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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Road running15 10:32:34 67.1(9:26) 107.99(5:51) 280
  Orienteering6 6:44:45 21.31(18:59) 34.3(11:48) 64016 /20c80%
  Cycling1 1:38:00
  Core strength10 1:32:00
  Total25 20:27:19 88.41 142.29 92016 /20c80%

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Tuesday Jan 31, 2017 #

Road running 38:19 [3] 4.3 mi (8:55 / mi)
shoes: Adrenaline 15

Noontime run at Goddard. At least it was a little sunnier than in the morning.

Monday Jan 30, 2017 #

Core strength 8:00 [3]

Feeling kind of beat-up this morning, but at least I managed the standard 4 exercises. Pushups, squats, toe-touches, figure-8s.

Sunday Jan 29, 2017 #

Road running 1:17:59 [3] 6.6 km (11:49 / km) +280m 9:45 / km
shoes: Icebug olx 2nd

QOC PWFP Green. This time we were in the Pine Grove section, right by the parking and visitors center. There is some really beautiful forest in this area, starting only about a half-mile off I-95, and navigating it keeps your constant attention. I had a shaky start -- I thought the ridge was obvious, until it stopped making sense, got to where I thought the control should be, backtracked some, then kind of figured it out but still stayed too close to the road and overran the actual control.

Then Mr. Smart took over and ran pretty good routes, except at #14, where Mr. Stupid wrested control away and totally messed up. Unlike some other runners, I recognized the deep gully on the map and aimed for it, but unlike those folks, I never saw it. Instead I wandered around until I saw dogs in front of me and knew I was near the trail above the control. A little bit of relocation and I was back on track, losing more than 5 min. in the process.

Vido set a nice course, and if I got into a little too much downfall it was probably my fault. The couple of flags that were hung low in pits had enough nearby attackpoints that they could be excused.

And hot dogs! OMG, who knew that's what you crave after a long run in the cold, but as soon as I saw them I knew that was it! Thanks for those.

Orienteering 40:00 [3] 3.0 km (13:20 / km)
shoes: Icebug olx 2nd

Control pickup. Sam and I drove to the little parking lot by the lake and we each ran a sort of linear route out and back from there. Actually, we both walked. Then we met each other in the woods about a kilometer from the car, great timing. Good and tired after that.

Saturday Jan 28, 2017 #

Road running 1:01:03 [3] 6.5 mi (9:24 / mi)
shoes: Adrenaline 15

Long slow run today. Through Forest Glen and the Seminary, down to the Rock Creek path and up Old Spring Road.

Friday Jan 27, 2017 #

Road running 35:30 [3] 4.0 mi (8:53 / mi)
shoes: Adrenaline 15

In the morning, around the neighborhood. Pretty windy. One big blast right in the face as I came over the top of Capitol View and headed back downhill. Brr.

Wednesday Jan 25, 2017 #

Road running 36:09 [3] 4.3 mi (8:24 / mi)
shoes: Adrenaline 15

Noontime run at Goddard. Sunny and mid-50s! Now that's more like it!

Tuesday Jan 24, 2017 #

Road running 36:12 [3] 4.0 mi (9:03 / mi)
shoes: Adrenaline 15

Morning run. Gray and 37 deg., but hey, it wasn't raining.

Monday Jan 23, 2017 #

Core strength 12:00 [3]

Pushups, toe-touches, squats, figure-8s, lunges front and back, stair steps.

Addie and Mei-An are both back at school and the Frisbee Challenges are over. Florence has a new position downtown at NASA HQ. I hope it's not a long cold winter.

Sunday Jan 22, 2017 #

Orienteering race 1:25:34 [3] 7.5 km (11:25 / km) +200m 10:04 / km
shoes: Icebug olx 2nd

QOC Greenbelt Red. I felt like it was a pretty good run, just a little slow moving through the woods. Looking at the results, I'm kind of surprised I was that slow, though. On the plus side, I had a solid plan and good contact with the map all the way through, except for a few small misses. Chris's course was really nice.

Saturday Jan 21, 2017 #

Road running 35:25 [3] 4.0 mi (8:51 / mi)
shoes: Adrenaline 15

I took a bunch of people to the Metro for the Women's March this morning, including a friend who came from Florida. The parking lot was full, and many groups were walking in from the side streets. Then I went for a run, still gray and drizzly around noon.

Friday Jan 20, 2017 #

Road running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adrenaline 15

I beat the rain this morning.

Core strength 8:00 [3]

The Daily Challenge has passed me by. Numbers in parens are what we're supposed to be doing.
Pushups: 25 (40)
One-legged toe touches (per leg): 30 (40)
Squats: 40 (50)
Wall sit: 2:45 (3:00)
Plank: 0 (2:00)
Figure 8s: 30

Thursday Jan 19, 2017 #

Road running 37:20 [3] 4.3 mi (8:41 / mi)
shoes: Adrenaline 15

Goddard perimeter road at noon.

Wednesday Jan 18, 2017 #

Road running 34:52 [3] 4.0 mi (8:43 / mi)
shoes: Adrenaline 15

Rain is done for a day, temperature near 50 this morning. I let go on the downhills. It felt really fine to be out and striding.

Tuesday Jan 17, 2017 #


I got a tick. It must have been there since Sunday. It was a rather difficult extraction. A brown dog tick, I believe.

Sunday Jan 15, 2017 #

Orienteering race 54:54 [5] *** 4.1 km (13:23 / km) +150m 11:19 / km
spiked:9/11c shoes: Icebug olx 2nd

Georgia Navigator Cup Day 2 Brown. I was first in my age group both days, also first overall on Brown, but I'm not happy with my performance. Today, two 5-min errors, so easily avoided! In both cases, I had a solid plan and was right on route when I was distracted by a control not on my course, thinking it was what I was going for. If I had just stopped and checked what direction it was in, I would have been able to ignore it. But instead I assumed it was right and I was wrong (and lucky!). Both times, I couldn't guess the control's actual location on the map after I got there, so I backtracked to relocate, and eventually got back on the originally planned route, losing 5 min in the process.

Like yesterday, the woods were fast and open, great for running. And yeah, I ran. It's clear that I lose some cognition when I go fast. My thinking gets muddled, and what's insidious about it is I'm too impaired to even be aware there's a problem. In fact, running fast is kind of euphoric, so I don't sense the danger.

Saturday Jan 14, 2017 #

Orienteering race 56:47 [5] *** 4.7 km (12:05 / km) +140m 10:31 / km
spiked:7/9c shoes: Icebug olx 2nd

Georgia Navigator Cup, Day 1 Brown. Hey, it's the first color change in my orienteering lifetime, and also the last one. The woods were fast and open, and there was not much climb on this course -- mainly in the long uphill to the top of the ridge before #4.

I had a little bit of trouble finding #1 in the pit, a bingo control. Fast on the long leg to #3, went just high enough on the hill to count the reentrants, and spiked the control coming down. But an amazing screw-up on the next long leg to #6. Something went wrong after I left #5, and I lost track of where I was. Pushed on towards the west and came to a big creek, but which one was it? Oh, they all join just to the north, so I'll find that and everything will be great. Well, I must have already been north of the junction, because I got nearly up to the lake (which was off the map). I angled back to the SW and finally got to the dirt road, which was actually my original plan of attack.

Thursday Jan 12, 2017 #

Cycling 1:38:00 [3]
shoes: Roclite 280-2015

Hey, finally, a bike to work day! Getting out on that route today was really fine. There was sun in places, but the trails and roads were kind of wet, and I picked up a lot of road splatter. Most of it stuck on my hydration pack, which now boasts a great looking black dotted pattern.

Wednesday Jan 11, 2017 #

Road running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adrenaline 15

Neighborhood run in the morning. It was just above freezing, and the roads were slippery in places, but the potential for warmth was in the air. By 10 a.m. it was mid 40s.

Core strength 8:00 [3]

A modified Daily Challenge. Lost the ling plank and wall-sit, added figure-8s.

Sunday Jan 8, 2017 #

Orienteering race 1:13:30 [4] 5.5 km (13:22 / km)
shoes: Icebug Gryllo

QOC Little Bennett Green. Yikes, I ran off without my brain. I was confused and error-prone the whole way through. The conditions were somewhat difficult -- 22 degrees with some wind, a drift of light snow on frozen ground -- but after the first few controls I felt comfortable enough. But for whatever reason I couldn't focus on the map and couldn't keep a plan in my head. Let's hope for better performance in Georgia next week.

Orienteering 40:00 [3] 3.5 km (11:26 / km)
shoes: Icebug Gryllo

Back out again to pick up controls. I cleaned up the water stop near the trail and left the trash bag and extra water at the trail junction, to grab and run back in after I had picked up the 8 controls on the other side of the trail. Came back out with the 8 controls, but there was no trash bag. Did I really leave it here? Is there another trail junction? WTF? It turned out Vido had come through a few minutes before me, seen it there, and carried it back in.

Saturday Jan 7, 2017 #

Core strength 8:00 [3]

Daily Challenge. Just before dinner. Not feeling it.

Friday Jan 6, 2017 #

Core strength 12:00 [3]

Core strength plus legs.

Road running 49:06 [3] 5.8 mi (8:28 / mi)
shoes: Adrenaline 15

Noontime run at Goddard. Perimeter road plus antenna range. Some time during the run my Garmin figured out what day and time it is.

Thursday Jan 5, 2017 #

Road running 36:01 [3] 4.0 mi (9:00 / mi)
shoes: Adrenaline 15

Morning run this time. My watch still hasn't turned up yet, so I got out my Garmin 210 and charged it up. I had stopped using it a couple of years ago because it was basically useless as a GPS tracker. It still can't locate satellites, and it has no idea what time or day it is, but you can use it as a stopwatch (I figured that out accidentally, by pressing random buttons while it has the "locating satellites" screen up, as it always does when you try to enter training mode). So I have an accurate time for the run now.

Core strength 8:00 [3]

Callenge + abs.

Wednesday Jan 4, 2017 #

Core strength 8:00 [3]


Road running 49:58 [3] 5.8 mi (8:37 / mi)
shoes: Adrenaline 15

Noontime run at Goddard. Perimeter road plus antenna range.

Tuesday Jan 3, 2017 #

Core strength 8:00 [3]

Challenge plus.

Monday Jan 2, 2017 #

Road running 34:40 [3] 4.0 mi (8:40 / mi)
shoes: Adrenaline 15

Neighborhood run. In the rain. I watched the weather radar for a while this morning, and there was a clear band that I hoped would run through my area, but it was off to the south, so I gave up and went out anyway. After I got over the initial cold water on my face, it wasn't bad. Tech fabrics are amazing.

Core strength 12:00 [3]

Daily Challenge and legs.

Sunday Jan 1, 2017 #

Orienteering 54:00 [3] 6.0 km (9:00 / km) +150m 8:00 / km
shoes: Icebug olx 2nd

New Year's Day training at Patuxent River set up by vmeyer. A nearly flat course in great woods on a beautiful day -- it got up to around 50 by noon, with lots of sun. Fairly easy placements and controls hung high meant there was no reason to slow down.

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