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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Orienteering6 8:43:31 24.36(21:30) 39.2(13:21) 7009 /35c25%
  Road running13 8:43:00 56.9(9:11) 91.57(5:43)
  Speed work5 3:51:00 23.82(9:42) 38.33(6:02)
  Cycling1 2:00:00 20.0(6:00) 32.19(3:44)
  Field work2 1:40:00 1.86 3.0
  Trail Running1 49:00 5.2(9:25) 8.37(5:51)
  Total26 25:46:31 132.14 212.66 7009 /35c25%

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Saturday May 31, 2014 #

Speed work 36:00 [5] 7.0 km (5:09 / km)
shoes: Adrenaline 14

Intervals at Einstein HS. 3x1000, goal was 4:16, admittedly aggressive, but the workout was a disaster. 4:12, 4:18, 4:23, and I didn't even bother with a 4th one. What's wrong with my sense of pacing? It's usually better than that.

Friday May 30, 2014 #

Orienteering 1:40:00 [3] 5.4 km (18:31 / km)
shoes: Inov8 Oroc 280

Reprised the PWNF training with Addie running, me shadowing. I redrew a new course with a 5.4k loop using some of the permanent markers. She was shaky on the legs over the vague terrain in the northern half. I tried not to influence her decisions but she picked up cues, some subliminal and some when I just couldn't keep quiet.

1 10:02
2 01:14
4: 26:00
5: 12:57
6: 9:20
7: 23:14
8: 6:01
11: 5:09
12: 6:29

Thursday May 29, 2014 #

Road running 46:00 [3] 5.0 mi (9:12 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Not quite as hot as yesterday, but every bit as humid. Good day for butterflies. An explosion of Little Wood Satyrs, Megisto cymela, in 2 different places (first of year), a Mourning Cloak high up in the trees, a duskywing of some kind (also FOY) and the usual collection of pierids.

Tuesday May 27, 2014 #

Road running 37:00 [3] 4.0 mi (9:15 / mi)
shoes: Adrenaline 14

Road run at GSFC. After I finished my run and was walking back into the building, I bumped into Rikke Jepsen, who, it turned out, was just starting her summer internship at Goddard. She's with the climatologists, and you could hardly ask for a better place to be. Another orienteer in the Building 33 club.

Monday May 26, 2014 #

Cycling 2:00:00 [3] 20.0 mi (6:00 / mi)

Rode the Sligo Creek Trail to the Northwest Branch Trail and back. This was the first time on my bike in years. I replaced the brake pads a couple of weeks ago, and took a chance on the tires, which held up. The goal is to ride to work one day soon. The junction with the NW Branch is about half way there, so I just have to work out the rest of it. It's going to be less than 2 hours with practice.

The trail from Dennis Ave. to Piney Branch was a zoo, with dogs, kids, strollers, inline skaters, tricycles, walkers, runners, and cyclists. From Piney Branch to the end, though, was nice. On the way back I stayed on the road after Piney Branch, and it was a lot faster and less hazardous.

Sunday May 25, 2014 #

Orienteering 1:52:04 [4] *** 8.8 km (12:44 / km)
24c shoes: Inov8 Oroc 280

Training set up at PWFP by vmeyer, fees going to Junior Team. Various skips available, but I did the whole thing. I thought it went pretty well. Parts of the forest were open and beautiful, but parts were a little less so. Controls were all permanent course posts. Most were in good shape, with good location and description. #7 was faded and falling down. #17 is on the top of the spur northeast of the ditch. #24 was apparently in a tree, but I got there after Ken had taken it down and reseated it.

1 0:05:13 0:05:13
2 0:01:41 0:06:54
3 0:06:09 0:13:03
4 0:08:56 0:21:59
5 0:02:40 0:24:39
6 0:06:41 0:31:20
7 0:09:09 0:40:29
8 0:06:30 0:46:59
9 0:08:07 0:55:06
10 0:03:48 0:58:54
11 0:01:06 1:00:58
12 0:04:25 1:05:23
13 0:05:41 1:11:04
14 0:03:18 1:14:22
15 0:06:32 1:20:54
16 0:04:34 1:25:28
17 0:02:56 1:28:24
18 0:05:02 1:33:26
19 0:02:14 1:35:40
20 0:02:14 1:37:54
21 0:04:15 1:42:09
22 0:03:11 1:45:20
23 0:01:49 1:47:09
24 0:02:40 1:49:49
F 0:02:15 1:52:04

Saturday May 24, 2014 #

Speed work 42:00 [4] 5.0 mi (8:24 / mi)
shoes: Adrenaline 14

Tempo run at threshold pace, 4800 m. Wow, this was a lot better than the last one 2 weeks ago. Goal was the same, 1:50 per lap. Laps were 1:50, 1:51, 1:49, 1:50, 1:49, 1:49, 1:51, 1:50, 1:48, 1:48, 1:49, 1:47. Time for 4.8k 21:51. 4-step breathing for the first 7 laps, then a transition for 2 laps, then 3-step breathing for the last 3.

Friday May 23, 2014 #

Road running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Adrenaline 14

North loop on GSFC campus. Dasa said she got ticks running this loop last week, but I didn't find any (at least not yet). Couple wet spots under the power line, good running everywhere else.

Thursday May 22, 2014 #

Road running 46:00 [3] 5.0 mi (9:12 / mi)
shoes: Adrenaline 14

Another run at GSFC. Again the perimeter road. In the 80s this time, but pretty pleasant. 3 E. Tiger Swallowtails in the same little muddy rut. Plus a Summer Azure, plus a couple of other things that flew out of view before I was able to think.

Wednesday May 21, 2014 #

Road running 46:00 [3] 5.0 mi (9:12 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Only about 70 degrees out, but ridiculous humidity. Getting ready to storm later on.

Sunday May 18, 2014 #

Orienteering race 1:37:40 [5] *** 7.9 km (12:22 / km) +350m 10:07 / km
spiked:9/11c shoes: Inov8 Oroc 280

QOC Hemlock Red. Blew the first control, losing 4-5 minutes. Must have run right by the control and headed downhill looking for the spur. Settled down after that and had a good run for a while. A lot of trail running. I guess that was a choice, but nothing seemed better. And an awful lot of doglegs. Visited 2 twice, and 6 twice, came out of 4, 5, and 8 the same way I went in. Then another mistake on the last control, got way off to the east and basically relocated off the parking area. So not such a great result. The forest was in fine condition, a great pleasure to run on the flat spurs.

Field work 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Inov8 Oroc 280

Picking up controls.

Saturday May 17, 2014 #

Speed work 1:10:00 [5] 8.8 km (7:57 / km)
shoes: Adrenaline 14

Intervals at Einstein HS track. 4x1000 with 3:00 slow jog between. Target was 4:18. Times were 4:16, 4:22, 4:16, 4:15. The first one felt terrible, and I was worried about even finishing the workout, which helps explain the second one. Then I started to feel better. As it turned out, an improvement over last time, and one extra rep in the workout.

Thursday May 15, 2014 #

Road running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Cloudy and humid, bit of a breeze, mid-70s. I felt o.k., but my legs were heavy. It's really rare to have a spring-in-the-legs feeling these days. But I've had a long string of consecutive running days, maybe a rest day is in order. And tomorrow's supposed to be pouring rain all day.

Wednesday May 14, 2014 #

Road running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Adrenaline 14

At GSFC, north on the power line cut, then back through the antenna test area to the rec center. A little wet where the seeps run across the cut, but not enough for wet feet. It was about 70 with 100% humidity, and you could feel the water condensing out of the air.

Tuesday May 13, 2014 #

Road running 47:00 [3] 5.1 mi (9:13 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Mid-80s. Several Pearl Crescents flying today.

Monday May 12, 2014 #

Road running 38:00 [3] 4.0 mi (9:30 / mi)
shoes: Adrenaline 14

Road run at GSFC. Thought I'd be too worn out after the weekend's exertions, but it was o.k. Nearly 80 degrees, though.

Probable E. Pine Elfin today. Scared it up from the verge across the road from a stand of scrubby trees, and it flew straight into the woods. Would be nice to confirm this, because I didn't see any last year. Also, on the way back, in the same place, an orangey butterfly, I'm thinking it was a Comma. But it wouldn't alight.

Sunday May 11, 2014 #

Field work 40:00 [1]
shoes: Inov8 Oroc 280

Setting out water at McKeldin. Dan Q. had called me late last night and said he needed help with water. He hadn't planned the water stops, so we discussed that when I got there this morning. He admitted that a lot of the controls he had put out had the wrong numbers on them. Then it turned out that one of the locations where we agreed I'd put water didn't have a control at all. At that point I was thinking the event was going to be a disaster, but crazy luck -- that was the only missing control, he went out and placed it, and it turned out the rest were o.k. Except for the numbers, about which he was right, and Valerie was irate.

Orienteering race 1:29:29 [4] 7.5 km (11:56 / km) +300m 9:57 / km
shoes: Inov8 Oroc 280

First ever Spring Tumble. What's next, the Fall Grumble? Mass start, six windows, with 0, 1, 2, or 3 skips, self-seeded. Aside from the control numbering, which we'd been warned about, a pretty fair course. Lots of climb, but that's the nature of the park.

I skipped the 4th window (M-N-O-P, out on the northern peninsula). The first window would have been a better choice, but I fell for the trap (no controls before the first window!) and didn't figure that out in time.

I don't do well in mass start events. I fell way behind early on, not doing enough thinking for myself. Near the end of the second window, I passed half a dozen people, ended up alone, and started to run much better. Small mistakes in the Q-R-S-T area let Greg catch me, and we ran together until the very end, when I took the trail to the last control and got there way ahead. But he had skipped 2 windows, and I was first by 6 minutes among the 1-skippers. A smarter start could have saved substantial time.

Saturday May 10, 2014 #

Speed work 45:00 [5] 5.0 mi (9:00 / mi)
shoes: Adrenaline 14

Threshold run at Einstein HS track. Goal was 1:50 per lap for 4800m, but I was a lot slower than that, not sure why. Fastest was 1:46, slowest 1:56, average 1:52, total time 22:23. Approx. 1 mile there and 1 mile back.

Friday May 9, 2014 #

Road running 38:00 [3] 4.2 mi (9:03 / mi)
shoes: Adrenaline 14

GSFC road run.


FOY Pearl Crescent, nectaring on dandelion.

Thursday May 8, 2014 #

Trail Running 49:00 [3] 5.2 mi (9:25 / mi)
shoes: Adrenaline 14

Greenbelt Park Perimeter Trail. It was a great day for it. The sun came out just before noon and instantly raised the temperature to the mid-70s. I wasn't particularly fast, but I didn't particularly care.


Hardly any butterflies on the wing in the park, despite the sun. One E. Tiger, in the mud on the trail. Back at GSFC, a FOY E. Tailed-blue.

Tuesday May 6, 2014 #

Road running 48:00 [3] 5.2 mi (9:14 / mi)
shoes: Adrenaline 14

GSFC perimeter road. Really nice day.

Monday May 5, 2014 #

11 AM

Orienteering 52:00 [3] 2.4 km (21:40 / km)
shoes: Inov8 Oroc 280

Yellow course with Mei-An and Neung. This was a well-designed course, with good opportunities for off-trail navigation. I expect if they were alone they would have taken trail routes, but with me along it was a good time to practice compass skills and get some confidence in the woods. I had them alternate being the leader, which was good, but the hard part of shadowing is actually staying in the shadow, and I kept finding myself in front. This was really only an issue on the off-trail legs. On the trail they felt good and wanted to run.
12 PM

Orienteering race 1:12:18 [3] 7.2 km (10:03 / km) +50m 9:42 / km
shoes: Inov8 Oroc 280

Hey now, a pretty good run. The woods were in fine condition -- open, fast, good visibility. And I was feeling in fine condition too, at least until the longish run-in on the paved path in the O-shoes. I ran pretty fast, took careful bearings, counted paces at all times, and looked at the contours, which, as long as you kept on your bearing, were reasonably visible.

I lost some time on #2 (the control in between the greeny patches -- I've been there before) but it was bounded by the swamp, the reentrant system, and the green, and that was good enough. A little slow on 1 through 7, but good safe attacks. Then things picked up, larely because of running speed I guess, and finished with no mistakes. Best run in a long time, and best run here for sure.

Saturday May 3, 2014 #

Speed work 38:00 [5] 4.0 mi (9:30 / mi)
shoes: Adrenaline 14

Intervals at Einstein HS track. 3x1000m Big jump over last time I did this workout 5 weeks ago. Target was 4:20, with 3:00 slow jog in between. Times were 4:15, 4:15, 4:18. I was surprised by the time on the first one, even more on the second, when I actually tried to slow down. I was pretty sure 4:15 was unsustainable.

Friday May 2, 2014 #

Road running 38:00 [3] 4.2 mi (9:03 / mi)
shoes: Adrenaline 14

Same run as yesterday. A little cooler, a little less humid. Had to kick a bunch of geese out of the way. A gaggle, I guess.

Thursday May 1, 2014 #

Road running 38:00 [3] 4.2 mi (9:03 / mi)
shoes: Adrenaline 14

Finally a day without rain. A humid run on the roads at GSFC. The ground is supersaturated, so I didn't venture out onto the perimeter road.

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