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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Rock Climbing5 10:30:00
  Road running10 6:12:11 40.4(9:13) 65.01(5:43)
  Orienteering4 5:49:49 22.08(15:51) 35.54(9:51) 843
  Trail Running1 50:00 5.2(9:37) 8.37(5:58)
  Total17 23:22:00 67.68 108.92 843

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Saturday Mar 31, 2018 #

Road running 36:58 [3] 3.9 mi (9:29 / mi)
shoes: Adrenaline 17 Gray

Neighborhood run in the morning.

Rock Climbing (Rockville) 2:30:00 [3]

Climbing with Florence and Rob. I climbed well within my ability, having had no particular desire to push for numbers today. A half dozen or more routes in the 10a-d range, finishing up with 3 laps on an overhanging 5.8, no falls all day.

Thursday Mar 29, 2018 #

Trail Running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 17 Gray

Greenbelt Park Perimeter Trail at noon. Intermittent sun, 60s, very pleasant. The time flew by.

First butterflies of the year. 2 polygonias of some type, one on the trail in a sunny spot, and one near the edge of the woods outside my building. These overwinter as adults, and fly out on a sunny day, sometimes even in winter.

Wednesday Mar 28, 2018 #

Road running 37:18 [3] 4.0 mi (9:20 / mi)

Another 4-miler in the morning. Warmer today, but it was wet from recent rain.

Tuesday Mar 27, 2018 #

Road running 36:44 [3] 4.0 mi (9:11 / mi)
shoes: Adrenaline 17 Gray

Morning run. Gray skies, no wind. Supposed to warm up later in the week.

Sunday Mar 25, 2018 #

Orienteering 1:28:12 [3] 6.7 km (13:10 / km) +340m 10:30 / km
shoes: IceBug Olx 4

QOC Orange Grove Green. Oh, I blundered 4 to 5, getting way off route and flustered before calming down, and then a bad route choice along the fence boundary, and it took a toll. Addie and I were about the same speed in the woods, but she out-navigated me and beat me by 9 minutes. A challenging course, technical and physical in different parts, marred only by the profusion of low thorny vines.

Orienteering 30:00 [3] 2.0 km (15:00 / km)
shoes: IceBug Olx 4

Picking up controls at the far south end. Drove around to the Belmont entrance. Addie got 3, I got 2, Florence pulled in the water stop.

Saturday Mar 24, 2018 #

Road running 35:50 [3] 4.0 mi (8:58 / mi)
shoes: Adrenaline 17 Gray

Morning run, still a little below freezing but showing good potential for a fine day.

Rock Climbing (Rockville Gym) 2:00:00 [3]

With Rob and Addie. Some student in Rob's department immediately came over and said "Hello, Professor." Very serious. I failed on a tough 11a that Addie finally solved after about 3 attempts over the last few weeks. But then climbed an 11b in pretty good style. The 3-climber rotation staves off burnout, making for a good workout.


I seem to have a sudden onset of high blood pressure. After a couple of days monitoring alarmingly high levels I got a prescription for amlodipine, which, so far, appears to be doing absolutely nothing. Another doctor visit is in order for next week.

Tuesday Mar 20, 2018 #

Rock Climbing (Rockville Gym) 2:00:00 [3]

Climbing with Addie. After a warm-up route, we both climbed a 5.11a. This was a breakthrough of some sort. The 10a-b-c-d grades seemed like a linear progression, but 11 was a step up. She had failed twice before on this route. I hadn't attempted it, but I had tried a couple of others.

Swapping ends with 2 climbers is harder than with 3. Not enough rest.

Monday Mar 19, 2018 #

Road running 34:42 [3] 4.0 mi (8:41 / mi)
shoes: Adrenaline 17 Gray

I ran in the late afternoon. Such a beautiful day, and it's going to be nasty the next few days.

Sunday Mar 18, 2018 #

Orienteering race 1:22:25 [4] 8.1 mi (10:10 / mi) +73m 9:54 / mi
shoes: Adrenaline 17 Gray

QOC Manassas Red. Pretty enjoyable course by Daniel HVido A. I got the map upside down on two short legs, each time having come into the control from a different direction than expected. I think the underlying issue was I was not too good on the approach to controls in vague terrain. And I was slow on the long leg 7 to 8. I worked out a route but didn't execute it well, taking a wrong turn at a 3-way intersection, correcting it, and then making a last-minute change to the attackpoint. And ended up too far away to see the control.

Fine day, though. Sunny with a cold breeze, but when you could get out of the wind it was nearly t-shirt weather.

Saturday Mar 17, 2018 #

Road running 35:52 [3] 3.9 mi (9:12 / mi)
shoes: Adrenaline 17 Gray

Noontime run. Gray sky and there is a chance of snow this afternoon. Registered for Flying Pig, with Florence and Addie.

Thursday Mar 15, 2018 #

Road running 45:02 [3] 4.7 mi (9:35 / mi)
shoes: Adrenaline 17 Gray

A lovely morning and I extended the run a bit, past the school and the Gardiner Ave. pool. Haven't been on that route in a while.

Tuesday Mar 13, 2018 #

Road running 36:54 [3] 4.0 mi (9:14 / mi)
shoes: Adrenaline 17 Gray

Morning run. The temperature was 30, but there was a pretty good breeze and it felt cold. I'm thinking about warmer days.

Sunday Mar 11, 2018 #

Orienteering race 58:33 [4] 5.9 km (9:55 / km) +160m 8:44 / km
shoes: IceBug Olx 4

QOC Wheaton Green. Nice course, and also nice map updates, by Nadim. My biggest mistake was on the first control, when I got on the wrong side of the fenced-in area and had to go a long way around. A little shaky on the second one, too, came to a different control, couldn't really tell what feature it was on, but eventually found the right one.

After that, no big issues but I could have been a little more accurate on the routes and in the circle. I crossed paths with Addie, who started before me but made a bad mistake on #7. She was a lot faster than me on the last few controls.

I was way overdressed. I think it was 40 when I left the house, but it seemed a lot warmer than that in the woods.

Saturday Mar 10, 2018 #

Road running 35:51 [3] 4.0 mi (8:58 / mi)
shoes: Adrenaline 17 Gray

OK, the HRM on the watch is giving bogus readings. I used to have a chest strap, which I gave up on because it would double-count. It was obvious, because it would jump to twice the rate for a few seconds, then jump down again. This one on the wrist may be double-counting too, but I can't tell because it has a long integration period, somewhere around 10-12 seconds, which implies a lot of smoothing. Anyway, today I spot-checked it and it was way off a few times, reading 172 when my HR was actually 132, for example. But interestingly, it was well-behaved for a lot of the run this time, showing 120-130, which I believe to be correct.

Rock Climbing (Rockville) 2:00:00 [3]

With Florence and Rob.

Thursday Mar 8, 2018 #

Road running 37:00 [3] 3.9 mi (9:29 / mi)
shoes: Adrenaline 17 Gray

Neighborhood run in the morning. Sunny to start, then the wind came up during the run and it was kind of chilly the rest of the day.

Now that I have a watch with a heart rate monitor, I don't like what I'm seeing. It started at 48 resting (that's correct), then went right up to 165 and stayed there on average, peaking at 194 just after the hill up to Capitol View, dipping to 125 downhill on the other side. Steady in the 16os on the way home, with a rapid recovery after stopping. And this was at 9:30/mile.

165 seems awfully high for an easy run (and 194 is off the chart). By subjective standards, I was at easy pace, no "deepening of the breath," keeping up a steady conversation with myself, including on the hills. Maybe I'll see what it takes to keep it below 130. It will probably involve walking.

Some core strength exercises after the run.

Sunday Mar 4, 2018 #

Orienteering 1:30:39 [3] 7.9 km (11:28 / km) +270m 9:48 / km

QOC Little Bennett Red. I was not really in the game on the first 3 controls, and a big blunder on #3 in particular, following the wrong stream for quite a ways before figuring out the problem. After that things went well, but I was pretty tired. No life in the old legs.

Saturday Mar 3, 2018 #

Rock Climbing (Earth Treks Rockville) 2:00:00 [3]

With Addie, Florence and Rob. Addie belayed me on a ridiculous 10d overhanging climb. Or so she says. And 2 hours' worth of flailing. A rebuilding session for me.

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