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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Cycling4 9:16:30 109.0(5:06) 175.42(3:10)
  Orienteering6 8:01:17 19.14(25:09) 30.8(15:38) 700
  Hiking2 4:30:00 9.0(30:00) 14.48(18:38) 500
  Road running4 2:42:41 18.6(8:45) 29.93(5:26)
  Kayaking2 1:20:00
  Core strength1 12:00
  Total19 26:02:28 155.74 250.64 1200

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Wednesday Sep 28, 2016 #

Core strength 12:00 [3]

Rain all week. Anyway, time to get back into this little routine. Pushups, planks, squats, figure-8s.

Tuesday Sep 27, 2016 #

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 15

The rain moved out in the morning and I took a jog around the neighborhood.

Sunday Sep 25, 2016 #

Orienteering 23:44 [3] 2.4 km (9:53 / km)
shoes: Roclite 280-2015

NAOC Day 3 Sprint. I just don't have the right mindset for these things, and I doubt I have the speed for them either. A 2-minute error on #13, on the very next building for crying out loud, but I got it into my head that it was to the right when it was actually to the left. But even taking off those 2 minutes, I still would have been way too slow. I can run 5k in that amount of time, and I don't have a clue where all that time is going.

Saturday Sep 24, 2016 #

Orienteering 2:37:13 [3] 6.0 km (26:12 / km)
shoes: IceBug Olx 4

NAOC Day 2, Long. I had a really hard time with this course. Basically it was too hard for me. I was never really able to match up the map to my surroundings, and I couldn't move very fast through the terrain even if I wanted to. Inside the circle, I often saw other runners punching before I could find the control on my own. I got stuck with some guy following me and asking me questions, and when I finally shook him I blundered the next control and he was back behind me again, still asking questions. A very unsatisfactory effort all around, although no complaints about the course, the competition, or the organization.

Friday Sep 23, 2016 #

Orienteering race 49:15 [4] 3.9 km (12:38 / km) +100m 11:12 / km
shoes: IceBug Olx 4

NAOC Day 1 - Middle. On Green X, I had a pretty good run, but the competition was really tough. I was slow but reasonably accurate in the technical section. Unfortunately, a 2-min error on 5. I had intended to run along the big trail and pass through 6, but I overran the attackpoint and had to relocate off the little trail past 5. It would have been a good approach if I'd done it on purpose. I picked up speed on the trail runs, but got confused at the very end and had trouble with a couple of the easy controls in the ski slope above the finish.

Map reading was especially tough today. My glasses were totally fogged by #5 (I know, the solution is run faster!) so I took them off, but the forest was so dark it was hard to read even with good vision. I probably could have put them back on when I started running the trails.

Thursday Sep 22, 2016 #

Hiking 1:20:00 [3] 3.6 mi (22:13 / mi) +200m 18:57 / mi
shoes: Roclite 280-2015

Bartlett trail - Verrill Road - Woodman's Peak.

Wednesday Sep 21, 2016 #

Hiking 3:10:00 [3] 5.4 mi (35:11 / mi) +300m 30:00 / mi
shoes: Roclite 280-2015

Florence and I went on a hike with Gary Bartlett to a summit with a small open ledge at the west end of the Howard Mountain ridge line. We hiked up from the back of his cabin and bushwacked along old overgrown skidder trails and logging roads, about an hour to the summit. Open views to the south and the pond to the northeast, but the view north over to the Newry mine was blocked by trees. On the way back, he tooks us along the back side of the ridge, over the top and back down, the tracks a little clearer, 2 hours.

Tuesday Sep 20, 2016 #

Kayaking 40:00 [3]

The morning tour around the lake on the kayak. Dead calm, low clouds, high humidity, overnight rain, temperature around 70 -- it's been this way since we got here.

On the plus side, it makes for great sunsets (pic from last night).

Monday Sep 19, 2016 #

Kayaking 40:00 [3]

Paddled around the lake this morning. It's down another couple of inches from the last time we were here, overall still 4 feet or so below the normal level. Crazy year here, no snow in the winter and very little rain in the spring or summer. Even the old-timers have never seen anything like it.

We drove to Boston to see Mei-An at Northeastern and drop off some stuff she wanted from home. Then on to the cabin in Maine, arriving about 9 p.m. Last occupied by some renters two weeks ago, and they left it in good condition. We're planning on closing up for the season before going on to the NAOCs.

Sunday Sep 18, 2016 #

Orienteering race 59:43 [5] 5.6 km (10:40 / km) +190m 9:07 / km
shoes: IceBug Olx 4

Much better performance today, but there were a lot of runners bunched up in the 59-minute range, and I was 4th in M60. This time I ran as fast as I could navigate, and the navigation seemed a little easier. I was a little slow on the long leg 7-8. I went mostly in a straight line, but skirting the north side of the two hilltops, then around the tip of the marsh and across the little dry pond.I guess going even farther north would have avoided some climb. I crossed the first hill in the saddle between the two tops and got down the cliffs without much trouble. But it was slow on the uphills, and the downhills were cliffy, so overall maybe not optimal.

Also a little slow 9-10 along the bland hillside. I've never been very good at this kind of leg. I went slowly at first and aimed for the pair of boulders halfway across. Spotted them and sped up into the reentrants. I don't know how else to keep my position, or how to do it faster.

Saturday Sep 17, 2016 #

Orienteering race 1:28:05 [5] 5.8 km (15:11 / km) +190m 13:03 / km
shoes: IceBug Olx 4

Classic Champs Day 1, Green X. This is fine orienteering terrain, with open woods and plenty of features large and small. With the exception of one control I had a decent run, navigating well but traveling slower than necessary. The exception was #5, which was simply wretched. I had no clear plan leaving 4, just trying to avoid the green and stay to the west side of the marsh. When I hit a trail, I took it, figuring it for the one that ran down the west side of the green. But it wasn't, it was on the east side of the marsh. It didn't take long to figure out it was wrong, but it took forever to figure out where I was, because I never thought I was that far east. 15 minutes lost there, and it kind of sapped my enthusiasm.

Thursday Sep 15, 2016 #

Cycling 1:44:00 [3] 22.0 mi (4:44 / mi)

A ride to work along the river trail network. Cooler today, low 70s and cloudy. A bit of a breeze up on the Anacostia levee. Route.

A few hours after the run yesterday my right achilles started to ache again. It wasn't a problem after orienteering on Sunday. This morning it was burning a bit. It's not clear if the ride is good for it or bad for it, maybe neutral.

Cycling 1:58:00 [3] 22.0 mi (5:22 / mi)

And back home again. Much slower, due to two factors: (1) exhaustion, and (2) traffic. Factor 1 was clearly dominant. I dragged out a Gu after about 20 minutes, and it helped for the next hour. At that point I was only a couple miles from home, but man, they were hard miles. As to traffic, there was tons of it on the cross streets, making it hard to find a gap. Also tons of it on the bike path itself -- fewer dog walkers, but lots more joggers and cyclists than in the mornings. At this point I can say once a day is a joy, but twice a day is a major workout.

Wednesday Sep 14, 2016 #

Road running 38:00 [3] 4.3 mi (8:50 / mi)
shoes: Adrenaline 15

Perimeter road at GSFC. Going into the mid-90s today, but not there yet (noon). Low humidity and it felt pretty good. Took a while to cool down, though.

Tuesday Sep 13, 2016 #

Cycling 1:41:30 [3] 22.0 mi (4:37 / mi)

Bike to work. Considerably faster today, which I'm sure is just getting used to riding again. I haven't done any significant bike riding for about 30 years. Split times: 46:00 to jct of Sligo Cr. and Northwest Branch; 56:00 to Rode Island Ave.; 1:16:00 to Greenbelt Road; 1:33:00 to Goddard entrance gate.

I did a fair amount of work on the bike in the last couple weeks. New tires and tubes, replaced the entire crankset (I had a spare matching vintage crankset, which I had tapped out for 9/16" pedals, 50 years old like the bike). New pedals, platform MTB-style without toeclips. It's running well, and it's fun to be riding it again. Oh, and new helmet and pump.

It's really fine to be able to ride 15 miles on paved trails without getting on a road. And the last 5 miles has well-marked bike lanes. Really enjoyable.

Sunday Sep 11, 2016 #

Orienteering 1:43:17 [3] 7.1 km (14:33 / km) +220m 12:36 / km
shoes: Roclite 280-2015

QOC season opener at Lake Accotink, Red course. I lost a lot of time onf #1 -- extra trails not on the map, shaky attack, control may not have been in the place it was marked. Likewise on #2, how hard could it be? Yet I was convinced I overran it and backtracked until I knew I hadn't. Probably 10 minutes on those 2 controls alone.

Better after that, with only a couple more time losses, but certainly not moving at great speed. Frustrated with 14 and 19, I had been to a lot of these control locations before, but in the case of these two controls I made the same mistakes I made before, which is pretty sad.

Thursday Sep 8, 2016 #

Cycling 1:58:00 [3] 22.0 mi (5:22 / mi)

Ridiing to work again. A different route this time. At the end of the Northeast Branch trail, continuing onto the Indian Creek trail, cross Greenbelt Road at 60th Ave onto Cherrywood Road, into Old Greenbelt on Crescent Road, then onto the Parkway entrance from the Northway ball fields.

A couple miles longer, but a lot more pleasant than the Goodluck Road finish. The Indian Creek trail is surprisingly pretty, and there is a bike lane all the way from Greenbelt Road to Northway, but there was hardly any traffic.

Tuesday Sep 6, 2016 #

Cycling 1:55:00 [3] 21.0 mi (5:29 / mi)

I rode my bike to work today, something I've been thinking about doing for a long time but somehow never did. The route was remarkably nice, all but the last 5 miles on paved trails. I picked up the Sligo Creek trail at Windham Lane about a mile and a half from home, went 10 miles to the junction with the Northwest Branch trail, went a short distance to the Northeast Branch trail and got off at Goodluck Road. From there it's 5 miles to Goddard on the road (uphill, as it happens). Actually, I passed Goodluck Road and went on up to Lake Artemisia before realizing I'd overshot, so that added about a mile/5 minutes to the route.

I'm going to leave my bike here tonight and either ride home or throw it in the back of the van tomorrow.

Monday Sep 5, 2016 #

Road running 31:24 [3] 3.6 mi (8:43 / mi)
shoes: Adrenaline 15

I went to the track to do VO2 max intervals, but I quit after the first one because my achilles tendon was sore. This time it was the right side. Anyway, the one interval I ran was 1000m, 4:25. Jogged back home and iced.

Sunday Sep 4, 2016 #

Road running 1:00:17 [3] 6.9 mi (8:44 / mi)

Forest Glen-Seminary route. Nice day, dry and breezy, as usual when a hurricane leaves the scene. I don't think there was much effect here, but I don't know because we were in Boston delivering Mei-An to school. The NJ Turnpike was blazing with hurricane warning signs.

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