly my races this year have been slower.

First in my age group, out of 38 runners. That's one goal accomplished for this season.

Tuesday Nov 21, 2017 #

Road running 27:52 [3] 3.0 mi (9:17 / mi)
shoes: Adrenaline 17 Gray

Just a short run, trying to stay light on my feet and quick cadence.

Sunday Nov 19, 2017 #

Orienteering race 1:46:30 [4] **** 9.0 km (11:50 / km) +360m 9:52 / km
spiked:18/20c shoes: Spirit OLX (last)

QOC Great Falls. The Park Service places severe constraints on our courses, so they're always a little convoluted. But the woods and the terrain are so great that it's worth the work. I ran better today than I ever have at this park, and ran 18 really good controls, but there were also 2 horribles. I'm not sure I can completely explain what happened, but I wasn't paying as close attention to the landforms as I was the rest of the time.

I lost about 17 minutes on 11, trying various approaches and finally going all the way down to the trail, running around the circumference of the hill and still failing at first to recognize the right reentrant. The state of confusion persisted through #12, and from then on I was good again.

Thursday Nov 16, 2017 #

Road running 1:07:40 [3] 7.1 mi (9:32 / mi)
shoes: Adrenaline 17 Gray

What a nice day! Sunny and high 50s. I planned to run 4 miles, but I was daydreaming and found myself off course, not once, but twice. The second time I was already on the longer route so I decided to just keep going. It's kind of pleasant when your mind goes blank and you're not even aware of the passage of time. But it's not real good for orienteering performance.

Wednesday Nov 15, 2017 #

Road running 36:02 [3] 4.0 mi (9:01 / mi)
shoes: Adrenaline 17 Gray

Took a telecon at home this morning then went for a run, sunny and cool at midmorning. What a life.

Tuesday Nov 14, 2017 #

Road running 36:32 [3] 4.0 mi (9:08 / mi)
shoes: Adrenaline 17 Gray

I woke up this morning and felt like running. It was 38 deg F, and I put on tights, long-sleeve shirt, hat and gloves. I passed a woman going the other way dressed in shorts and a tank top.

Sunday Nov 12, 2017 #

Orienteering race 42:40 [5] 4.0 km (10:40 / km) +120m 9:17 / km
shoes: Spirit OLX (last)

BrownX, Day 2. Oh, man. What a disappointment. I had a good run today, but I mispunched at #7. I was too low on the hill and came out in the northern ditch, ran south, and saw the control in a small ditch with a crowd of people, so I punched and ran on. It was the only time I didn't check the control code, and it was the wrong one. The right one was a little further on. If I had checked I could have spent a few minutes looking for it and still had the best 2-day time.

It was good course setting, though, taking us out of the distinct open hills and abruptly into the vague flatland. It required a change of pace. The long leg 2 to 3 was also good, many ways to go, and none of them easy.

Saturday Nov 11, 2017 #

Orienteering race 45:39 [3] 4.7 km (9:43 / km) +150m 8:23 / km
shoes: Spirit OLX (last)

Classic Champs Brown. Gorgeous day and a really nice area, from the assembly to the start to the forest itself. I started out kind of tentatively, taking a roundabout route to the first control (on the trail all the way to the stream crossing, then up the reentrant and up to the spur). It was safe, but it was a little slow. Then on #2, a parallel error and would have been a disaster but for the barbed wire fence. Better but not perfect on 3-5, tentative at the decision points. Then I got wind in the sails, taking the direct route to 6 and good running from there on in. I was pretty happy with the run.

Fastest time on Brown today, but only by about a minute. It could easily have gone another way.

Wednesday Nov 8, 2017 #


3rd person in the household to get this cold. It's going to keep me from running for fun, but not from the Q3 event, if it doesn't get any worse.

Tuesday Nov 7, 2017 #

Road running 36:51 [3] 4.0 mi (9:13 / mi)
shoes: Adrenaline 17 Gray

Morning run in the neighborhood. Cloudy and 43 degrees, but no rain yet. There was one of those speed radar signs at one intersection. No cars around, and it picked me up from a long way away, a steady 7 on the sign, until I sped up and it went to 9.

Sunday Nov 5, 2017 #

Orienteering race 44:07 [5] 4.3 km (10:16 / km) +85m 9:20 / km
shoes: IceBug Olx 4

DVOA Mt. Penn Brown. For a variety of reasons I didn't fancy my chances on this course (vague contours, downhill course, rain, or at least glasses-off weather, yada yada). But happily, things went much better than expected. There were lots of mapped features to navigate by, the visibility was great (the glasses stayed on all the way), and I found I could run fast and stay in control. What's better than that?

The leg from 1 to 2 was the technical crux of the course, although I didn't know it at the time, and I handled it o.k. I left the road where the big ditch crossed it, and on compass I was a little uphill of where I should have been, but I ran across the rocky stuff just north of the control, and I could see the thicket from there.

After #3 turned out easy, following the stone walls into the control, I decided I should speed up. On the long leg to 5 I went through some crud and came out at the swimming pool in the field, which worked out well. I left the road after the power line cut and attacked from the rocks at the top of the hill.

A small error on 6, when I got drawn into the wrong control, but I got back on course, losing a minute or so. Left the road to 7 a little early and found another wrong control at the top of the hill, but no time lost there.

First on BrownX by a wide margin.

Thursday Nov 2, 2017 #

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

Hey, rode my bike to work today! It's been about a year since I did this regularly. The reason is Florence doesn't work at Goddard any more. I used to send all my stuff (clothes, lunch, computer) in with her, ride in, then load my bike in her car for the ride back. Not having that luxury makes the logistics a lot more challenging.

But today she did spend the day at Goddard, and I pulled the old trick. It was a beautiful day - cloudy and 50 to start, sunny and 60+ by the time I arrived. I felt surprisingly good, strong the whole way and no particular problems except a little twinge in one knee. Not too worried about that at this point.

Wednesday Nov 1, 2017 #

Road running 40:04 [3] 4.5 mi (8:54 / mi)
shoes: Adrenaline 17 Gray

GSFC perimeter road at noon. Cloudy and calm, 52 deg F.

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