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

Training Log Archive: TomN

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Road running16 10:20:10 69.1(8:58) 111.21(5:35)
  Orienteering5 5:43:16 16.78(20:28) 27.0(12:43) 91882c
  Field work1 4:30:00
  Speed work5 2:26:54 19.92(7:22) 32.06(4:35)
  Core strength5 1:40:00
  Map Walk1 20:00 2.49(8:03) 4.0(5:00)13c
  Total30 25:00:20 108.29 174.27 91895c
  [1-5]29 24:40:20

«»
4:30
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2012 #

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road.

Tuesday Oct 30, 2012 #

8 AM

Core strength 20:00 [0]

Core strength plus stretching.
12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Forest Glen-Ga. Ave loop. I hadn't planned to run today due to lousy weather, but by noon there wasn't any more excuse not to go out. Rain stopped, temperature notched up a little.

Sunday Oct 28, 2012 #

Orienteering race 1:15:12 [3] *** 7.2 km (10:27 / km) +350m 8:24 / km
16c shoes: Icebug olx

QOC Hemlock Overlook Red. I had a pretty fine run, fast and accurate, with only a few little errors. The course folded nicely into the available terrain, with some good legs and opportunities for parallel errors, which, happily, I declined to make.

I was slow getting started to 1, going unnecessarily up and over the cluster of buildings before getting down into the stream valley and up the other side. 5 to 6 seemed to take too long, looked in lots of reentrants when I hit the 3rd system. From 8 to 9 I thought I'd run hard straight to the stream and follow it up, but my bearing got off, I ended up to high, and had to come back down. 9 to 10 I took the trail to the stream crossing (moment of confusion when I couldn't find the part of the trail that continued NE), and went up the next stream, slowed by a nagging doubt that I might be in the wrong one, but it looked right, and sure enough, there was the control. 11 to 12 I couldn't find the trail, but found the rock pile for sure, and it was an easy attack from there. Just inside the field to the start of the reentrant system, picked up the bend in the ditch and attacked from there, dead on. 14 and 15 involved running back and forth along the Horseshoe Trail.

Saturday Oct 27, 2012 #

Field work 4:30:00 [1]
shoes: Inov8 Roclite 295

Setting out streamers for W-Y-O courses at Oregon Ridge in December. Y and O look fine. JROTC wants two different courses for each class, with a single overall class winner. I think these courses are pretty well balanced, and as fair as I can make them. Unfortunately, I had to junk the white course. One of the legs went through a closed and locked gate, and there isn't any white-level way to get around it. I can't see any way to make it run through the Y terrain, so I've completely re-routed it, with some new controls that will need inspection the next time I get out there, along with the advanced courses.

Friday Oct 26, 2012 #

Speed work 22:13 [4] 5.0 km (4:27 / km)
shoes: Adrenaline 3

Tempo run at threshold pace, 5K at 1:47 per lap. Boy, I sure felt sluggish. Had to keep pushing to keep the pace up, switched to 2-1 breathing for the last 1.5 laps, post-workout strides were almost painful. I have no idea why; the last time I did this workout I ran just the same pace without the drama. This was the second quality workout this week. I would have put it off til tomorrow but I'm planning on going out to Oregon Ridge to streamer control locations.

Road running 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Adrenaline 3

Warm-up jog to the track, 4 strides to warm up, and then after the workout a couple more strides and jog back home.

Thursday Oct 25, 2012 #

Road running 46:00 [3] 6.2 mi (7:25 / mi)
shoes: Adrenaline 2

Easy run with an extra loop. This takes care of the 20% longer run this week.

Wednesday Oct 24, 2012 #

Speed work 41:00 [4] 5.6 mi (7:19 / mi)
shoes: Adrenaline 2

Fartlek on GSFC perimeter road. 1min-2-3-4-3-2-1 with jog the same time as the preceding interval. The 4 min interval took me from the Parkway entrance almost to the top of the hill at the garden plots. That's a good objective performance measure. Which this kind of workout generally lacks.

Conditions were mildly adverse. I forgot my watch, so I took my phone, running the stopwatch app, wrapped in a map case. (Yes, I have maps at work. I can't remember why.) Even with the phone inside the wrapper I kept hitting the "stop" button accidentally. The 2nd 3-min interval took me past a whole line of leaf blowers blowing exhaust my way, and at the end of that a street sweeper raising up a huge cloud of dirt. Ugh. Plus, it was over 80 with bright sun.

Tuesday Oct 23, 2012 #

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Easy run around perimeter road.

Monday Oct 22, 2012 #

Core strength 20:00 [1]

Core strength and stretching. That felt great after what was basically 3 days of driving with some runs sandwiched in between.

Sunday Oct 21, 2012 #

Orienteering race 21:06 [4] *** 2.2 km (9:35 / km) +43m 8:44 / km
16c shoes: Icebug olx

NAOC Sprint Green-X. I'm not much of a sprinter. I can run fast, but I think too slowly. I could see it on the 7-8 leg. From 7 I drifted a little east and came out of the woods on the trail in front of the two buildings. Then had to stop, look at the map, look at the building, look at the map, look at the other building, and finally they clicked into place. Why did that take so long? And why didn't I anticipate the buildings and get ready for them?

Aside from pauses to think, there was one gross error on 5. I meant to go all the way around the yurts and take the obvious trail to the control, but I got off the road early on a vague trail that eventually took me around through the swampy area to the junction just north of the control. Had no idea where I was, so I headed north until I saw the yurts, reversed direction again, and ran to the control. Ow.

An o.k. run, could have been much better.

Saturday Oct 20, 2012 #

Orienteering race 1:23:55 [4] *** 7.3 km (11:30 / km) +270m 9:42 / km
16c shoes: Icebug olx

NAOC Long Green-Z. This was much better than yesterday. The weather was fine, as were the map and terrain. Not much of a warm-up, and nervous on the first control, overran to the trail bend and tracked back in. Settled down after that and navigated well to 2, 3, 4, 5. On the long leg to 6, I went way east, picked up the E-W stone wall, followed it to the N-S stone wall, then trail, stream, and wall again. Just before the road I waded knee-deep (slow), then up through the rough open to the thin ridge with the rock line on top. From there to the corner of the stone walls, attack point. Came straight to the reentrant but stopped short and, seeing no control, headed downhill to the swamp, then back up and saw the further reentrant. Too bad, a couple of minutes wasted there on what was otherwise a good leg.

No further problems, got the overall best time on the short steep climb from 10 to 11 (hey, climbing is what I do best!). On the long leg to 15, I came back around the hill and down around W side of the lake the way I had come in, got on the road and ran it hard over the little ridge and then back in to the control. Second best time on that leg.

Finished 4th overall, 2 seconds out of 3rd place. Bit of a disappointment there, of course, but a fine run nevertheless.

Friday Oct 19, 2012 #

Orienteering race 1:12:14 [3] *** 3.7 km (19:31 / km) +115m 16:54 / km
19c shoes: Icebug olx

NAOC Middle Green-Z. Pretty much a disaster. Mispunched twice, one of which was way off course. A lot of my trouble was due to inability to read the map, which in turn was due to pouring rain, and when there wasn't rain, dark clouds and low light. For example, on the 1st control, I wasn't careful on the attack from the trail, and came to the wrong boulder. I searched the map for another boulder, but never saw it. Back in the hotel, even without my glasses I could see the boulder right at the edge of the circle, but not out in the forest where it mattered.

The other problem was bad compass work. I don't know why, but my bearings were off. Coming down the hill from No. 2, I got onto the wrong stone wall and followed it into the field until I saw a rootstock. Dark green prevented a correction, so it was back out to the trail and the right stone wall. Biggest problem of all came on No. 12, where I crossed the big stony ridge way north of where I should have been, searched some nearby rock features all hung with controls, found one I hadn't seen before and punched it. Careless, but my rough bearing was at least 20 deg. off and but for that it wouldn't have happened. Second mispunch came in the complex area off of the arena. I couldn't see the map detail at all, so took bearings, and they were off too.

Lousy performance in what should have been fun terrain.

Wednesday Oct 17, 2012 #

12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road. No run tomorrow.

Tuesday Oct 16, 2012 #

Note

Signed up for the Cardinal 5k on 11/10. Doesn't necessarily rule out the Stumble the next day, but it would be a busy weekend. Also thinking about the Bethesda Turkey Chase on T-day.
12 PM

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road.

Sunday Oct 14, 2012 #

10 AM

Map Walk 20:00 [2] ** 4.0 km (5:00 / km)
13c shoes: Icebug olx

Shadowing a newish orienteer on the yellow course. This works out pretty well, and we should be doing it more. Also control pickup afterwards.
12 PM

Orienteering race 1:30:49 [4] *** 6.6 km (13:46 / km) +140m 12:26 / km
15c shoes: Icebug olx

QOC Swanson Road Green. I tried to run this course pretty hard. I generally took good routes to controls, with good position knowledge. Lots of issues with precision navigation to controls. On 4, I botched the run-in down the ridge before the control, picking up more of the abandoned trail than was on the map, and getting to the river too far downstream. i was pretty sure what had happened, but it still took too long to get back upstream and find the ridge with the control. On 7, the route seemed good on paper, but it was a hard fight, and if it were not for the power line I wouldn't have known where I was. I don't know what to do about the control-picking problems. That seems to be where I have the most trouble these days.

Saturday Oct 13, 2012 #

12 PM

Speed work 22:03 [4] 5.0 km (4:25 / km)
shoes: Adrenaline 2

Tempo run, 5K at threshold pace, at Einstein track. Since my 2mi time this week put me at vdot 46.9, the new target was 1:47 per lap. Actual pace 1:46. All laps +/- 2s. Felt great, and it's remarkable how fast it goes. It might get boring at 10K. Maybe I'll try it one day.

Road running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Adrenaline 2

Warm up and cool down, to the track and back, 2-3 strides on each side of the run.

Friday Oct 12, 2012 #

12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

GSFC perimeter road. Ran it backwards (clockwise). Why is CCW so ingrained? Beautiful day, high 60s and sunny.

Thursday Oct 11, 2012 #

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road.

Wednesday Oct 10, 2012 #

11 AM

Road running 1:00:00 [3] 3.5 mi (17:09 / mi)
shoes: Adrenaline 2

Warm-ups and jog back to Building 33.
12 PM

Road running race 13:10 [5] 2.0 mi (6:35 / mi)
shoes: Adrenaline 2

GSFC Fall 2-mile. The course had to be adjusted because of construction at the top of the hill, so the start and 1-mile mark were moved forward, and the course detoured cross-country around the construction. Started warming up at 11 with a jog to the Fitness Center, then 2 miles easy and 2-min threshold run with Jake and a couple of other RunGSFC folks. Four 20-second strides, rest about 8 minutes, then start at noon. I consciously held back the first mile, and that worked out well. Felt great second mile, passed a couple of runners, finished pretty strong, should have started my sprint earlier. 1-mile split 6:42, crossed the finish just with 13:10 showing on the clock. Best time in the last 2 years.

Tuesday Oct 9, 2012 #

8 AM

Core strength 20:00 [3]

Monday Oct 8, 2012 #

12 PM

Road running 34:00 [3] 4.0 mi (8:30 / mi)
shoes: Adrenaline 2

Easy run around the neighborhood. Chilly today, even at noon. No run tomorrow, 2-mile on Wednesday.

Sunday Oct 7, 2012 #

Core strength 20:00 [1]

Core strength circuit and stretching. Cold and rainy today.

Saturday Oct 6, 2012 #

10 AM

Speed work 22:38 [4] 5.0 km (4:32 / km)
shoes: Adrenaline 2

Tempo run at threshold pace, at Einstein track. Target was 4:33/K, couldn't have been much closer. 400m splits were even. Daniels calls T pace "comfortably hard." Subjectively, this felt a lot more comfortable than hard, compared to the threshold workout last week. But last week's workout was slower, at 7:20/mile! It's just a lot better to do this on the track. Otherwise it's too hard to figure distance and pace.

Road running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Adrenaline 2

Warm up jog to the track, and a couple of strides. Then a jog back after the workout.

Friday Oct 5, 2012 #

12 PM

Road running 59:00 [3] 6.2 mi (9:31 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road with an extra loop around the lake. Time includes 3-4 minutes looking at butterflies. Saw one fresh-looking question mark, a lady (painted or American, couldn't tell), a couple of buckeyes, a pearl crescent, and a very large and gaudy orange sulphur.

Thursday Oct 4, 2012 #

Speed work 39:00 [4] 5.0 mi (7:48 / mi)
shoes: Adrenaline 2

Speed work on perimeter road. Ladder 1-2-3-4-3-2-1(min) with rest equal to interval. I've never liked these much, but I see now one benefit is the shortened rests on the way down have the effect of extending the interval. I like being able to do these without going to a track, but not having the distance available makes the whole enterprise a little less controlled. The urge to cheat is powerful, as usual, but there's no record of it so you get away with it scot-free.

Wednesday Oct 3, 2012 #

5 PM

Road running 42:00 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road. I meant to run yesterday, but (a) it was rainy and (b) I had no time. So 2 days off in a row, not what I had in mind.

Monday Oct 1, 2012 #

9 AM

Core strength 20:00 [1]

The usual circuit with stretches. No run today, feel like a day off.

« Earlier | Later »