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

Training Log Archive: TomN

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Road running19 15:16:12 96.38(9:30) 155.1(5:54) 1736
  Orienteering2 2:00:36 6.59(18:19) 10.6(11:23) 333
  Rock Climbing1 2:00:00
  Total22 19:16:48 102.96 165.7 2069

«»
2:40
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2019 #

11 AM

Road running 47:54 [3] 5.09 mi (9:25 / mi) +62m 9:04 / mi
shoes: Adrenaline 18

4 miles easy and a mile of hill repeats (8 hills @ ~37s). Seems like these are getting faster, with less perceived effort.

Wednesday Feb 27, 2019 #

12 PM

Road running 46:52 [3] 5.17 mi (9:04 / mi) +97m 8:34 / mi
shoes: Adrenaline 18

A little shorter, and a little faster today. Also 10 degrees cooler, and the wind from the east had a bite to it.

Tuesday Feb 26, 2019 #

11 AM

Road running 1:07:33 [3] 7.02 mi (9:37 / mi) +183m 8:54 / mi
shoes: Adrenaline 18

Lovely run through the Forest Glen seminary, down to Rock Creek, up Stoneybrook past the temple. Sunny and mid-40s.

Sunday Feb 24, 2019 #

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

Climbing with Rob. 5.10a, b, c, a, d, b, and 5.9. Failed on the last two, no grip left.
3 PM

Road running 40:51 [3] 4.21 mi (9:42 / mi) +82m 9:09 / mi
shoes: Adrenaline 18

Running after climbing is hard.

Saturday Feb 23, 2019 #

8 AM

Road running 38:06 [3] 4.0 mi (9:32 / mi) +77m 8:59 / mi
shoes: Adrenaline 18

I don't usually run first thing in the morning, but it's supposed to rain buckets starting around noon.

Friday Feb 22, 2019 #

11 AM

Road running 50:02 [3] 5.21 mi (9:36 / mi) +59m 9:17 / mi

A 4-mile run with 8 strides at the end. Strides slightly uphill, around 40s with 1min jog back.

Thursday Feb 21, 2019 #

11 AM

Road running 1:14:34 [3] 7.87 mi (9:29 / mi) +101m 9:07 / mi
shoes: Adrenaline 18

Long run on the Rock Creek trail, with a big climb at the end up to Capitol View. The bike path was a bit sloppy with melting snow, but it was good footing and pretty, with the woods all snow-covered. I thought this would be 8 miles, but it was a little short. Maybe the watch.

Tuesday Feb 19, 2019 #

11 AM

Road running 48:21 [3] 4.94 mi (9:47 / mi) +51m 9:29 / mi
shoes: Adrenaline 18

Hill repeats (8x40s) at mile 3. Sunny and low 30s. I'm pretty much recovered from that flu thing, 11 days, which is short from anecdotal evidence.

Monday Feb 18, 2019 #

11 AM

Road running 51:07 [3] 5.5 mi (9:18 / mi) +105m 8:47 / mi
shoes: Adrenaline 18

45 and windy. It was tough going up Jennings Rd. with the steep hill and a headwind.

Sunday Feb 17, 2019 #

1 PM

Orienteering race 54:14 [3] 5.4 km (10:03 / km) +153m 8:48 / km
shoes: IceBug Olx 4

QOC Wheaton, Green course. A mistake on #1, came in too high (the reentrant just before it was confusingly mapped). Pretty straightforward after that, trying to keep moving but had to stop a couple of times to read.

Friday Feb 15, 2019 #

11 AM

Road running 1:08:21 [3] 7.33 mi (9:20 / mi) +185m 8:39 / mi
shoes: Adrenaline 18

Around 60 degrees today. This run felt much harder than it should have. Clearly whatever's occupying my sinuses is having a system-wide effect.

Thursday Feb 14, 2019 #

11 AM

Road running 34:07 [3] 3.8 mi (8:59 / mi) +78m 8:26 / mi
shoes: Adrenaline 18

Not over the cold yet but feeling good enough to run. Whether or not it's a good idea is yet to be determined.

Wednesday Feb 13, 2019 #

11 AM

Road running 35:55 [3] 3.81 mi (9:26 / mi) +80m 8:51 / mi
shoes: Adrenaline 18

Finally feeling good enough to run, although whatever it is isn't gone from my sinuses yet.

Sunday Feb 10, 2019 #

Note
(sick)

Some ugly flu-like bug hit on Friday night. Headache, fever, and their usual miserable sidekicks.

Friday Feb 8, 2019 #

10 AM

Road running 38:25 [3] 4.01 mi (9:35 / mi) +77m 9:02 / mi
shoes: Adrenaline 18

Easy run, kind of slow. Still around 50 degrees, but falling. At around 1.5 miles I stopped and talked to a friend from dog walking days.

Thursday Feb 7, 2019 #

11 AM

Road running 55:04 [3] 5.89 mi (9:21 / mi) +91m 8:55 / mi
shoes: Adrenaline 18

A lot more energy than yesterday. 4.5 miles plus a mile and a half strides (8xstrides @ 40-45s, with slow jog back).

Wednesday Feb 6, 2019 #

10 AM

Road running 37:52 [3] 4.0 mi (9:28 / mi) +77m 8:56 / mi
shoes: Adrenaline 18

Easy run mid-morning, temp around 50. After 3 hard days, I was pretty tired and felt slow. And I'm bumping the distance up to 4 miles (watch said 3.9).

Tuesday Feb 5, 2019 #

11 AM

Road running 1:13:45 [3] 7.72 mi (9:33 / mi) +169m 8:56 / mi
shoes: Adrenaline 18

Long run on a 65-degree day!

Monday Feb 4, 2019 #

11 AM

Road running 51:29 [3] 5.32 mi (9:41 / mi) +65m 9:20 / mi
shoes: Adrenaline 18

4 miles with a mile of hill repeats (8xhill @ 35s, 1 min jog back down).

Sunday Feb 3, 2019 #

11 AM

Road running 40:58 [3] 4.07 mi (10:04 / mi) +96m 9:23 / mi
shoes: Adrenaline 18

Easy run with Addie and Glenn. We stopped twice, for a total of about 3 min., so I took that off the time.
12 PM

Road running 14:56 [5] 1.43 mi (10:27 / mi) +1m 10:26 / mi
shoes: Adrenaline 18

8xstrides, about 40s each. It's very slightly uphill, with slow jog back.

Saturday Feb 2, 2019 #

Orienteering race 1:06:22 [4] 5.2 km (12:46 / km) +180m 10:53 / km
shoes: IceBug Olx 4

The annual Bumble. I was the first finisher last year, running Brown (2 windows), but we were encouraged to run our usual club course, so I chose Green (3 windows). It seems fair.

Until I got the map, I had planned to avoid the northern section, because the terrain there is not much fun, but looking at the map it was really the best choice. So I followed a small group turning to the right after the first control. I got to E just behind the leaders, but they were out of sight when I got down to the lake. I stayed behind Glenn up the hill but we got onto the wrong trail and were basically forced to go to B, the farthest north control. Then C, D, and A.

I hadn't thought out how I was going to get to the next window. but the trail run along the river looked pretty good, given that it was flat. So a long way around to F and G, and I'd been thinking I'd go straight to H, but again the trail route looked good and offered a dead easy attack to H, so way around the trail again to H, then back onto the trail and up the stream to I and J.

From J I went straight to M, and I could see the control as I was coming down the hill just inside the third window. Easy to O, the reentrant was also visible on the approach. O to N was the only place I lost time. I don't know what happened. I came up the left-hand reentrant and thought I saw the green, but I didn't see the rootstock. Kept going up the spur to the east, backtracked and finally found it, near where I had originally looked. Lost around 2-3 minutes.

L and K were straightforward. Then only the last control was left. I went straight north from K, crossed to the power line, took the trail to the right when it diverged, then headed straight down to the reentrants. I hesitated going in, because I saw a lot of runners going up higher in the reentrant, but it turned out they had already punched. Nadim passed me there and I stayed right behind him all the way into the finish.

« Earlier | Later »