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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Orienteering6 7:55:41 16.77(28:22) 26.99(17:37) 980
  Road running5 3:30:34 22.4(9:24) 36.05(5:50)
  Core strength1 20:00
  Total12 11:46:15 39.17 63.05 980

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Wednesday Oct 30, 2013 #

Road running race 14:07 [5] 2.0 mi (7:03 / mi)
shoes: Adrenaline 3

Goddard 2-mile "Fun Run" Fall 2013. Two miles has never been that "fun" for me (the best I can say about it is the torture doesn't last too long), but I've been running this race since the early 1980s, and the time span of the series has its own pleasures. Today's run was not as bad as it could have been.

Lousy training and multiple setback issues have limited my running this year. Those problems were absent last year and I set an unofficial NASA intercenter record for the 60+ age group last fall at 13:12. This year not so good.

I ran even splits, 7:03 and 14:07, and passed a lot of runners in the hills in the second half. Got a bit oxygen-deprived on the run-in and fell back 1 or 2 places. Not my worst time ever, but maybe my second-worst. That's OK, we're all aging. If you can't accept it you can't keep going.

Road running 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Adrenaline 3

Jogged to the 2-mile start. Did some warm-ups (slow run, race-pace, dynamic stretches, strides). Then a cool-down jog back across campus after the run.

Sunday Oct 27, 2013 #

Orienteering race 1:05:38 [4] 6.0 km (10:56 / km) +330m 8:35 / km
shoes: Inov8 Oroc 280

QOC Prince William Forest Green. Oh, boy, what a relief it is to be on a map I can understand! And not only understand, but read at running speed! But I guess Ontario and NH were good training after all, because here I anticipated the difficulties and stayed in contact (except for one place, on #8, didn't pick up the trail, went north until I could see the river, then knew where I was and went straight over to the control, a couple minutes lost). First on Green, and it's been a long while since I felt that good navigating in the woods.

Sunday Oct 20, 2013 #

Orienteering race 2:17:00 [3] 3.0 km (45:40 / km)
shoes: Inov8 Oroc 280

UNO Boulder Dash Green X Day 2. Epic fail. No skilz.

Saturday Oct 19, 2013 #

Orienteering race 1:24:29 [3] 5.09 km (16:35 / km) +120m 14:50 / km
shoes: Inov8 Oroc 280

UNO Boulder Dash GreenX Day 1. It took me a while to get into this map, although it shouldn't have, because it wasn't all that unusual. Slow start to #1, then a big mistake on #2. I left the trail with only a vague idea where I was, and ran down a parallel valley to the left. Sorting that out was the start of actual map-reading. Having run too far, I eventually came into the control from the opposite direction, following the bottom of the ridge, and I think it was easier from that direction.

After that, things went well. I stayed in constant contact with the map and felt really confident, enjoying the complexity and navigating well. Unfortunately, that also made me slow. And then another big mistake on #9, which was surely avoidable. It was exactly the same issue -- leaving the trail at a vague location. Got lost, relocated to the trail, found the stone wall this time, and what do you know, everything was o.k. after that.

Usually I can make up for some lost time by just running fast, but this time there was no opportunity for that. It was slow going for everyone. So that was it, 20 minutes lost due to making the same mistake twice.

Sunday Oct 13, 2013 #

Orienteering race 1:56:11 [4] 7.0 km (16:36 / km) +340m 13:21 / km
shoes: Inov8 Oroc 280

Canadian Nationals, Long Course 7a. Worser and worser. On the long leg from 2 to 3, I was committed to the trail route from the water stop around to the south and west, until at the last second I decided to cut the corner where the trail goes around the big hill. I can't explain what happened next. I went up the big reentrant on the northeast side of the hill, and suddenly found myself at the circular pond below the lake, way to the north of where I was supposed to be. Should have been an easy shot to the control from there, but wasn't, and I found myself at the power lines, again way to the north. What is this, the twilight zone? Maybe the power lines pulled my compass needle. Relocating to the trail junction finally got me to the control, probably 15 minutes lost.

Another error on #8, an easy control and I was just being disgusted with myself and unable to concentrate. Took the trail all the way to the south and back up to #9 (what I should have done from 2 to 3) and didn't have too bad a time.

Last mistake was a good one, I ran from 11 to 2 instead of to 12. Spiked the control, too, good navigating. Crikeys.

Saturday Oct 12, 2013 #

Orienteering race 55:05 [4] 3.2 km (17:13 / km) +170m 13:36 / km
shoes: Inov8 Oroc 280

Canadian Nationals, Middle Course 7a. After a shaky start to #1 I ran very well in the technical area, and was in 4th place after 7 controls. Then we went down into the mud, and all was lost. It wasn't even one particular control -- I messed up on 8, 9, and 11, and the only reason I did well on 10 was because I'd already seen it 3 times. Sure, I fell for the course setter's trick on the transition to the different terrain, but there's no excuse for what happened after that. Terrible navigation and increasing desperation.

Friday Oct 11, 2013 #

Orienteering race 17:18 [4] 2.7 km (6:24 / km) +20m 6:11 / km
shoes: Adrenaline 3

Canadian Nationals, Sprint Course 3b. Three mistakes. First, the hardest maze route hit us right out of the start triangle, and I flubbed it. I thought the solution was to go up the stairs next to the building about half-way through, but that was fenced off. So, back down and through the overhang on the next building over. Second, I couldn't find the tree on #9. Crossed one too many paths and got into the reentrant before turning around. Clever course setters -- the control wasn't visible from below. Third, and worst of all, I missed the gate into the field for the go control, and ran around the outside of the fence just opposite the control before I realized the problem. So, 2 minutes of mistakes and that's where all the action was.

Saturday Oct 5, 2013 #

Core strength 20:00 [1]

Friday Oct 4, 2013 #

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

Easy run on Drumm loop. No gas.

Thursday Oct 3, 2013 #

Road running 42:55 [3] 4.9 mi (8:45 / mi)
shoes: Adrenaline 3

Forest Glen via McKenney Hills, Gardiner Ave., and Georgia Ave. Didn't feel like I was going very fast, but apparently I was.

Wednesday Oct 2, 2013 #

Road running 33:00 [3] 3.7 mi (8:55 / mi)
shoes: Adrenaline 3

Drumm loop.

Tuesday Oct 1, 2013 #

Road running 46:32 [3] 5.1 mi (9:07 / mi)
shoes: Adrenaline 3

Sligo Creek from Windham Lane to Dennis Ave.

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