Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Apr 13:

activity # timemileskm+m
  Road running3 2:07:45 13.42(9:31) 21.59(5:55) 253
  Speed work2 1:37:21 11.27(8:38) 18.14(5:22) 135
  Orienteering2 1:33:14 6.06(15:23) 9.75(9:34) 88
  Total7 5:18:20 30.75(10:21) 49.48(6:26) 476

«»
1:33
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 13 #

11 AM

Orienteering 1:10:05 [4] 4.1 mi (17:06 / mi) +59m 16:22 / mi
shoes: Spirit OLX (last)

Quantico Classic, Day 1 Middle Distance, Green. Not a very satisfactory performance. Bad mistake on 4 (went to 5 first, thought it was 4, realized my mistake when things didn't look right) and even worse mistake on 6 (thought I was on a bearing straight to it, was actually a long way off, should have relocated immediately but I kept thinking it was right there).

Looking at the gps route, I see I was pretty far off the line all the way, until the last few controls. That was certainly not my plan, so something to think about.
2 PM

Orienteering 23:09 [5] 1.96 mi (11:49 / mi) +29m 11:18 / mi
shoes: Spirit OLX (last)

Quantico Classic Relay. Lead-off runner on QOC's 9-point team, followed by Alex and Michael. I had a solid run, and fell into a pattern: navigated on my own towards the next control, then as I got close I could follow others into the control. That's the nice thing about running first leg. Alex and Michael ran well, but we were outclassed by NEOC (Jeff, Tim, Kristin -- what a powerhouse!).

Thursday Apr 11 #

12 PM

Road running 35:47 [3] 3.83 mi (9:20 / mi) +92m 8:41 / mi
shoes: Adrenaline 18

Wednesday Apr 10 #

7 AM

Speed work tempo 35:05 [5] 4.29 mi (8:11 / mi) +100m 7:38 / mi
shoes: Adrenaline 18

A repeat of last week's tempo run. It was a half-mile shorter, because I forgot to add the segment on Homewood Parkway. It was also slower. I just couldn't get my legs to move. First thing in the morning.

Tuesday Apr 9 #

11 AM

Road running 55:37 [3] 5.81 mi (9:35 / mi) +111m 9:02 / mi
shoes: Adrenaline 18

Easy run, mid-day, 70s and some cloud cover.

Monday Apr 8 #

11 AM

Speed work 1:02:16 [5] 6.98 mi (8:55 / mi) +35m 8:47 / mi
shoes: Adrenaline 18

3 x (200+200 jog, 200+400 jog, 800+400 jog). The 200s were all 45-46. The 800s were 3:21, 3:25, 3:27. I've been doing these things around noon, to hit the warm part of the day, but this was the day I should have switched to early morning. It was 80 on the track, and the heat was a problem on the longer intervals. Also, I need to bring water the next time.

Sunday Apr 7 #

11 AM

Road running 36:21 [3] 3.78 mi (9:38 / mi) +50m 9:15 / mi
shoes: Adrenaline 18

Low energy day. Short and slow.

« Earlier | Later »