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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Hiking3 13:30:00 16.3(49:42) 26.23(30:53) 1400
  Field work1 7:00:00 12.0(35:00) 19.31(21:45)
  Trail Running4 2:52:14 16.2(10:38) 26.07(6:36) 225
  Speed work2 1:00:48 7.11(8:33) 11.44(5:19)
  Road running2 52:00 5.86(8:52) 9.43(5:31)
  Swimming1 30:00 0.7(42:50) 1.13(26:37)
  Total12 25:45:02 58.17(26:34) 93.61(16:30) 1625

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Sunday Aug 31, 2014 #

Field work 7:00:00 [1] 12.0 mi (35:00 / mi)
shoes: Inov8 Oroc 280

Inspecting control locations for the Sept. 15 Lake Clopper meet. Using the courses that Nadim was kind enough to design before he left. I hung streamers, and everything looks good.

I met the ranger Shea Niemann and had a good discussion about orienteering. I had planned to call him, but we bumped into each other at one of the picnic areas. Two little dogs had just gotten loose and were running around yapping at trees, and he had to tell the owners to put them on a leash.

Friday Aug 29, 2014 #

Speed work 37:35 [3] 4.0 mi (9:24 / mi)
shoes: Adrenaline 14-2nd

Same trail run at Wheaton Park,. I carried a map but mostly zoned out and forgot to look at it. I can't figure out the mapping of the trails near the Nature Center. I took a couple of wrong turns and managed to get out to the road. Not wearing glasses, but still, if I can get lost on a trail run what are the prospects for orienteering?

Wednesday Aug 27, 2014 #

Speed work 23:13 [5] 5.0 km (4:39 / km)
shoes: Adrenaline 3

This was a tempo run at threshold pace. I held the pace pretty well. But I'm pretty sure I overestimated my VDOT, and it was a struggle to finish the workout. Or this could be what's supposed to happen when lactic acid buildup starts to be a problem. Anyway, the target was 12 laps at 1:51 per lap, and I ran a final 200m to get a 5000m benchmark time. Lap times:
1:50, 1:53, 1:51, 1:51, 1:51, 1:51, 1:51, 1:51, 1:51, 1:50, 1:52, 1:51. Time for 5k: 23:13.

Road running 20:00 [3] 2.16 mi (9:15 / mi)

Warm-up, cool-down

Monday Aug 25, 2014 #

Trail Running 45:00 [3] 5.2 mi (8:39 / mi)
shoes: Adrenaline 3

Trail run at Greenbelt Park. Been a while since I ran there. The Perimeter Trail is in good shape except for a big downed tree (with an end-run-around route), a few crossable tree trunks, and a badly deteriorating wooden section across the swamp at the south end. I took one wrong turn, daydreaming, and stopped momentarily once or twice to avoid taking another. And it's not like it's a hard trail to follow! Kept a good pace and felt strong up the hills.

Sunday Aug 24, 2014 #

Trail Running 37:14 [3] 4.0 mi (9:19 / mi)
shoes: Adrenaline 3

Left knee is still sore, L. ankle is apparently never going to get better. I have to reboot my running. I'm not where I think I ought to be in performance. What I've been doing is just wearing me down. So, how about this: less distance overall, more on trails, and the rest high quality. Today, a trail run around Wheaton Regional Park. I carried a map and tried to keep my position. Need more anticipation, particularly contours, which I don't tend to notice unless I'm looking for them.


I left my shoes at the cabin in Maine. Need a new pair, same thing, Adrenaline 14s. I thought the 12s were the best shoe ever, but these are better. (Didn't like the 13s).

Wednesday Aug 13, 2014 #

Swimming 30:00 [3] 0.7 mi (42:50 / mi)

Addie and I swam from our place to Shirley's new cabin. It was raining and the water was about the same temperature as the air. A good breeze blowing rain and waves into our faces on the way back.

Tuesday Aug 12, 2014 #

Hiking 7:30:00 [1] 9.8 mi (45:55 / mi) +700m 37:35 / mi

Baldface Circle Trail. This is one of the premier hikes south of the Presidentials. Two granite peaks with a curving ridge between form the rim of a huge cirque, and the trail traverses the whole formation. It was the second time through for my family. After a mile or so through the woods, the trail goes up steep granite slabs and exposed steps for 2 miles to South Baldface, then around the ridge to North Baldface, then descends over slabs to the starting point.

We went pretty fast, but took long rests at a few fine spots. Took the little side trail to Emerald Pool, which was indeed a lovely, deep iridescent green, and watched teenage boys dare each other to jump off the high rocks into the frigid water.

Monday Aug 11, 2014 #

Trail Running 1:00:00 [3] 3.5 mi (17:09 / mi) +75m 16:04 / mi
shoes: Adrenaline 14

The inaugural Howard Pond Biathlon. Suggested by Will and Lucia Hunt, our next-door visitors, the idea was to run around the lake and then swim across it. This was refined to include a run up Woodman's Peak along the way. Six of us participated. Three Hunts: Marta, Will, Lucia; three Nolans: Tom, Addie, Mei-An.

Will and I did the full course: around to the inlet, up the peak and down, to the end of the road and back to the ledges, then the swim across. Addie did the middle: around to the end of the road and back to the ledges (skipping the peak) and the swim across. Marta, Lucia, and Mei-An did the short: around only to the ledges, then swim across. Florence and Dave manned the canoe and kayak, ferrying goggles one way and running shoes the other, and fending off speedboats during the swim. A great time was had by all.

Friday Aug 8, 2014 #

Trail Running 30:00 [4] 3.5 mi (8:34 / mi) +150m 7:34 / mi
shoes: Adrenaline 14

Jog down to the Woodman's Peak trail, then two laps up and down. The trail is probably a half mile long, and 75 meters up, with only one short flat stretch just below the top. I'll try timing it next time.

Thursday Aug 7, 2014 #

Hiking 4:00:00 [2] 4.0 mi (1:00:00 / mi) +400m 45:47 / mi

Hiked up Rumford Whitecap, and came back with about a gallon of blueberries. The land up the ridge and over the ledges was recently acquired by the Mahoosuc Land Trust, and they've built a new parking lot and re-routed the trails. The old trailhead was kind of creepy -- you had to pull off the road in front of some guy's barn and then hike through his field into the woods. The new one is a big improvement. They also call this hike "strenuous" now, but that's an overstatement. It's still moderate, and very fine walking up on the bare rock.

Monday Aug 4, 2014 #

Hiking 2:00:00 [3] 2.5 mi (48:00 / mi) +300m 34:58 / mi
shoes: Adrenaline 14

Table Rock trail to Table Rock (where else!) and then the connector to the A.T. and back down. Start and end is across the road from the big parking lot off Rt. 26 in Grafton Notch for the trails up Old Speck and Baldpate. Total of 13 in our group, including Shirley, Rob, Veronica, Katie, Marty, Colin, Coral, Adriana, and Schuyler. No peace or quiet on the rock for lunch.

Friday Aug 1, 2014 #

Road running 32:00 [3] 3.7 mi (8:39 / mi)
shoes: Adrenaline 14

Beltway closed in P.G. County due to accident (second time in 3 days, almost the same spot) so I didn't bother going in to work this morning. Ran around the neighborhood as it was starting to drizzle a bit. Tomorrow driving to Maine.

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