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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Road running10 7:33:13 50.9(8:54) 81.92(5:32)
  Orienteering4 4:16:52 19.51(13:10) 31.4(8:11) 175
  Trail Running3 3:37:21 23.4(9:17) 37.66(5:46)
  Core strength7 2:20:00
  Map Walk1 1:30:00 1.86(48:17) 3.0(30:00)
  Total22 19:17:26 95.68 153.98 175

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Saturday Jul 30, 2016 #


Drove from Kensington MD to Hanover ME in 12.5 hours. There was heavy traffic on the GW Bridge, the Merritt Parkway, the 91-84 interchange, and the Maine Turnpike. It took us more than 3 hours more than last spring.

Friday Jul 29, 2016 #

Core strength 20:00 [3]

Core strength (increased pushups to 30, figure-8s to 40) and legs (doing 40 each leg on the last set of stair steps).

Thursday Jul 28, 2016 #

Trail Running 48:40 [3] 5.2 mi (9:22 / mi)

Greenbelt Park perimeter trail at noon. OK, this time it was definitely too hot to run, even though it was mostly in the shade. At about mile 4 I started thinking about walking, but then the trail would turn downhill and the thoughts would go away for a while. It was 90 degrees.

Tuesday Jul 26, 2016 #

Road running 33:40 [3] 3.8 mi (8:52 / mi)
shoes: Adrenaline 16

Easy run.

Monday Jul 25, 2016 #

Road running 1:06:34 [3] 7.5 mi (8:53 / mi)
shoes: Adrenaline 16

Forest Glen - Seminary route with the extra 0.5 mi on Homewood Parkway. Fairly warm at 7 a.m., and I must have sweated a gallon of water.

Sunday Jul 24, 2016 #

Road running 33:33 [3] 3.8 mi (8:50 / mi)
shoes: Adrenaline 16

Easy run.

Saturday Jul 23, 2016 #

Orienteering 37:31 [3] 4.2 mi (8:56 / mi)
shoes: Adrenaline 16

SSS at UMBC, long course, 4.2k, time was 37:31. New sprint map, courses by Jan Merka. Lost time in a few places: #1, looked all around the top of the hill, saw lots of flags but not the right one. #6, I entered the parking structure on the middle floor, didn't see the control, went down one floor, not there either, up to the top, and yeah, it was obvious. #9, couldn't see the wall, but Zef came up behind me and led the way. 12 to 13 I got major confusion and thought I was going for 4 (read it as 14) and messed around there for quite a while before my head cleared. The rest o.k.

Orienteering 25:23 [3] 2.7 mi (9:24 / mi)
shoes: Adrenaline 16

Short course after a little rest, distance was 2.7k, time was 25:23. I was running o.k., but had more of the same kind of problems. Still didn't find #1 on top of the hill. Later, Nicole Alexieva told me she saw me looking for it, and she was standing right next to it. I hadn't seen her, either. The long #9 reappeared as #4, and I still couldn't find the wall, even though I knew it was there. Something strange about the way I was looking at the situation. The usual brain hypoxia occurred this time at #12, I ran by the flag, stopped, looked around, tried to figure out where I was (40 feet away, was the answer).

Good sprint practice on a nice map. Could have been better printed, but it really wouldn't have helped me that much.

Friday Jul 22, 2016 #

Road running 32:19 [3] 3.8 mi (8:30 / mi)
shoes: Adrenaline 16

Drumm loop in the morning, and a pretty fast run.

Core strength 20:00 [3]

Core and legs, apres run. Wow, after the run this hit me unexpectedly hard. I ate breakfast and had a little nap. Work can wait.

Thursday Jul 21, 2016 #

Trail Running 48:52 [3] 5.2 mi (9:24 / mi)
shoes: Adrenaline 16

Greenbelt Park Perimeter Trail. After a slow start I got warmed up and had a good run. I saw a guy down at the Goodluck Road end running the other direction, then saw him again just before I finished, and he said, "you're fast!" But I'm pretty sure the place we crossed was about half-way, so I don't know that I was any faster than him. I felt fast, though, but my per-mile pace seems to be quite a bit slower on trail runs like this than on the road.

Wednesday Jul 20, 2016 #

Road running 1:01:30 [3] 6.9 mi (8:55 / mi)
shoes: Adrenaline 16

Loop through Forest Glen in the afternoon. My day was kind of messed up, so no lunch and a run at 2 p.m. It was the coolest day this week, but still upper 80s and full sun. I was slow, but it wasn't all because of the heat. route.

Tuesday Jul 19, 2016 #

Core strength 20:00 [3]

Core and legs.

Monday Jul 18, 2016 #

Road running 34:01 [3] 3.8 mi (8:57 / mi)
shoes: Adrenaline 16

Slow run around the neighborhood in the morning. Feeling rather beat-up from the efforts at French Creek yesterday.

Sunday Jul 17, 2016 #

Orienteering race 1:22:51 [5] 6.3 km (13:09 / km) +175m 11:33 / km
shoes: Icebug olx 2nd

DVOA French Creek North - Red. This event was unexpectedly fine. Greg and I arrived early (only a 2 hour drive!) and went out early, before the mass start. The course was forked, but it was just as interesting doing it solo as it would have been in a crowd. The day was getting hot, but it was cool in the forest, with a bit of a breeze. The vegetation was dense but not annoying.

I've had so much trouble with this terrain in the past, it was such a pleasure to be navigating confidently with no mistakes. But slow, certainly, in places, when collecting features were not immediately visible and confidence began to leak away, but things always straightened themselves out and controls appeared right where they should have been. Very satisfying.

Saturday Jul 16, 2016 #

Orienteering 1:03:39 [3] 10.0 km (6:22 / km)
shoes: Roclite 280-2015

Training at Patuxent. Nice change of pace by Amy L., a trail run with the possibility of shortcuts, and a few tricky trail junctions, all of which I ran right by on the first pass. I wasted a fair amount of time this way, maybe 5 minutes or more. I stayed on the trail except where we had to get off to pick up a control.

After a week off, my achilles seems back to normal. There's still a little soreness just in front of the heel, which I'm pretty sure was a stone bruise. Seems like the two things happened at the same time. Everything's connected right there.

Tuesday Jul 12, 2016 #

Core strength 20:00 [3]

Core and legs.

Saturday Jul 9, 2016 #

Core strength 20:00 [3]

Core and legs.

Orienteering 47:28 [3] 4.0 km (11:52 / km)
shoes: Roclite 280-2015

Contours-only training at Manassas organized by Daniel H. I heard someone mention "no compass" as I was heading out -- I guess I didn't get the briefing. I had to use the compass a few times though, like leaving #1 there's no way I could have gotten the bearing out of the control, but once I was pointed in the right direction I went the rest of the way to #2 compass-free. And also to 3, using the ruins Daniel was kind enough to leave on the map. 4 was easy, but on the way to 5 I needed to get the direction up the hill before putting away the compass and picking up the two little ditches. Good navigation to 6. Going to 7 was the hardest leg, up an increasingly vague ridge with a lot of downed trees, then over the top to a complex slope on the other side. I got stuck in a reentrant, checked the compass to see if I was where I thought I was, then went over to the next reentrant where the streamer was. So a reasonably successful exercise, and I felt fine in the heat.

Thursday Jul 7, 2016 #

Road running 1:02:00 [3] 7.0 mi (8:51 / mi)
shoes: Adrenaline 16

Forest Glen-Seminary-Beach Drive-Old Spring Rd.

Wednesday Jul 6, 2016 #

Road running 46:59 [3] 5.4 mi (8:42 / mi)
shoes: Adrenaline 16

Morning run, trying to squeeze out the most miles without crossing main roads. Got down to Forest Glen, then parallel to Ga. Ave back north.

Tuesday Jul 5, 2016 #

Core strength 20:00 [3]

Core and legs. Taking a running break today.

Monday Jul 4, 2016 #

Road running 42:45 [3] 4.4 mi (9:43 / mi)
shoes: Adrenaline 16

Started out slow and got slower. I realized after the first turn I had bitten off too much (yesterday's long run was still in my legs). But I kept at it, got down to Sligo Creek for a really short leg on the trail and headed back. Completely out of gas at the halfway point and aching for some carbs. Got back home, walked in the door, and headed straight for the fridge, then the microwave, and was chowing down big time in about 2 minutes.

Sunday Jul 3, 2016 #

Trail Running 1:59:49 [3] 13.0 mi (9:13 / mi)
shoes: Adrenaline 16

Wheaton Park Trail Loop, 5 laps. Starting from the dog park, down past the Nature Center, then up the hill along Kemp Mill Road, cut through the headquarters parking lot and out onto the paved path back to the dog park. About 2.6 miles is my best guess. Pretty tired on the last lap, but nothing was hurting, so that's good.

Saturday Jul 2, 2016 #

Core strength 20:00 [3]

Core and legs.

Map Walk 1:30:00 [3] 3.0 km (30:00 / km)

Florence and I walked the line-O that Ken set up. I mostly led, but she was reading independently. She worked more by pace count, and I worked more by features. We were slow (and only a little argumentative), but as far as I can tell we were right on the line. We got about 2/3 of the way through and bailed, cutting over to the trail, rejoining the line briefly, then straight out. Saw Boris and his dad, who may have been slower than we were, but hey, allowances need to be made.

Friday Jul 1, 2016 #

Road running 39:52 [3] 4.5 mi (8:52 / mi)
shoes: Adrenaline 16

Same route again today. Feeling pretty sluggish. Partly cloudy today with max humidity.

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