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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Road running11 7:06:50 44.91(9:30) 72.27(5:54)
  Orienteering6 4:11:11 20.57(12:13) 33.11(7:35) 288
  Total17 11:18:01 65.48(10:21) 105.38(6:26) 288

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Tuesday Jul 31, 2018 #

Road running 40:29 [3] 4.1 mi (9:52 / mi)
shoes: Adrenaline 17 2nd

Cloudy and humid at 11 a.m. Rain later today.

Monday Jul 30, 2018 #

Road running 44:14 [3] 4.6 mi (9:37 / mi)
shoes: Adrenaline 17 2nd

Neighborhood run at 10 a.m. or so.

I certainly suffer from some loss of cognitive function at times in orienteering (and in road races, but there it doesn't hurt, and in fact has the benefit of making the time pass faster). I've been assuming it was oxygen-related, but I saw this this morning and now I'm wondering if it's due to dehydraton instead.

Saturday Jul 28, 2018 #

Orienteering race 30:37 [5] 3.0 mi (10:12 / mi) +80m 9:25 / mi
shoes: Adrenaline 17 2nd

Sprint #1 (Long 1, 3k). I ran pretty confidently for the first 8 controls, then lost concentration, went for #10, didn't even see that there was a control in between. So I went back for #9 and was still a little confused backtracking to 10. The little slowdown cleared things up and I managed the next 3 controls.

Orienteering race 19:04 [5] 1.7 mi (11:13 / mi) +40m 10:27 / mi
shoes: Adrenaline 17 2nd

Sprint #2 (Short 2, 2.0k). Again confused thinking after coming down the stairs from #1, I made a plan but then forgot it and had trouble figuring out where I was (right on the planned route). Again, after slowing down, got my brain reoxygenated and finished up the next 6 controls. Definitely running slower towards the end. I've put on a good distance this last week.

Friday Jul 27, 2018 #

Road running 37:56 [3] 4.0 mi (9:29 / mi)
shoes: Adrenaline 17 2nd

Starting out at 11:30, it was hot and humid. I was running pretty ragged for the last mile or so, tired legs, shallow rapid breathing. I figure it was the heat index.

Thursday Jul 26, 2018 #

Road running 1:02:23 [3] 6.5 mi (9:36 / mi)
shoes: Adrenaline 17 2nd

Forest Glen and the National Seminary, down past the Fort Detrick annex, to Beach Drive. Water at the fountain at Old Spring Road. It's a really nice running route. It was warm and humid, and I was pretty tired by the end.

Wednesday Jul 25, 2018 #

Road running 37:03 [3] 4.1 mi (9:02 / mi)
shoes: Adrenaline 17 2nd

A little variation on the usual run, to get the miles up to 4. The new variation goes by Glenn's house and adds another 10-20m hill. Time was unexpectedly fast, and I felt good. It was drizzling a little earlier when I rode my bike over to where Florence had parked the car this morning (I drove the car back). But no rain during the run, not that it would have made much difference.

Monday Jul 23, 2018 #

Road running 33:53 [3] 3.2 mi (10:35 / mi)
shoes: Adrenaline 17 2nd

Addie, Glenn and I ran after dinner, starting out in twilight but fully dark by the time we got back. And it was raining good and hard for the last part. Running at this time is definitely not in my usual schedule. Stomach felt a little sloshy, but no great discomfort.

Sunday Jul 22, 2018 #

Road running 36:53 [3] 3.8 mi (9:42 / mi)
shoes: Adrenaline 17 2nd

Another neighborhood run, on what used to be the 4-mile loop. No going farther because yesterday's race was still in my legs.

Saturday Jul 21, 2018 #

Road running race 23:45 [5] 5.0 km (4:45 / km)
shoes: Roclite 290 Black

Matthew Henson Trail 5k. This was one of the MCRRC low-key race series. Addie ran too. We were together for about a mile and she dropped back, maybe when we were going uphill. The course was fun, gradually uphill on the way out and down on the way back.

I wore trail runners, but it turned out to be a paved trail, so road shoes would have been fine. The forecast was for rain, but the rain held off until minutes after we finished.

Thursday Jul 19, 2018 #

Road running 38:05 [3] 3.8 mi (10:01 / mi)
shoes: Adrenaline 17 2nd

Same run, same time.

Wednesday Jul 18, 2018 #

Road running 35:59 [3] 3.8 mi (9:28 / mi)
shoes: Adrenaline 17 2nd

Time to get back on the road. I woke up too early, still on euro time, but it was nice for a run. Still feeling the effects of the fall I took a week ago. A little ache in the ribcage and big toe. I don't think running is going to aggravate them.

Friday Jul 13, 2018 #

Orienteering race 1:00:18 [5] 6.0 km (10:03 / km) +80m 9:25 / km
shoes: Spirit OLX (last)

WMOC Long Final, Gribskov. Cripes, this is like a broken record. I had a near-perfect run except for one control, #9, 100 meters away from #8. I wasn't anticipating any difficulty. I found a control but it wasn't mine, and proceeded to get so lost I had to run 400 meters back to the road to relocate. I found #8 again and got to 9 easily.

Lost 10 minutest on that control, and hardly any time lost anywhere else. 34th place in the C final, would have been 7th had I paid attention going to #9 in the first place.

The forest was fast in a few places, but mostly it was slow going, with downfall and spruce branches like swords. I went out of my way to take trails, and I'm pretty sure that was a good strategy.

That wraps up WMOC 2018. Returning home Sunday morning.

Wednesday Jul 11, 2018 #

Orienteering race 44:10 [5] 3.5 mi (12:37 / mi) +70m 11:53 / mi
shoes: Spirit OLX (last)

WMOC Middle Final (M65 C). Same area, radically different terrain. This was great middle terrain, with a lot of small-scale contour and vegetation details. I started out fine, but got sandbagged when what I though was going to be an easy control turned out to be anything but. Description was SE depression, and there were way too many depressions, but no control. So, back out to the trail, relocate and attack more carefully. Still not easy, but doable. From there on, there were many short legs in the same rugged terrain. Lost time on several of them, scrambling for the control. Lots of fun, an o.k. result (47 out of 80) and clearly room for improvement.

I took a hard fall a third of the way through, tripped over a root and then fell over a log. Bruises to my big toe and ribcage. I didn't feel it when I was running, but I feel it now.

Tuesday Jul 10, 2018 #

Orienteering race 59:45 [5] 5.6 mi (10:40 / mi)
shoes: Spirit OLX (last)

WMOC Forest Qualification, in Tisvilde. I made one mistake, but it was a big one. I lost 8 minutes on Control #7. I don't know how it happened, but evidently I was on the wrong trail. I thought I could salvage it, and spent some time trying to figure things out, but eventually I had to bail out to a trail to the south. Should have done it sooner.

The terrain was flat sandy soil, right off the beach, but lumpy with moss and decaying wood. A few multi-contour hills, and some small reentrants and depressions. Mostly spruce forest, kind of slow going in places because of dead branches and downfall. Lots of trails and small rides, some marked as thin white corridors in the light or medium green. Potentially confusing, and I handled it pretty well, for the most part. The hardest control locations, I thought, were the tiny clearings in medum green forest. Fortunately, they aren't generally too far from good attack points.

We'll have another day in this area tomorrow with the Middle final. Apparently, one's performance in the final can adjust the seeding in the Long final on Friday.

Sunday Jul 8, 2018 #

Orienteering race 20:01 [5] 2.4 km (8:20 / km)

WMOC Sprint Final, in the Christiansborg area of Copenhagen. I just couldn't figure out the path right out of the start. I knew I wasn't in the right place, but I couldn't see how to get to the right place. I went back through the start and it was easy, 2 min lost. Then on #2 I went back to that same trap, where I could see the control on the other side of a fence through some green. Another minute lost. 3 was straightforward, 4 was the first of many interior courtyards and I didn't see the entrance at first, and had to backtrack.

After those hideous losses I ran pretty well. For a change, I was figuring out the routes on the run, and some of them were tricky. I guess if you do this enough, you start to get the hang of it.

Saturday Jul 7, 2018 #

Orienteering race (WMOC) 17:16 [5] 2.5 km (6:54 / km) +18m 6:40 / km
shoes: Roclite 280-2015

Sprint Qualification at Hørsholm. First ever event of this magnitude, and I was pretty nervous all day, finally starting at 2p.m. Tentative at first, but it turned out to be technically easy, a business park with low buildings, parking lots, open areas, and no significant contours. I sped up, and promptly forgot my position and bobbled an easy control at the end of a parking lot. Kept up good speed but continued to make little errors, adding up to about 2 minutes. Unbelievably, I lost about a minute on a 30-second control (#7), trying to keep count of the parking lot barriers when the control was right up next to a building. Ouch. Narrow focus. Very fast on the last 4 controls.

Anyway, I was 22nd in my heat, 2:40 off the winning time, and the cutoff for the A final was 16th. Pretty close. So on to the B final tomorrow.

Monday Jul 2, 2018 #

Road running 36:10 [3] 3.9 mi (9:16 / mi)
shoes: Adrenaline 17 2nd

The usual neighborhood route, with unusual heat and humidity, It was hard going in the last mile. I was panting instead of breathing. I tried to slow it down and breathe normally, but apparently panting was called for.

This run was unexpectedly fast. I deliberately ran slowly, and then slowed down more at the end (see above). I don't get it. Maybe the recent power hiking at altitude had some effect, but there is a pattern here. I should schedule a race. Well, I have the WMOC later this week, but I'm thinking about one that doesn't require any thought.

My left knee hurts again.

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