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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Road running13 9:29:52 54.22(10:31) 87.26(6:32) 672
  Rock Climbing1 2:00:00
  Orienteering2 1:28:28 4.48(19:45) 7.21(12:16) 175
  Snow Shoveling2 1:20:00
  Speed work2 1:08:56 8.19(8:25) 13.18(5:14) 6
  Trail Running1 44:32 4.32(10:19) 6.95(6:25) 114
  Core strength1 10:00
  Total20 16:21:48 71.21 114.6 967
  [1-5]20 15:52:52

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Wednesday Jan 30, 2019 #

9 AM

Road running 35:07 [3] 3.73 mi (9:25 / mi) +50m 9:03 / mi
shoes: Adrenaline 18

27 degrees and sunny. There's a high wind advisory but nothing in the air yet. Pretty comfortable, really.

Tuesday Jan 29, 2019 #

8 AM

Road running 38:09 [3] 3.99 mi (9:33 / mi) +66m 9:05 / mi
shoes: Adrenaline 18

Monday Jan 28, 2019 #

11 AM

Road running 1:06:38 [3] 7.2 mi (9:15 / mi) +162m 8:39 / mi
shoes: Adrenaline 18

I was going to go to work (because I can, after more than a month) but I knew I would only be talking about the furlough and I wouldn't run. So I stayed home, exchanged work emails, and ran at around 11. No ankle brace. I was ready to cut it short if anything hurt, but nothing did, so I went for the 7-mile loop.

When I wasn't running or doing work emails, I was designing courses for the Wheaton event in 3 weeks. I got 8 courses on paper. I'm going to leave the trails in. I think I managed to keep the best routes off-trail.

Sunday Jan 27, 2019 #

Orienteering 24:00 [2] 1.0 mi (24:00 / mi)
shoes: Spirit OLX (last)

Control pickup.
1 PM

Orienteering race 1:04:28 [3] 5.6 km (11:31 / km) +175m 9:57 / km
shoes: Spirit OLX (last)

QOC Patapsco Hilton, Green course. I started my watch late. Going to #7 I was looking at #8 on the map, so I went the wrong way, but corrected and wouldn't have lost much time except for a bit of head-scratching when I was changing objectives. Then I had some trouble with #8 on the long rocky slope, couldn't read the contours and lost track of where I was. Other than that, no orienteering difficulties. Pretty nice course in rugged terrain.

My ankle was fine, but I had a sudden sharp pain under the other kneecap going towards #9. It came and went from then on. Don't know what that's all about.

Friday Jan 25, 2019 #

12 PM

Road running 30:23 [3] 3.29 mi (9:14 / mi) +51m 8:49 / mi
shoes: Adrenaline 18

Thursday Jan 24, 2019 #

2 PM

Road running 53:01 [3] 5.54 mi (9:34 / mi) +107m 9:01 / mi
shoes: Adrenaline 18

Wednesday Jan 23, 2019 #

11 AM

Road running 47:31 [3] 4.99 mi (9:32 / mi) +93m 9:01 / mi
shoes: Adrenaline 18

A relative heat wave at 43 degrees. Creeping up the distance. Ankle feels good running (with brace) but there is persistent swelling of the lateral malleolus.

Tuesday Jan 22, 2019 #

Road running 37:30 [3] 4.0 mi (9:23 / mi)
shoes: Adrenaline 18

Another 4-miler, in the middle of a cold snap. About 25F, sunny. Felt fine. Yesterday was brutal, in the teens and windy. Not great running weather, but I walked about 3 miles.

Sunday Jan 20, 2019 #

10 AM

Road running 37:44 [3] 3.96 mi (9:32 / mi) +73m 9:01 / mi

A little longer run, at a little better pace. Windy today, but not too cold. The cold weather will come later today.

Saturday Jan 19, 2019 #

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

Climbing with Rob and Florence. 5.10b, c, d. First 10d this season and did it smoothly, but failed on another one, simply couldn't work out how the move could be done, nor could the peanut gallery.

Followed up with a 3-mile walk and some leg exercises (30x reverse lunges, 30x step-ups). It was just starting to rain while I was walking. Seems like some rotten weather's coming in.

Friday Jan 18, 2019 #

Road running 33:19 [3] 3.3 mi (10:06 / mi)
shoes: Adrenaline 18

Another light run. Most of this is on lightly traveled roads, but there's some uneven strips of packed snow in the cut-throughs. Ankle feels good and lateral swelling is unchanged.

Followed by some floor exercises (leg raises, pushups, planks, bicycles).

Thursday Jan 17, 2019 #

Road running 33:00 [3] 3.5 mi (9:26 / mi)
shoes: Adrenaline 18

I went for a short run today. Wore an ankle brace. Everything felt fine. There is still noticeable swelling on the lateral malleolus, but nowhere else, and the ankle has pretty much full freedom of movement.

Tuesday Jan 15, 2019 #


I've been walking every day, about 3 miles a day. I use a brace on the injured ankle. It's pain-free to walk on flat ground. There's still some swelling on the outside of the joint, but it's gone down elsewhere. Not quite ready to try running, but I have jogged across the road and stuff like that, 10-20 yards at a time.

Monday Jan 14, 2019 #

Snow Shoveling 40:00 [3]

Another 5-6" fell overnight, and that needed shoveling, too. Then the snowplow finally came and plowed out our street, but he left a berm in front of my driveway, which also needed clearing. The snowplow guy was able to clear a few of my neighbors' driveways, just not mine. He did something I've never seen before, put the plow down behind the berm and pulled it out with the back of the plow, then pushed it to the side, leaving the driveway clear. I think he didn't have enough room to do the backing up where my house sits.

Sunday Jan 13, 2019 #

Snow Shoveling 40:00 [3]

We got about 6" of snow overnight. It was fluffy and not particularly hard to move. I kind of like shoveling the first snow, but it gets less fun as the season progresses.

I got a pair of nanospikes for Christmas and wore them on a walk last night and shoveling this morning. They are the same kind of carbide dobbs that appear on o-shoes, and work the same way. Really good on ice and a thin layer or packed snow, not so useful once the snow gets deeper. They were great on my running shoes, lightweight and stable, and I'll definitely use them in icy conditions. On the snow boots, they were fine for shoveling, but they made walking uncomfortable, I guess because the soles are stiffer.

Sunday Jan 6, 2019 #

Road running 1:30:00 [3] 6.0 km (15:00 / km)
(injured) shoes: Spirit OLX (last)

Orienteering at Fountainhead West! A fantastic day, mid-50s and sunny, and some of the best terrain in the region. Unfortunately, I had a misstep just after control #2, inverting my left foot and causing a serious ankle sprain. Some hollering ensued, with some cursing, and I crashed out onto the nearby trail, where a couple of hikers, horror-struck, asked me if I was o.k. I'm good, I said.

It turned out I wasn't. I limped around the next 7 controls and then sat down to loosen my shoe. My ankle was the size of a softball. I really couldn't walk very well, but I picked up a stick and used it as a crutch to get back, mostly on trails.

It's certainly one of the worst in a long career of minor ankle sprains. Not sure yet about the prognosis.

Saturday Jan 5, 2019 #

10 AM

Road running 37:53 [3] 4.0 mi (9:28 / mi) +70m 8:59 / mi
shoes: Adrenaline 18

Easy run at 10 a.m., 4-mile loop with Leslie St. bump-out. Then I drove Mei-An to BWI. She's coming off a co-op at Abbvie in Cambridge and returning to school at Northeastern. Probably not going to see her for a good while.

Friday Jan 4, 2019 #

Speed work 20:00 [5] 2.7 mi (7:24 / mi)
shoes: Adrenaline 18

Q2. 3x1mi at T pace with 1min rest. I did these on a section of the Rock Creek trail starting at Knowles Ave. I was planning to go south a half-mile and back, but there was an enormous lake across the trail just before the half-mile. So I turned around there and made it 3x0.85mi. Target pace was 7:25, which I had a little trouble hitting (7:29, 7:25, 7:32). The pace felt pretty aggressive, but the course had some small hills and sharp turns.

Road running 29:37 [3] 3.0 mi (9:52 / mi)
shoes: Adrenaline 18

To and from the Rock Creek trail via Plyers Mill Road.

Core strength 10:00 [3]

2x(pushups, 3 planks, bicycles).

Wednesday Jan 2, 2019 #

12 PM

Trail Running 44:32 [3] 4.32 mi (10:19 / mi) +114m 9:32 / mi

At Wheaton Regional Park. It was about half paved and half mud. I was thinking about another 1.5-mile loop around the unpaved part, but I was pretty tired from yesterday's effort.

Tuesday Jan 1, 2019 #

11 AM

Speed work 48:56 intensity: (28:56 @0) + (20:00 @5) 5.49 mi (8:55 / mi) +6m 8:53 / mi
shoes: Adrenaline 18

Q1 at Sligo International track. 4x(2x200, 1x400) at R pace with 200m, 400m jog in between, respectively. Target was 0:47 for the 200s, 1:36 for the 400s. I made the 200 target, but not the 400. Times were 45-48 for the 200s, and 98-102 for the 400s.

It was in the high 50s and overcast, with some wind.

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