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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Road running8 5:37:50 36.4(9:17) 58.58(5:46)
  Hiking1 4:30:00 9.1(29:40) 14.65(18:26) 450
  Rock Climbing2 4:00:00
  Orienteering1 1:33:00 3.6(25:48) 5.8(16:02) 200
  Trail Running1 51:11 5.2(9:51) 8.37(6:07)
  Core strength1 10:00
  Total12 16:42:01 54.3 87.39 650

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Saturday Dec 30, 2017 #

Road running 38:11 [3] 4.0 mi (9:33 / mi)
shoes: Adrenaline 17 Gray

Back to the usual 4-mile loop, 8 a.m. 25 deg.F, a little bit of fresh snow on the roads and sidewalks. Uncertain and occasionally slippery footing made for a slow pace.

Thursday Dec 28, 2017 #

Hiking 4:30:00 [3] 9.1 mi (29:40 / mi) +450m 25:43 / mi
shoes: Roclite 280-2015

Addie, Mei-An and I hiked up Old Rag with the Pastel family (Joe, Glen, Jenna, Daniel, Sadie). The temperature was in the teens all day. We went up the ridge trail with all the rock scrambling, leaving at about 11 a.m., had lunch at the top, then 4 of us came down the Fire Warden's trail, while the other group of 4 went back the way we came. The Fire Warden's route was a mile and a half longer, but 15 minutes shorter.

Despite the cold, it was a great day for this hike. It was sunny on top (the sun
was hidden by the ridge much of the way up) and no wind at all, making it comfortable to sit on the rocks and eat lunch on the top.

I hiked this route many times in the 1980s and early '90s, and decided early on that winter was the best season for it, mainly because it avoids the crowds of hikers the rest of the year. Its popularity has only grown in the intervening time. There's a huge new parking lot about a mile below the original parking area, with at least a dozen cars parked there when we arrived. But there was no congestion in the boulders (which can be pretty challenging, mentally and physically), and the summit area is big enough that several groups can be hanging out without even seeing each other.

All of which is to say, it was a fine outing. I'm happy that we got to Old Rag this season, and doubly happy that the kids got to do this amazing trail in good style with good friends.

Wednesday Dec 27, 2017 #

Road running 36:58 [3] 4.0 mi (9:15 / mi)
shoes: Adrenaline 17 Gray

Around the neighborhood at noon. At 25F, the coldest running this season.

Tuesday Dec 26, 2017 #

Road running 1:08:32 [3] 7.2 mi (9:31 / mi)
shoes: Adrenaline 17 Gray

Noontime run around the Forest Glen - Rock Creek route. Sunny and 32F. No traffic and very nice to be out.

Core strength 10:00 [3]

Leg strength workout (front lunges, back lunges, step-ups, squats, one-leg toe touches). With Addie and Mei-An. They went on to do some ab workouts after that.

Sunday Dec 24, 2017 #

Rock Climbing (Gym) 2:00:00 [3]

Climbing with Addie. Made it to 5.10a, but no endurance yet. A couple of V1s and a bunch of laps on lower-grade routes.

Saturday Dec 23, 2017 #

Road running 37:51 [3] 4.0 mi (9:28 / mi)
shoes: Adrenaline 17 Gray

Afternoon run, same course, same time to the second. It was in the 60s, and I ran in a gap in the drizzle.

Friday Dec 22, 2017 #

Road running 37:51 [3] 4.0 mi (9:28 / mi)
shoes: Adrenaline 17 Gray

Afternoon run around the neighborhood loop.

Thursday Dec 21, 2017 #

Trail Running 51:11 [3] 5.2 mi (9:51 / mi)
shoes: Adrenaline 17 Gray

Greenbelt Park Perimeter Trail. 39 and sunny, a nice day to be in the woods. I saw zero people on the trail, maybe the first time that's happened. Times are slower here than on the road, but I'm still squeaking in under 10:00/mi.

Rock Climbing (Gym) 2:00:00 [3]

Climbing with Addie! I haven't been on rock in about 2 years, and hadn't been to a gym in a lot longer than that. Addie mostly likes to boulder, but she'll toprope with me. She's a stronger climber than me by about one grade, but I'm hoping to claw that back pretty quickly. I picked easy routes and did laps on them without weighting the rope. That was new to her.

Tuesday Dec 19, 2017 #

Road running 52:35 [3] 5.7 mi (9:14 / mi)
shoes: Adrenaline 17 Gray

Noontime run in 60 degree weather. Easy pace.

Monday Dec 18, 2017 #

Road running 36:44 [3] 4.0 mi (9:11 / mi)
shoes: Adrenaline 17 Gray

A loop around the neighborhood in the morning. We're having a mini heat wave -- 50s today and 60 tomorrow. I saw a forsythia blooming yesterday, which is weird.

Saturday Dec 16, 2017 #

Orienteering race 1:33:00 [4] 5.8 km (16:02 / km) +200m 13:41 / km
shoes: IceBug Olx 4

Green course at Cabin John. I've had this cold for more than 2 weeks now, and I'm not quite ready to say it's over. But I ran OK today. There were a few obvious mistakes. Attackpoint says I lost 17 minutes, but about 5 of those minutes are on the road crossings that weren't supposed to count, and yeah, I deliberately lost plenty of time on those. I think I move up a couple of places once those legs are removed.

After a chilly start the day was pretty nice. Florence was the event director, and I was there from 9 to 5 but I didn't do much other than load and unload, then reload and re-unload, and put out signs and pick them up. But i did get to go out on an easy control pick-up loop with Mei-An and our temporary loaner dog Logan.

Saturday Dec 9, 2017 #

Road running 29:08 [3] 3.5 mi (8:19 / mi)
shoes: Adrenaline 17 Gray

I'm so tired of being sick. Stuff still in my lungs, but I went for a run in the light snow, kind of new and fun, in the hopes that I would blow some of it out. Sort of worked, but it's still there.

Sunday Dec 3, 2017 #


No trip to Mid-Atlantics. :(

Saturday Dec 2, 2017 #


Sick again. It's been a tough couple of months. This one struck 2 family members suddenly at the same time, with severe chest congestion but not much else. A third family member started antibiotics today. What's going on here?

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