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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Field work2 8:00:00 16.5(29:05) 26.55(18:05)
  Orienteering5 5:16:46 21.38(14:49) 34.4(9:13) 52027c
  Road running8 4:28:00 29.6(9:03) 47.64(5:38)
  Core strength5 1:40:00
  Trail Running1 47:58 6.21(7:43) 10.0(4:48)
  Treadmill1 20:00
  Total21 20:32:44 73.69 118.59 52027c
  [1-5]20 20:12:44

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Saturday Mar 30, 2013 #

10 AM

Field work 2:00:00 [1] 4.5 mi (26:40 / mi)
shoes: Icebug Gryllo

Completed field checking for the Rockburn meet. Started from the Avalon parking and got the rest of the controls on this side. Re-routed 2 courses to avoid running through people's back yards. Woods look great. I know they're going to be a lot greener in a month, but I still think this is going to be good running.

Road running 33:30 [3] 3.7 mi (9:03 / mi)
shoes: Adrenaline 3

Back from Rockburn by noon, and felt good enough for a run in the afternoon. A gorgeous day, but what's weird is it's normal for this time of year, and it just feels exceptional because we've had an extended cold spell.

Friday Mar 29, 2013 #

10 AM

Field work 6:00:00 [1] 12.0 mi (30:00 / mi)
shoes: Icebug Gryllo

Field checking for Patapsco meet, formerly Avalon, but we're going to be running out of Rockburn Branch park on the west side of the Avalon map, and staying far away from the cliffs of Avalon.

Rockburn Branch park has an east and west half, and while they're connected by trails it's a hassle to drive from one half to the other. Starting from the east side of the park, I got all the controls up to the big Belmont mansion. The map was great, and I only had to relocate a few controls because of ambiguous features. Then I looped back, crossed to the west side of the park, and streamered everything in the park itself. I know we're supposed to stay on trails, but the trail network is dense and there are some nice features just off the trails, so I'm using them. They've been doing some trail work there, mainly to convert hiking trails to horse and mountain bike use. The horse bridges are huge affairs, big and strong enough to drive a car across.

The courses are going to be pretty interesting. Not too hard technically, but a great variety of terrain, with open fields, trails, flood plains, and high flat ground.

Thursday Mar 28, 2013 #

8 AM

Core strength 20:00 [1]

Good core strength session.

Wednesday Mar 27, 2013 #

8 AM

Road running 33:30 [3] 3.7 mi (9:03 / mi)
shoes: Adrenaline 3

Drumm loop, easy pace.

Monday Mar 25, 2013 #

11 AM

Road running 34:00 [3] 3.7 mi (9:11 / mi)
shoes: Adrenaline 3

Easy (slow) run in the wet snow before it changed to snowy rain. By the feel of it, not quite fully recovered from Saturday's 2-hr. And pulled off a tick today, another lingering effect from Saturday.

Saturday Mar 23, 2013 #

11 AM

Orienteering race 2:05:00 [4] **** 13.6 km (9:11 / km)
shoes: Inov8 X-Talon

QOC Little Bennett Score-O. I was very happy with my navigation. Race strategy not so much. I didn't realize there was a 60-80-100 cluster in the SW corner, lots of points for not much distance. I started out to the NW instead, got everything on that corridor, turned E and picked up everything on the way to the 100-pointer in the NE, crossed Clarksburg Rd. and headed S, got 5 controls including the 80 in the S, then turned W to the finish with 10 minutes to go. Not enough time, of course. Got the 2 60-pointers on the more-or-less direct line W towards the finish, but I overestimated my tired running speed and underestimated the distance and came in 6 min. over. Minus 240 points. But a brilliant day and a great use of the park, which has some trashy parts but lots of nice woods too, and a lot of ground to cover.

Friday Mar 22, 2013 #

8 AM

Core strength 20:00 [0]

Core strength workout.

Wednesday Mar 20, 2013 #

9 AM

Road running 34:00 [3] 3.7 mi (9:11 / mi)
shoes: Adrenaline 3

My work schedule the last two days has not been conducive to running. Good weather and some time this morning, though.

Sunday Mar 17, 2013 #

Event: QOC Manassas
 
12 PM

Orienteering race 1:05:22 [4] *** 7.3 km (8:57 / km) +160m 8:04 / km
15c shoes: Icebug Gryllo

QOC Manassas Red. Fast course, controls mostly visible on the approach. I kept up a good pace, not all out, but running well, and never lost my wits, it seems. I thought the terrain was a lot like Shawnee Mission Park last week -- a mix of open, rough open, and forested land with an abundance of features (but not as hilly). If there was route choice involved, it was pretty subtle -- aiming off on the linear features, picking the right way to run around the wet spots, that kind of thing. Plenty of opportunity to think ahead, and by and large I did it. One fumble on the control at the forest corner (note to self: learn the control description for forest corner), saved from a larger time loss by aiming for the huge power line pylons towering above the tops of the trees. And on the control after that, I ran all the way around the green slash. I knew it would be faster going through, but it was impenetrable downfall wherever I looked. Other than that, it was straight-line orienteering. Now that I see the splits, it must have been one of my best runs ever.

I ran in the Gryllos because my ankles have been giving me trouble and I was after more support today. Early evidence indicates that worked out OK. They're heavy and warm, but neither of those was a problem today.
1 PM

Orienteering 20:13 [3] ** 2.4 km (8:25 / km) +60m 7:29 / km
12c shoes: Icebug Gryllo

Ran the Yellow course with Addie after we had done our Red /Green, respectively. She needed a little motivation to do the extra running, which I was happy to provide. After she quit complaining about being tired (around Control #4) she was out in front, keeping up a good pace and a good conversation simultaneously. Wow, has her running improved.

Saturday Mar 16, 2013 #

Core strength 20:00 [1]

Core strength and stretching.

Thursday Mar 14, 2013 #

5 PM

Road running 34:00 [3] 3.7 mi (9:11 / mi)
shoes: Adrenaline 3

Drumm loop. An afternoon run, courtesy of Daylight Time. Low 40s and very windy, but comfortably dressed.

Wednesday Mar 13, 2013 #

Treadmill 20:00 [3]

Echo stress test at the cardiologist's office. Chest exfoliated, 15 tabs stuck to skin, harnessed to machine, get doppler imaged, then hop on treadmill, go until HR > max (that was the 20 min), then back on the table and get doppler imaged again. Verdict: I'm too healthy to be in his office, but he wants to see me in another year nevertheless. The issue is the mitral valve, which is still holding, like the boy with his thumb in the dike.

Tuesday Mar 12, 2013 #

9 AM

Road running 33:00 [3] 3.7 mi (8:55 / mi)
shoes: Adrenaline 3

Drumm loop. Started out in a break in the rain, but it was coming down hard when I finished. Still, with the temperature around 60, it wasn't at all unpleasant.

Sunday Mar 10, 2013 #

Orienteering race 55:08 [5] 5.7 km (9:40 / km) +150m 8:33 / km
shoes: Icebug olx

PTOC IS-IC Championships M60+ Green, Day 2. Similar terrain as yesterday, mixed fields and forest. Two mistakes, otherwise a fast run. Periodically I have to relearn that I can't take a vague attack -- my lousy sense of direction just isn't up to it. So on the easy #6 control I angled off the trail on what I thought was going to be a simple diagonal, but I was wildly off course and got into a mess of fences and corners before straightening myself out. On #10 I went up the wrong reentrant. This was partly the result of haste, but I think also some brain hypoxia. Looking back, I can see I had already been stupid on #8, but the control was so easy it didn't really matter.

In a 10K road race, I usually spend the second half of the race in a state of reduced consciousness, and can't remember anything about it afterwards. This trick doesn't work at all in orienteering, but unfortunately I don't know how to turn it off.

Saturday Mar 9, 2013 #

Orienteering race 51:03 [4] 5.4 km (9:27 / km) +150m 8:18 / km
shoes: Icebug olx

PTOC IS-IC Champs M60+ Green-Y. The orienteering was interesting, the rain held off, the snow cover mostly gone. I ran pretty well, no big mistakes, but lost a lot of time looking for controls. Lost 2 minutes on the first control, too far down the slope and not far enough from the ditch, found the wrong control and tried to locate it on the map, causing more confusion. Other misses were not of that magnitude, but they added up. There was lots of map detail, and I wasn't too good at simplifying, so I was always a little off the pace, worrying about what I was seeing. Finished 3rd in the smallish M60+ group, 4+ minutes out of first.

Wednesday Mar 6, 2013 #

11 AM

Road running 33:00 [3] 3.7 mi (8:55 / mi)
shoes: Icebug Gryllo

An easy run during the worst of the "Snoquester." It may have looked like snow, but it wasn't. In fact, I ran through three distinct kinds of precipitation: snowy slush, rainy slush, and icy slush. Given the novelty, it was kind of fun, but I think it would get tedious in a hurry if that was what winter running was all about. As to the rest of it, I got to "work" from home (which, of course, involved quite a lot of stuff that wasn't exactly work-related).

Tuesday Mar 5, 2013 #

Core strength 20:00 [1]

Core strength workout, but I skipped the side plank leg raises because they're so odious. Why does it have to feel so crummy when you're doing it but so good later in the day? It's like the opposite of ice cream.

Monday Mar 4, 2013 #

Road running 33:00 [3] 3.7 mi (8:55 / mi)
shoes: Adrenaline 3

Drumm loop. Cold and windy.

Sunday Mar 3, 2013 #

11 AM

Core strength 20:00 [1]

The usual core strength workout plus stretching.

Saturday Mar 2, 2013 #

Trail Running race 47:58 [5] 10.0 km (4:48 / km)
shoes: Icebug olx

SecondThird annual Patuxent trail 10K. First place in 55-64, and a whole minute faster than last year. Both the time and the placing were unexpected. I had a few good weeks of training in January and early Feb., but that's about it. Maybe it's not too late to run a good 10K on the road this spring.

The race was a week later than last year, and a little warmer. Maybe a little less mud? I don't remember. I didn't have as much trouble with it this year, at any rate. Shoes were Icebug olx, which worked pretty well, although I may have spiked a guy in the heel. Then I lost balance and hit him in the back for good measure.

The volunteer staff was great and everything ran smoothly. One thing, though, I never saw a single distance sign, even though I was looking for them. But I'm told they were there. I'd vote for bigger signs. And on the miles instead of kilometers.

Garmin 410 came up short as usual, registering 6.09 miles. And another thing: isn't it supposed to have a "hot start" feature that eliminates the wait for satellites? Mine always needs satellites. And sometimes can't find them.

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