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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Road running14 9:52:05 65.0(9:07) 104.61(5:40)
  Field work1 6:00:00 2.49(2:24:50) 4.0(1:30:00)
  Orienteering2 3:20:00 7.46(26:49) 12.0(16:40)
  Speed work1 1:10:00 7.46(9:23) 12.0(5:50)
  Total17 20:22:05 82.4(14:50) 132.61(9:13)

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Wednesday Jul 30, 2014 #

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 14

A faster run today, just felt good. Around the perimeter road at noonish, and a really lovely day.

Monday Jul 28, 2014 #

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 14

GSFC perimeter road, after taking a week off. No particular problem, but the left ankle does hurt, and doesn't seem to get better. And just overall cruddy feeling.

So the week off was fine, and during the weekend I felt like I wanted to run, but didn't, being busy with work was part of it. Strange day today, pretty windy, decreasing humidity and increasing warmth at the same time.

Saturday Jul 19, 2014 #

Orienteering 1:20:00 [2] 5.0 km (16:00 / km)
shoes: Inov8 Oroc 280

Summer series training event on the new Lake Clopper map, organized by Nadim, who also did the mapping. This was a line-o (line marked on map, controls could be anywhere). I got off the line after crossing the road and missed the first control for sure, but found what I think was the second (in a little open area) after some relocation. Mostly walking, trying pretty hard to stay on route, some exploratory forays to one side or another to try to lock in my position. A lot of trouble spotting minor trails and erosion gullies. Still, even at that ridiculously slow pace I think I must have missed a few other controls. Couldn't stay around for debriefing because of another commitment in the evening.

Friday Jul 18, 2014 #

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 14

Another loop around the perimeter road.

Thursday Jul 17, 2014 #

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 14

A beautiful day today -- sunny, 80F, dry. Ran the perimeter road backwards, just for variety's sake.

Wednesday Jul 16, 2014 #

Road running 32:05 [3] 3.7 mi (8:40 / mi)
shoes: Adrenaline 14

A run around the 'hood this time. Ran with a watch for the first time in a long time. I guess I've been running at a little faster pace than I thought. Sure feel slow, though.

Tuesday Jul 15, 2014 #

Road running 43:00 [3] 4.7 mi (9:09 / mi)
shoes: Adrenaline 14

The usual.

Butterflies this run: Red-Spotted Purple, lots of them. None at all before this week. Turns out this butterfly is the same as a White Admiral, but looks completely different. Around here, they're in this form (blue with red spots, like it says), but up north in New York and New England, they look like admirals.

Monday Jul 14, 2014 #

Road running 43:00 [3] 4.7 mi (9:09 / mi)
shoes: Adrenaline 14

Back to the GSFC perimeter road at noon. Welcome to the working week.

Saturday Jul 12, 2014 #

Speed work 1:10:00 [5] 12.0 km (5:50 / km)
shoes: Adrenaline 14

Intervals at Einstein HS track. 4x1000, goal was 4:20. Times were 4:19, 4:16, 4:21, 4:18. Pretty steady, but what was best about today's workout was the intervals actually felt good. This time I took a lap and a half between the intervals, instead of the usual 1 lap. 1 lap is about 3 min rest, 1.5 is about 4.5 min. I want about 4:00 between.

Two years ago I was doing these in 4:08. That seems completely unreachable now.

Orienteering 2:00:00 [3] 7.0 km (17:09 / km)
shoes: Adrenaline 3

Summer series event on the Univ. of Maryland campus. This was a great map when it was made, butt there has been continuous construction on campus and it's hard to keep the thing updated.

That said, the memory-O was a really good use of the map. Every control showed the route to the next control, and really, that was all you needed.

Three loops, approx. 2k each, but only the start had all 3 choices. After that, you had to get to your control to see the next leg. I was glad I had a compass. I used it to orient the map at each control. I think I could have done it without a compass, but it would definitely have added an element of randomness (in other words, panic) to some of the situations.

I did the loops in order, A-B-C. In retrospect, I think C-B-A would have been better. A was the most technical, and C had the longest legs. It seems like there was a learning curve (my navigation got better as I went along), but it could be that the navigation just got easier. In any event, I was pretty tired of the long easy legs on the C loop at the end.

Good fun, and the first time I've done double workouts in many years. A lot of running on one day.

Actually, I had been intending to do the bike-O event all along. I brought my bike, but before I loaded it in the van I noticed that one of the tires was flat. The tube had ruptured at the valve stem, and I replaced it in about 5 minutes. Everything looked good, but by the time I got to the meet, the other tire had collapsed. Fuggeddaboutit, I'll just run instead.

Friday Jul 11, 2014 #

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 14

Once more around the perimeter. Nice day. Sunny, low humidity and temp in the high 70s.

Thursday Jul 10, 2014 #

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 14

Another run around the perimeter road. Real humid, but only in the high 80s.(Only!)

Butterflies this run: a first-of-year Red Admiral. This butterfly looks like the other Admirals, but actually belongs to the genus Vanessa, along with the American and Painted Ladys.

I was looking for the second brood of Little Wood Satyrs, but in the places I saw the first brood they've been entirely replaced by Common Wood Nymphs, so no luck on that score.

Wednesday Jul 9, 2014 #

Road running 42:00 [3] 4.7 mi (8:56 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Hey, this was the first run since I got back from Europe on which I actually felt good. I hopped right along, pushed up the hill, chased down another runner. No explanation. It had been a rainy morning but around 11:30 it became apparent that the rain was over, and by the time I got my running clothes it was sunny. So I guess I missed the sweet spot, but not by much.

Tuesday Jul 8, 2014 #


Meant to run today, brought everything to work except my shoes. Oh well, too hot anyway.

Sunday Jul 6, 2014 #

Road running 45:00 [3] 4.9 mi (9:11 / mi)
shoes: Adrenaline 14

Windham Lane - Sligo Creek - Dennis Ave - Glenhaven - Plyers Mill. I forget how long this run is. Total time 48:00 but I spent about 3 minutes waiting at the traffic lights at Ga. Ave. It was really nice along Sligo Creek. About 10 degrees cooler.

Saturday Jul 5, 2014 #

Field work 6:00:00 [1] 4.0 km (1:30:00 / km)
shoes: Inov8 Oroc 280

Inspecting and marking the rest of the locations at Hemlock Overlook. Advanced courses look to be in pretty good shape. W-Y lagging behind.

Thursday Jul 3, 2014 #

Road running 43:00 [3] 4.7 mi (9:09 / mi)
shoes: Adrenaline 14

Another turn around the perimeter. It felt a lot cooler today, and I ran a little faster.

Butterflies this run: Common Wood Nymph, Cercyonis pegala, in the same place I saw them two years ago, but none at all last year.

Wednesday Jul 2, 2014 #

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 14

Same thing as yesterday. Less wind, higher temperature, full sun except in the wooded parts. This is really about the thermal limit for me.

Tuesday Jul 1, 2014 #

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 14

GSFC perimeter road. About 90F, moderate humidity, a little breeze, the main effect of which was to make me way overheated when I was running along with it.

Afterwards, I was down in the basement of my building walking up and down the hall to cool off when the building manager walked by. By way of banter I said I was looking for maximal airflow, and he said, I have just the place for you! He used a security card to open a door right off the hall where we were, and showed me the place to stand: between two rows of equipment racks with a gigantic air handler blowing 60-degree air straight at you. Wow, was that great!

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