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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Rock Climbing5 8:30:00
  Orienteering6 7:13:06 21.38(20:16) 34.4(12:35) 955
  Road running8 5:25:53 35.2(9:16) 56.65(5:45)
  Trail Running1 51:13 5.2(9:51) 8.37(6:07)
  Total18 22:00:12 61.77 99.42 955

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Wednesday Jan 31, 2018 #

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

Morning run, 25F and sunny.

Sunday Jan 28, 2018 #

Orienteering race 1:43:14 [4] 7.3 km (14:08 / km) +290m 11:48 / km
shoes: IceBug Olx 4

QOC Fountainhead Red. I was slow in the terrain, but didn't make many mistakes. I count that as a success. Why slow? Hard to say. Certainly tired and hungry after the first 90 minutes. Rugged terrain. Plus I was pretty happy about the flow of things and not in the mood to push harder.

It was drizzly and wet, but not too cold, actually pretty nice for late January. I left my glasses in the car. Had a little trouble with the fine map detail. I didn't know I was headed for a man-made object (a chimney) until it appeared in front of me, and then the same thing happened again a few controls later (another chimney). But I read contours well, and even the vegetation was good as mapped.

Saturday Jan 27, 2018 #

Road running 36:25 [3] 4.0 mi (9:06 / mi)
shoes: Adrenaline 17 Gray

At noon, 60 degrees.

Friday Jan 26, 2018 #

Road running 35:53 [3] 4.0 mi (8:58 / mi)
shoes: Adrenaline 17 Gray

Put this run off to the afternoon to catch the warmer weather.

Wednesday Jan 24, 2018 #

Road running 38:28 [3] 4.0 mi (9:37 / mi)
shoes: Adrenaline 17 Gray

Cooler than yesterday, and the wind had an edge to it.

Rock Climbing (Gym) 1:30:00 [3]

With Addie and Florence. 10b, 10d, 10c, 10b, 10b.

Tuesday Jan 23, 2018 #

Road running 35:28 [3] 4.0 mi (8:52 / mi)
shoes: Adrenaline 17 Gray

T-shirt and shorts at 11 a.m.

Sunday Jan 21, 2018 #

Orienteering race 1:08:29 [5] 6.1 km (11:14 / km) +240m 9:23 / km
shoes: IceBug Olx 4

QOC McKeldin Green. It being McKeldin, there was plenty of hill climbing, but it was a fun course and a nice day. Only one little section of thorny stuff, and the rest was fine open woods. We went to a never-visited section in the far north of the park, which had some good rock detail. The long leg 4 to 5 was a good one -- afterwards I talked to 4 people and got 4 different routes. Evidently mine was not the best. I probably did more climbing than necessary. But in other places I made good contouring route choices and picked up time. Addie was nearly as fast as me, and beat me on several controls, but she lost a lot of time to mistakes, whereas I kept my mistakes to a minute here and there.

One thing though -- it was incredibly slippery. A thin layer of mud on top of frozen ground, and the slopes were treacherous. Even spikes were not always secure. I went down once on the course and once on control pickup.

Orienteering 30:00 [3] 2.5 km (12:00 / km)
shoes: IceBug Olx 4

Control pickup.

Saturday Jan 20, 2018 #

Road running 36:30 [3] 4.0 mi (9:08 / mi)
shoes: Adrenaline 17 Gray

Noontime run, low 50s.

Friday Jan 19, 2018 #

Trail Running 51:13 [3] 5.2 mi (9:51 / mi)
shoes: Adrenaline 17 Gray

Perimeter Trail at Greenbelt Park. No running in the last 4 days, because the promise of warm weather made it too hard to go out with temperatures in the teens. Today, full sun and low 40s around noon. The snow was mostly gone from the trail but it wasn't muddy because the ground is still frozen.

Rock Climbing (Gym) 1:00:00 [3]

At Columbia with Addie. 9-10a-10b-10c-10a. Lost it a few feet from the top on the 10c. Addie made it look easy. Next time.

Monday Jan 15, 2018 #

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

With Addie and Rob. 10b with no drama today. Then a bunch of easier training.

Sunday Jan 14, 2018 #

Orienteering race 34:17 [5] 3.8 km (9:01 / km) +100m 7:58 / km
shoes: IceBug Olx 4

GNC Day 3 Classic, Brown course. I took the trail right out of the start nearly all the way to #1. I was near panic on #2 when I came to where it was supposed to be and couldn't find it. I could see the big river system but couldn't see the ditch with the control in it. It was partially hidden by foliage, and when I came at it from the other side I finally saw it, maybe 2 minutes lost.

After that the course was total fun -- fast, fine conditions, open woods with helpful features, and I ran about as well as I can while staying in control. Tempted by the road on a couple of legs near the end but the woods won out. On the run to the "go" control (same as yesterday's) I lost the trail, went too low and lost some time coming back uphill.

Just a minute and a half in front of Steve T. for first place in M65, capping a nice weekend of good competition. Florence took first on F-Brown, and Addie was unfortunately pushed out of a medal, just getting back into running after a foot injury.

Saturday Jan 13, 2018 #

Orienteering race 54:45 [4] 4.3 km (12:44 / km) +110m 11:17 / km

GNC Day 2 Classic at Mistletoe. Brown course. Minor issues in various places (including a little excursion past the park boundary from 6 to 7, but a real sorry mess on the easy control #13. I couldn't find it, ran back in case I had overrun one gully too many, then came back and saw it easily, just as I had expected the first time. What the heck. At least 2 min lost, and finished 6 seconds behind Steve for 2nd. This sets up the race tomorrow for the overall win.

Friday Jan 12, 2018 #

Orienteering race 36:44 [4] 3.2 km (11:29 / km) +75m 10:17 / km
shoes: Spirit OLX (last)

GNC Middle at Hard Labor Creek. Interesting course, fairly easy technically and physically, but the constant drizzle made things slick and I fell once. An error in map interpretation led to my only significant time loss (#8) but I relocated from another control not on my course and kept it to a minimum.

Tuesday Jan 9, 2018 #

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

With Addie, Glenn, and Jenna. Two 10b's, both completed but not without a fall. Repeat 9s until failure.

Sunday Jan 7, 2018 #

Orienteering race 1:45:37 [4] 7.2 km (14:40 / km) +140m 13:22 / km
shoes: IceBug Olx 4

QOC Greenbelt Red. It was only about 15 degrees when I started, and there was enough snow on the ground to obscure the small stuff underfoot. That's in the way of an excuse for being slow. I made a couple of bad route choices (like going through dense woods instead of around) but I had good attacks, and where I had trouble was around the controls. In two places the circle obscured a ditch, which confused me both times. The rest of the time it was my fault. I figured it would take me 1.5 hours, and I was 15 minutes over that.

Having been running during this bitter cold snap, I knew how to dress, and once I got warmed up it felt great to be in the woods. Standing around afterwards was hard, even with a change of clothes.

Saturday Jan 6, 2018 #

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

At the Rockville gym with Addie, Glenn and Rob. Solid on 10a. At the very end, Addie and I had a race on two side-by-side 5.9s. I was ahead for a while, but she topped out and I flamed out. That was fun.

Wednesday Jan 3, 2018 #

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

First I walked the loaner dog 2 miles or so, while the temperature went up from 10 to 18 deg.F. Then I went for a 4-mile run, which got messed up because they had torn up one of the streets I was going to run on, and also some guy stopped me and asked for directions which got more complicated than necessary. Anyway the running was fine and the temperature got into the 20s, a relative heat wave.

Then I got a flu shot.

Monday Jan 1, 2018 #

Road running 1:08:00 [3] 7.2 mi (9:27 / mi)
shoes: Adrenaline 17 Gray

11 a.m. and 19 deg.F. I figured I'd run 4 miles but I felt so good I kept on running. I realized aboutl halfway through that one reason I was feeling good was I had been running with the wind. So a little cooler and a little more work on the way back. But the clothing system was just about perfect: 3 tech shirts and a wind-resistant pullover, tights, hat and buff, dachsteins.

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