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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Trail Running14 11:12:47 66.93(10:03) 107.71(6:15)
  Road running6 5:05:41 34.0(8:59) 54.72(5:35)
  Kayaking3 3:58:00 12.2(19:30) 19.63(12:07)
  Orienteering2 3:04:06 6.4(28:46) 10.3(17:52) 25025c
  Speed work2 1:20:00 9.0(8:53) 14.48(5:31)
  Map Walk1 50:00 1.86(26:49) 3.0(16:40)
  Total25 25:30:34 130.39(11:44) 209.85(7:18) 25025c

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Saturday May 30, 2015 #

Trail Running 1:48:22 [3] 6.0 km (18:04 / km)
shoes: Icebug olx 2nd

Red course at Pawtuckaway. Slow going, with some errors but also some good navigation. Off to a shaky start right out of the gate, getting off the road too early and spending some time trying to get things to match up before doing it again and getting it right. Good to 2 and 3, then a miss on 4, not clear to me even now what went wrong, but I backtracked, relocated, and came in on a better approach past a 2m boulder. The 5 to 6 leg was good course setting, through some bland woods until all of a sudden you hit the complex contour stuff again. Again I missed the target and relocated from the little cove to the north.

Then a good segment 7-8-9-10, concentrating well, good terrain awareness, but I had to sacrifice a lot of speed in order to do that. Messed up the short leg to 11, must have been too far right, went down to the road and came back past the enormous boulder.

A nice course in varied terrain, a lovely day with a good breeze in places, which, aiong with some 100% deet, kept the mosquito annoyance to a minimum. Should have put some on my back.

Thursday May 28, 2015 #

Trail Running 51:14 [3] 5.5 mi (9:19 / mi)

Ha, hotter in NH than MD these last few days. It was 90 yesterday, and near that today. I took a day off yesterday and went for a walk at Great Bay. Today, ran around the Red Trail in the other direction. I want to like this trail. It's a nice route along a bend in the river, and it's much better in-terrain training than the big flat trails. The eastern end has been rerouted, with 2 new wooden bridges. But there's still one bridge out, and a big area of sticky mud where there was a lake a few weeks ago. Still, the trail gets a fair amount of traffic, using various workarounds at the obstacles.

I can't believe the new bridges are going to survive very long. They're low -- only inches above the water, and even though the water looks unthreatening now, it evidently rises up periodically and rips stuff out, like it does in Texas. On the other hand, there's a plan to remove the dam just downstream, which should lower the water all around. That dam has been there in one form or another since the 1600s.

Tuesday May 26, 2015 #

Speed work 40:00 [5] 4.5 mi (8:53 / mi)
shoes: Adrenaline 14-2nd

Intervals at PEA track. 4x800 with 1-lap slow jog in between. Target was 3:20. Times:
3:20
3:19
3:19
3:20
Splits were all 1:39-1:40 with one at 1:41. I had a little trouble convincing myself to go out and do this this morning, but I'm glad I did. I feel like progress is being made. Perfect day, cloudy, 65 deg, very light breeze, a little humidity. It had rained some overnight.

Monday May 25, 2015 #

Trail Running 44:59 [3] 4.7 mi (9:34 / mi)
shoes: Adrenaline 14-2nd

Red Trail. The trail was in better condition than last attempt -- most of the wet spots have dried up, and the trail was more visible (probably because the forest floor has greened up along the margins). But there was some standing water and a bridge out, which could be worked around off-trail. The next bridge was brand-new, so maybe it's scheduled for replacement. There may be some trail relocation going on too. I'll run it in the other direction next time.

Sunday May 24, 2015 #

Road running 57:00 [3] 6.5 mi (8:46 / mi)
shoes: Adrenaline 14-2nd

Roads, plus some exploring on the trails and across the playing fields.

Friday May 22, 2015 #

Trail Running 43:00 [3] 4.8 mi (8:57 / mi)
shoes: Adrenaline 14-2nd

Mostly on trails.

Thursday May 21, 2015 #

Road running 1:05:42 [3] 7.5 mi (8:46 / mi)
shoes: Adrenaline 14-2nd

Long run today, half road and half trail. Beautiful day, partly sunny and low 60s. I felt great most of the way, ankles becoming sore towards the end of the run and the lower back letting itself be known.

Wednesday May 20, 2015 #

Trail Running 42:05 [3] 4.8 mi (8:46 / mi)
shoes: Adrenaline 14-2nd

Exeter trails. First time on Blue trail. Looks like it may have been groomed recently, and there are new posts at the intersections.

Tuesday May 19, 2015 #

Road running 35:02 [3] 4.0 mi (8:46 / mi)
shoes: Adrenaline 14-2nd

Pine St.-Swazey-Gilman route. Ugh, I felt sluggish all day and running didn't help. It rained in the morning but stopped mid-afternoon, so that's when I ran. 100% humidity. Now I'm hungry and it's hours to dinnertime.

Monday May 18, 2015 #

Trail Running 32:01 [3] 3.7 mi (8:39 / mi)

Trails.

Sunday May 17, 2015 #

Orienteering race 1:25:41 [4] 4.8 km (17:51 / km) +250m 14:10 / km
shoes: Icebug olx 2nd

Mt. Tom Green. Second stage of the New England Challenge series. I made a bad mistake on an easy control #3, not being careful enough on the attack, mistaking one rock for another and getting way off course. Got all the way down to the trail crossing the marshy area before relocating. Only on my way to 4 did I learn where I had been. At least 12 minutes lost.

Other than that, I went remarkably well. In control all the way to 4, just past the reentrant a little before realizing it. Very careful to 5, came to the cliff band a little high and knew where to go. Guided in to 6 by the cliff features. Descending to 7 it took me longer than expected to get past the first pair of cliffs, momentary confusion but then no problem. Solid on 8 and 9, a little slow recognizing where I was nearing 10, then trail to 11 and trail and field to 12.

Nice area, no problems with the map and terrain, and the woods were lovely for running. Clouds of mosquitos at the registration area, but I never saw any in the woods once I was running.

Saturday May 16, 2015 #

Trail Running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 14-2nd

Easy run on the trails.

Friday May 15, 2015 #

Map Walk 50:00 [2] 3.0 km (16:40 / km)
shoes: Icebug olx 2nd

Pawtuckaway. It was supposed to be a re-run of a few legs in a previous event. Instead it was run into the forest and promptly get lost, then spend the rest of the time avoiding swamps coming back out.

There were mosquitos and black flies. I don't know why I didn't anticipate that, but they weren't around the last time I was there.

Kayaking 2:00:00 [1] 6.2 mi (19:21 / mi)

Put in at the cannons and paddled upriver to the Rt. 108 bridge, then back. Made one wrong turn at Great Brook, which pretty quickly looked different -- more vegetation in the riverbed. It dead-ended at what looked a lot like a beaver dam, which had raised the level of the impounded water by more than a foot. A surprising number of people in the campgrounds down by the bridge, settled in for the night, or maybe the weekend.

Wednesday May 13, 2015 #

Speed work (Intervals) 40:00 [5] 4.5 mi (8:53 / mi)

Intervals at PEA track. 4x800 with 1-lap slow jog in between. Goal was 3:20. Actuals:
3:25
3:18
3:19
3:20
Hey, I'm an orienteer -- we always take the first control as a warm-up, right?

Partly sunny and 60, with a pretty good breeze, a headwind on the backstretch. It's funny how the tailwind never gives back as much as the headwind takes away.

Tuesday May 12, 2015 #

Trail Running 42:00 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 14-2nd

Same trail run as yesterday. Back in before the afternoon rain.

Monday May 11, 2015 #

Trail Running 42:29 [3] 4.8 mi (8:51 / mi)
shoes: Adrenaline 14-2nd

Trail run, XC loop plus black trail.

Sunday May 10, 2015 #

Road running 1:01:24 [3] 6.0 mi (10:14 / mi)
shoes: Adrenaline 14-2nd

Easy run on roads and trails. Stopped several times to look at stuff, but in reality I was running low on blood sugar and a little walking helped a lot. I've noticed that I get hypoglycemic the day after a long effort (in this case 90 minutes in the woods mostly at jogging speed). I eat plenty of food, get plenty of rest, but I guess it takes me more than a day to replenish the glycogen stores.

Saturday May 9, 2015 #

Orienteering race 1:38:25 [3] *** 5.5 km (17:54 / km)
25c shoes: Icebug olx 2nd

UNO College Woods Red (Sprint 1+Sprint 2). Crikeys, what a lousy navigator I am. A bunch of bad legs and one really terrible one (in which enough time went by that I forgot which control I was going to). I'm having a lot of trouble matching up the terrain to the map. If I go slow enough, I can mostly keep my position, but all is lost if I try to run. In the areas of intricate small detail, I can't see the difference between mapped and unmapped hills, knolls, rocks, and reentrants, so it's all just kind of guesswork. Go slow enough and I can correct, but not going fast.

The SW part of the map across the river was a lot easier -- not so many features packed together, so when I saw one I knew what it was.

The forest was pleasant. I imagine it's going to green up a lot in the next month.

Kayaking 50:00 [1] 3.0 mi (16:40 / mi)

Late in the afternoon out on the river. A tandem kayak on the way out and a canoe (the pair looking highly disciplined) going the other way. Plus some fishermen on the bank near the put-in.

Friday May 8, 2015 #

Trail Running 29:16 [3] 3.4 mi (8:36 / mi)
shoes: Adrenaline 14-2nd

Short trail run.

Thursday May 7, 2015 #

Trail Running 1:16:00 [3] 8.5 mi (8:56 / mi)
shoes: Adrenaline 14-2nd

Long run today, part road, part trail. The last loop was a trail run along the river from Gilman Park to Lary Lane, then back up Court St. and home. I don't think I need to do that loop again. The trail was too rooty for running shoes, and the road section was not particularly pleasant, with a short stretch of 45 mph traffic.

I oversupinated my left ankle about halfway through. Probably should have quit then, but it stopped hurting so I kept going. Didn't feel good on the uneven trail part. Back at home, RICE (where the "I" stands for ibuprofen).

Butterflies this run: 2 elfins, 1 azure, all kicked up off the dirt road as I ran through. About the same place as I've seen them before.

Wednesday May 6, 2015 #

Trail Running 42:45 [3] 4.8 mi (8:54 / mi)
shoes: Adrenaline 14-2nd

XC loop and black trail loop. Legs have been feeling heavy and tired the last few days. Hope it goes away. Saw another Pine Elfin in about the same place, but didn't get a good enough look at it to be sure.

Tuesday May 5, 2015 #

Trail Running 43:00 [3] 4.8 mi (8:57 / mi)
shoes: Adrenaline 14-2nd

XC trail plus black trail. Lovely day, about 70 with some clouds and hardly any wind. But it's dry, dry, dry. Fire warnings are going up in northern New England.

Note

Saw an Eastern Pine Elfin today, first of year, and it's been several years since I saw any at all. Not a rare butterfly by any means, but a good sighting nonetheless. They're small and inconspicuous (only about 1cm long, blackish when on the wing), and they never stray very far from their trees. I stalked it for a while until it let me get close enough to take a cell-phone pic.

I only had the phone because I wanted to get my mileage, but that was a fail. Apparently if you start moving before you get a GPS fix, it never locks in.

Kayaking 1:08:00 [1] 3.0 mi (22:40 / mi)

When we visited our Maine cabin last weekend I brought back a kayak. Put it in on the Exeter River at the cannons and went a mile and a half upriver to Lary Lane and back. Some runners on the trail near the put-in, then nothing but woods until Lary Lane. The water was surprisingly warm.

Monday May 4, 2015 #

Road running 52:12 [3] 6.0 mi (8:42 / mi)
shoes: Adrenaline 14-2nd

Roads first half, trails the second. Cabbage White made its first appearance today.

Saturday May 2, 2015 #

Trail Running 42:36 [3] 4.8 mi (8:52 / mi)
shoes: Adrenaline 14-2nd

XC loop and black trail loop.

Friday May 1, 2015 #

Road running 34:21 [3] 4.0 mi (8:35 / mi)
shoes: Adrenaline 14-2nd

The usual route around town. I carried my phone with me as a GPS this time. It has the distance as 3.9. But looking carefully at the track, it has me cutting corners. Over the whole route, that may be enough to make up the extra 10th that gmaps-pedometer shows. Still, I'm surprised my pace is as fast as 8:35/mile.

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