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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Orienteering4 4:33:48 14.6(18:45) 23.5(11:39) 735
  Road running6 3:42:03 24.9(8:55) 40.08(5:32)
  Core strength17 3:16:00
  Snowshoeing2 1:40:00 3.4(29:25) 5.47(18:16)
  Snow Shoveling2 1:10:00
  Total23 14:21:51 42.9 69.05 735

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Sunday Jan 31, 2016 #

Orienteering race 1:00:21 [5] 5.7 km (10:35 / km) +150m 9:21 / km
shoes: Icebug Gryllo

O in the Snow, at Greenbelt Park. I signed up for Red but backed off to Green on account of the conditions. It turned out the snow wasn't too deep, but it slowed things down in places. I made a massive error on the short leg to 2, passing the little ravine on the uphill side, missing it entirely. I admit it, I was following some big tracks and they led me astray. But then I came into 3 from the exit side, and easily followed the tracks in to that one, so a little payback.

I kept up good speed for the conditions, took roads and trails wherever possible, and ended up with a pretty good time.

Saturday Jan 30, 2016 #

Core strength 10:00 [3]

Same again. Had to read the first section of the paper before talking myself into the workout.

Friday Jan 29, 2016 #

Core strength 10:00 [3]

Pushups, plank, wall sit, squats, lunges, figure-8s.

Thursday Jan 28, 2016 #

Core strength 10:00 [3]

Things are finally getting back to normal. I fell on some ice at the end of our driveway (shoveling snow, of course) and banged up my ribs on one side. It may be a few days before I feel like running again. But of all the exercises in this circuit, only the lunges brought the side muscles into play where the sore ribs are.

Sunday Jan 24, 2016 #

Snow Shoveling 1:00:00 [3]

Finally done with snow. Cleaned up the last few inches from last night. Total somewhere around 26 inches.

Snowshoeing 1:00:00 [3] 2.0 mi (30:00 / mi)

Another snowshoe outing with Addie, this time mass start instead of chase format. The conditions were perfect. The bearpaws didn't sink into the snow at all, except in some shaded areas. The Sherpas are lighter and smaller, and they sink in more on powder snow.

We wandered out onto the fields near Oakland Terrace, and it was fine going over untracked snow in the sun. Some skiers were working on an oval track on the upper playing fields, but only one of them was moving any faster than we were, and it looked like a struggle for him.

As we were scouting out a route home on unplowed streets, one of my bindings broke. It was the toe piece, where the leather loop pivots on on its axis. Not really surprising, since it's 60-year-old leather. Actually, it's a wonder it's held up so well. So we scouted out plowed roads instead, took off the snowshoes, and walked back.

I bet LL Bean doesn't sell those bindings any more, but there must be aftermarket replacements.

Saturday Jan 23, 2016 #

Snow Shoveling 10:00 [1]

About 15 inches on the ground this morning. Also did some walking around the neighborhood. Difficult going outside of the few tracks. Got up to Wheaton Plaza, and found the supermarket open. Snow continues for the next 18 hours, and the total seems likely to be 2 feet or more.

Snowshoeing 40:00 [3] 1.4 mi (28:34 / mi)

Addie got into the Sherpas and set off just before dusk. After some shoveling I strapped on the ancient bearpaw snowshoes and followed her tracks. I finally caught her after she stopped to talk to the neighbors on Drumm. I had to improvise one strap on the bearpaws, but the rest of the bindings and the shoes themselves are in good shape. My dad bought them at L.L. Bean, probably about 60 years ago. There was another, smaller pair, but I don't know what happened to them.

Friday Jan 22, 2016 #

Road running 42:03 [3] 4.7 mi (8:57 / mi)
shoes: Adrenaline 16

Running before the big snow. Barker St. through the nursing home and out to Ga. Ave.

Thursday Jan 21, 2016 #

Road running 34:24 [3] 3.8 mi (9:03 / mi)
shoes: Adrenaline 16

Drumm loop, with a little snow on the ground from last night's flurries. The roads were clear and crunchy with salt.

Core strength 12:00 [3]

A challenge-inspired workout, after the run.

Tuesday Jan 19, 2016 #

Core strength 12:00 [3]

25 pushups, 2-min plank, 2-min wall sit, 50 squats, 2x20 reverse lunges, 30 figure-8s. Can't say it's the D.C. because it has left me behind. This workout is probably sustainable.

Sunday Jan 17, 2016 #

Orienteering 53:03 [5] 5.2 km (10:12 / km) +175m 8:44 / km
shoes: IceBug Olx 4

GNC Day 2 Green. Today was much better. The vegetation wasn't an issue, and the trails were more trustworthy. Navigation wasn't too hard. I made a big mistake on the way to 2, crossing the road loop to the right of the line, and going down the second road I crossed, which wasn't the right one. Backed up, crossed over to the right road, and proceeded to run to the end of the road. Finally got the attack right, probably 3:00 lost. Some really good legs after that, running well, and a good time overall.

First overall in M60+ by a couple of minutes.

Saturday Jan 16, 2016 #

Orienteering race 58:43 [4] 5.1 km (11:31 / km) +190m 9:42 / km
shoes: IceBug Olx 4

Ga. Navigator Cup Day 1 Green. Florence, Addie and I drove down yesterday, 10 hours with the minimum stops necessary. Rain for about 5 of those hours, then cleared just as we crossed into Georgia.

This morning we went for a walk on the model map and had a little trouble with the ditches and vegetation. That carried over into the competition map today -- some very nice running areas and some more trashy bits, but no great way to tell which one you were going to encounter.

I didn't have a great run, but pretty solid nevertheless. Intentionally slow getting started but no reason to be so far off on the approach to the first control, peeked into the reentrant 150m to the NW before figuring it out. A pretty good sequence across the road, then a terrible leg from 9 to 10, really the premier leg on the course. I never found the stream junction, wandered around until finally dropping into the right valley, then ran to the wrong control, up a ditch near the right one. Never really confident enough to move well through the terrain, which was pretty nice in this area.

I ended up in 4th place, 2 min behind the leader, with the rest of the M60s more than 15 min. behind. With the 4 leaders within 2 minutes of each other, tomorrow's run looks to be pretty exciting.

Core strength 15:00 [3]

Daily Challenge in the hotel room in Gainesville after the first day's run.

Thursday Jan 14, 2016 #

Road running 33:30 [3] 3.8 mi (8:49 / mi)

Drumm loop. Coldest morning so far this winter (around 26F).

Core strength 15:00 [3]

Daily Challenge. I have to cut back on pushups for a while. There's a tendon in my elbow that is getting angry. The triceps pushups seem to be more benign, though.

Note

My doctor sent me to a pulmonologist for an asthma evaluation. I saw the guy today, and got an earful: you don't understand what asthma is, you haven't been taking it seriously enough, you should have taken that medicine that some other guy told you not to take, etc. I didn't argue with him (much). But I came home with a whole shopping cart's worth of drugs: oral steroids, inhaled steroids, beta agonists, leukotrine inhibitors, and a rescue inhaler in case all that stuff doesn't work well enough.

On the plus side, he guarantees an improvement in my 10k time.

Wednesday Jan 13, 2016 #

Core strength 15:00 [3]

Daily Challenge.

Tuesday Jan 12, 2016 #

Road running 46:06 [3] 5.0 mi (9:13 / mi)
shoes: Adrenaline 16

Hill repeats. I figured I'd take my bouncy legs and make some good use of them. 6xhill @35s with jog back down. Same place as before, bottom of Fayette St. Then the hard part comes after the last repeat, because you have to keep going up up up to the top of Capitol View before you can go down down down back home.

Core strength 15:00 [3]

Daily Challenge with this week's escalations. I did this after the run, when my endorphins were up. I petered out at 30 pushups, and had to do the extra 5 after a little rest. But I stuck out the 2:30 plank and wall-sit. And threw in 2x30 lunges. They're hard to do with your eyes closed. And when you open them, surprise!, you've rotated 40 degrees.

Monday Jan 11, 2016 #

Core strength 8:00 [3]

An abbreviated Challenge. I just couldn't deal with that 2-min plank this morning, so I cut back on that and the pushups too.

Saturday Jan 9, 2016 #

Core strength 12:00 [3]

Daily Challenge.

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 16

Drumm loop. It wasn't actually raining, but I guess it's going to. My legs felt unusually bouncy today, which is a good feeling. But how to attribute it? I've changed 3 things: Daily Challenge (continuously for 3 weeks now), new shoes, ankle brace. I'm betting on the D.C.

Friday Jan 8, 2016 #

Core strength 12:00 [3]

Daily Challenge.

Thursday Jan 7, 2016 #

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 16

Drumm Loop. Wore an ankle brace on the left ankle, and it seems like it helps. No pain during or after the run.

Core strength 12:00 [3]

Daily Challenge. I did this right after the run this morning, and boy, am I feeling it. With the latest escalation, the Challenge is approaching the line between workout and torture.

Wednesday Jan 6, 2016 #

Core strength 10:00 [3]

Daily Challenge. I can't do 30 pushups without a rest, so I took them in sets. The 2-min plank is getting painful. The 40 squats, 2x30 lunges, and 30 figure-8s are o.k.

Tuesday Jan 5, 2016 #

Core strength 10:00 [3]

Daily Challenge. 20 push-ups, 10 triceps push-ups, 2-min plank, 2-min wall sit, 30 squats, 2x20 lunges, 30 figure-8s. This isn't quite what was prescribed, but it was close.

Sunday Jan 3, 2016 #

Orienteering race 1:41:41 [4] 7.5 km (13:33 / km) +220m 11:49 / km
shoes: Icebug olx 2nd

QOC Fountainhead Red. Second visit to this park this season, and there's a third in store, but the park is big enough for 3 almost non-overlapping maps. The terrain is good and the forest is really nice.

The first 8 controls went great. Then things began to fall apart, and it was clearly due to loss of concentration. I had been reading the map exceptionally well (for me, anyway) but as I reflect on the last 6 controls, I realize that I wasn't looking at the map as often, and missed a lot of detail when I did look at it.

The short leg 8-9 should have been easy, but I messed it up, staying way too low and not seeing deeply enough into the reentrant when I crossed it. Went to the next reentrant, and relocated back to the stream (only a few steps away). Next, I overran 11, losing track of which spur and reentrant I was crossing, pretty basic. Then a truly wretched job to 12, not thinking at all, just wandering all over the place and identifying occasional random features.

I mispunched at 13, took a terrible route to 14 (both controls beginner-level), finished and downloaded, saw the mispunch, and went back and did 13 and 14 again just to set the record straight. Edit: what do you know, on the retry, I got the fastest split on 14. Fast, but dumb. Takes me two tries to get a simple control right.

Somehow I have to catch the stupidity before it really sets in. I've noticed before that it's almost always around the 8th control where I start to lose it. Need to set an alarm to jolt me awake on the 8th punch.

Saturday Jan 2, 2016 #

Core strength 9:00 [3]

Daily Challenge.

Friday Jan 1, 2016 #

Core strength 9:00 [3]

Daily Challenge.

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