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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Apr 6:

activity # timemileskm+m
  Orienteering1 2:19:41 6.06(23:03) 9.75(14:19) 161
  Road running2 2:03:49 13.53(9:09) 21.77(5:41) 176
  Trail Running2 1:50:35 11.61(9:32) 18.68(5:55) 258
  Speed work1 38:58 4.82(8:05) 7.76(5:01) 110
  Total6 6:53:03 36.02(11:28) 57.96(7:08) 705

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Saturday Apr 6 #

11 AM

Road running 1:13:34 [3] 7.85 mi (9:22 / mi) +123m 8:56 / mi
shoes: Adrenaline 18

Almost 8 miles total, with 4 miles on the Rock Creek trail, from Plyers Mill to Stoneybrook, then up the steepest hill in the area past the temple, gaining a couple hundred feet in about 3/4 mile. I used to avoid going this way until I recently learned about the little exit trail just after the railroad bridge that bypasses the dangerous section on Capitol View Ave near the top.

Friday Apr 5 #

1 PM

Speed work tempo 38:58 [5] 4.82 mi (8:05 / mi) +110m 7:33 / mi
shoes: Adrenaline 18

Today's workout was 40 minutes at T pace, which should be around 7:40/mi for me, making it about 5 miles. I've always done 20 min T workouts at the track, where I can control the pace, but double that seems kind of crazy, 20 laps or so. So I did it on the road. Seems like it worked out pretty well, AP calculates my climb-adjusted pace as 7:33, Strava says 7:47. I tend to believe the Strava number in this case, because it took me a while to get up to speed. I should have done a warmup before starting the timer.

Thursday Apr 4 #

11 AM

Trail Running 1:01:01 [3] 6.47 mi (9:26 / mi) +163m 8:45 / mi
shoes: Adrenaline 18

Yesterday's effort made my legs cramp last night, and left me a little hypoglycemic today. I have no idea why that was so hard. It was stop and go (stop while taking photos and tagging them to my position, go when I jogged to the next interesting feature). I was wearing my hydration pack, which, despite weighing only about 4 lbs full, clearly made it harder to run. And the terrain was typical QOC spur and reentrant. I guess more training like that would be a good thing.

Anyway, on to today, low 60s, partly sunny, and a fine day for a road run.

Wednesday Apr 3 #

1 PM

Orienteering 2:19:41 [2] 6.06 mi (23:03 / mi) +161m 21:18 / mi
shoes: Roclite 290 Black

Scouting at Prince William Oak Ridge area. Starting from the Oak Ridge camping area, I ran on the trail and road to a pullout on the Scenic Drive, then went into the woods, navigating on a custom map (exported from OCAD) using Avenza on my phone. I took a bunch of photos, and the app tagged them to my position with waypoints. My first experience with Avenza. It's the best app I've used for working on a custom map, but the map has to be geotagged in order to import it. After 2 hours I still had 80% power left. I'm not sure how the tracks and photos will export, but we'll see.

Tuesday Apr 2 #

12 PM

Road running intervals 50:15 [5] 5.68 mi (8:51 / mi) +53m 8:36 / mi
shoes: Adrenaline 18

Speed work at Einstein HS track. They've finished installing an artificial turf field, but they didn't do any work on the track. In fact, there is a little damage on the inside, next to the field.

6x(400 at R pace with 400 jog). Times were 1:34-1:35, but the last one was 1:36.

Monday Apr 1 #

12 PM

Trail Running 49:34 [3] 5.14 mi (9:39 / mi) +95m 9:07 / mi
shoes: Adrenaline 18

Greenbelt Park Perimeter Trail clockwise.

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