Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Road running16 13:22:14 88.03(9:07) 141.67(5:40) 1088
  Orienteering3 3:25:42 9.4(21:53) 15.12(13:36) 456
  Hiking1 2:35:17 7.64(20:20) 12.3(12:38) 419
  Trail Running1 53:21 5.07(10:31) 8.16(6:32) 208
  Total21 20:16:34 110.13(11:03) 177.24(6:52) 2170
  [1-5]21 20:15:30

«»
2:35
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Oct 30, 2019 #

11 AM

Road running 50:26 intensity: (15 @0) + (8 @1) + (24 @2) + (49:39 @3) 5.4 mi (9:20 / mi) +99m 8:50 / mi
ahr:106 max:128 shoes: Kayano 25 Blue

A 5-miler over to Sligo Creek and back.

Tuesday Oct 29, 2019 #

11 AM

Road running 1:13:51 intensity: (14 @0) + (9 @1) + (11 @2) + (1:13:17 @3) 7.91 mi (9:20 / mi) +187m 8:42 / mi
ahr:111 max:130 shoes: Kayano 25 Blue

Through National Park Seminary down to Beach Dr., back up on E. Bexhill.

Monday Oct 28, 2019 #

11 AM

Road running 32:31 intensity: (2 @0) + (10 @1) + (11 @2) + (32:08 @3) 3.62 mi (8:59 / mi) +66m 8:30 / mi
ahr:116 max:131

Sunday Oct 27, 2019 #

1 PM

Orienteering 1:45:10 [3] 5.42 mi (19:24 / mi) +211m 17:19 / mi
ahr:96 max:129 shoes: IceBug Olx 4

Medium Advanced at Great Falls MD. I spent 40 minutes on the first 2 controls. No RouteGadget, so I'll have to make a QuickRoute to figure out what went wrong, but one thing I can say is I really couldn't make much sense of the contours in that quadrant.

Things went much better after that, but I wasn't real enthusiastic about pushing for speed.

Saturday Oct 26, 2019 #

11 AM

Road running 49:22 intensity: (4 @0) + (14 @1) + (25 @2) + (48:39 @3) 5.25 mi (9:24 / mi) +109m 8:50 / mi
ahr:111 max:126 shoes: Kayano 25 Blue

Easy run, 60 degrees and a little bit of rain in the air.

Friday Oct 25, 2019 #

12 PM

Road running tempo 33:40 intensity: (3 @1) + (12 @2) + (19:40 @3) + (13:45 @4) 4.19 mi (8:02 / mi) +92m 7:31 / mi
ahr:132 max:146 shoes: Kayano 25 Blue

Tempo run on the road. Last time on this workout was Sep. 26. Time, pace, HR were very similar.

Wednesday Oct 23, 2019 #

3 PM

Trail Running 53:21 [3] 5.07 mi (10:31 / mi) +208m 9:20 / mi
shoes: Kayano 25 Blue

Last day in Logan, Utah. There's a segment of the Bonneville Shoreline Trail that runs from Green Canyon to Logan Canyon. From the Green Canyon trailhead I ran south, the foothills rising up to the left and new housing developments to the right, with a nice view out over the Cache Valley, staying pretty flat.

Then just before the switchbacks down into Logan Canyon I picked up the Hiline Trail. It traverses along the northern side of the canyon, with vertical cliffs on the left and perilous drops on the right. It dead ends, but before that there's a u-turn that drops down to the canyon floor and joins the Canyon Gateway Trail, parallel but a couple hundred feet below. Then near the northwest corner of the USU campus some steep switchbacks take you up to the Hiline junction, and back on the Bonneville Shoreline to the north end at Green Canyon.

It turns out there was an access trail from the campus, which I got very close to yesterday, and I might have run on if I'd known. None of this was clear from Internet searches, but there was good signage on the trails themselves.

Tuesday Oct 22, 2019 #

5 PM

Road running 50:00 [3] 5.4 mi (9:16 / mi)
shoes: Kayano 25 Blue

In Logan, Utah. From my hotel through the Utah State University campus, which is right up against the foothills of the Wasatch Range. The trace shows the second half of this run, because I somehow didn't start the recorder until the turnaround point. I went up a somewhat different way, along the side of the campus. It was cloudy and 55 degrees, and the threatened rain never appeared.

Sunday Oct 20, 2019 #

Orienteering race 42:03 [4] 3.1 km (13:34 / km) +150m 10:55 / km
shoes: Spirit OLX (last)

What a difference a day makes. Everything felt good today. Only one significant loss of time, at #3 on the little cliff near the top of the rise. I had trouble understanding the mapping inside the circle, and lost 1.5 min looking in various places. I made up enough time to take 3rd in M65 for the weekend, but my group was outclassed by the F55-60s and M70s. Little things made a big difference here.

Saturday Oct 19, 2019 #

Orienteering race 58:29 [4] 3.3 km (17:43 / km) +95m 15:30 / km
shoes: Spirit OLX (last)

Older Dash Day 1 (Brown X). It was a spectacular day -- clear blue sky, full sun, light breeze, temperature hovering just below 60 at 11 a.m. The course was interesting. The controls were not hard to find, but getting from one to another was pretty tough. The network of ski trails was a constant source of confusion, and it was hard to hold a bearing on the steep slope. There was a lot of ankle-height crap in the way, which kept your eyes off the map. At least I enjoyed powering up the hills.

But my real problem was I just wasn't in an orienteering mindset. I made 3 or 4 hideous mistakes, going 180 degrees in the wrong direction, going up or down the wrong slope, failing to notice big terrain features. Basically in a brain fog the whole time, either making a mistake or second-guessing because I was afraid of making a mistake. Should have been able to do this in well under 50 minutes.

Thursday Oct 17, 2019 #

5 PM

Road running 49:00 [3] 5.34 mi (9:10 / mi) +27m 9:02 / mi
shoes: Kayano 25 Blue

Highline Canal Trail down to Santa Fe Drive and back. Last run in Colorado. Next run is in New Hampshire.

Wednesday Oct 16, 2019 #

5 PM

Road running 59:16 [3] 6.01 mi (9:52 / mi) +57m 9:35 / mi
shoes: Kayano 25 Blue

Centennial-Highline trail out to Broadway and back. If you don't count the 3-min pit stop the pace was around 9:15 per mile. It was in the high 70s today, but still cool in the shade. It's weird running through a low spot and feeling cold air on your ankles and hot air on your face.

Tuesday Oct 15, 2019 #

5 PM

Road running 48:13 [3] 5.52 mi (8:44 / mi) +26m 8:36 / mi
shoes: Kayano 25 Blue

On Sunday I missed the turnoff to the Highline Trail in the dark, but I got it this time. It's much nicer than the Centennial Trail, natural surface instead of cement. Lots of joggers and dog and baby walkers.

Monday Oct 14, 2019 #

9 AM

Hiking 2:35:17 [2] 7.64 mi (20:20 / mi) +419m 17:22 / mi

With a free day, I hiked up Carpenter Peak at the edge of the foothills. A lot of sunshine, but the air was cool. A great view out over Denver, and high enough to see a couple of snowy peaks in the Front Range. A little bit of snow left over from last week's snowfall but it didn't affect the trail. I also took the Elk Valley trail out and back, not much there but the valley is lovely.

Sunday Oct 13, 2019 #

7 PM

Road running 43:36 [3] 4.56 mi (9:34 / mi) +76m 9:06 / mi
shoes: Kayano 25 Blue

Arrived in Denver for a week of reviews at Lockheed Martin. And as compensation, a week of altitude training has to be good, right? My hotel has an easy connection to the Highline Trail, so put on my headlamp and went out just after sunset. It got cold fast. I saw a few cyclists, but no other runners. It's not a great running trail (an 8 foot wide concrete bike path) but it gets you off the streets.

Friday Oct 11, 2019 #

10 AM

Road running 37:47 intensity: (9 @0) + (10 @1) + (11 @2) + (37:17 @3) 4.12 mi (9:11 / mi) +83m 8:39 / mi
ahr:115 max:134

Wednesday Oct 9, 2019 #

11 AM

Road running 35:59 intensity: (1:15 @1) + (3:41 @2) + (31:03 @3) 3.36 mi (10:42 / mi)
ahr:107 max:133

Road running race 46:49 intensity: (3 @2) + (2:24 @3) + (44:22 @4) 6.21 mi (7:32 / mi) +6m 7:31 / mi
ahr:138 max:149 shoes: Fastwitch 9

Goddard Space Flight Center Fall 10k at Greenbelt Lake. 4.7 laps around the lake, held twice a year since the late 1970s. I first ran it in 1981 or 82. My time was a minute slower than last spring, and 2 minutes off my best 10k this year. I kind of knew going in, based on recent training runs. But hey, I finished 3rd!

Monday Oct 7, 2019 #

7 AM

Road running 38:48 intensity: (4 @0) + (24 @1) + (33 @2) + (37:47 @3) 4.09 mi (9:29 / mi) +86m 8:54 / mi
ahr:117 max:134

Friday Oct 4, 2019 #

12 PM

Road running tempo 37:22 intensity: (10 @0) + (14 @1) + (6 @2) + (16:25 @3) + (20:27 @4) 4.58 mi (8:10 / mi)
ahr:130 max:154 shoes: Kayano 25 Blue

Improvised tempo run. 3x1 mile with 2:30 jog in between. Times were 7:15, 7:18, 7:21.

Thursday Oct 3, 2019 #

11 AM

Road running 1:00:46 intensity: (6 @0) + (21 @1) + (1:03 @2) + (58:57 @3) + (19 @4) 6.21 mi (9:47 / mi) +125m 9:13 / mi
ahr:111 max:152 shoes: Kayano 25 Blue

Cool day, but lots of humidity. Slow run, the HRM had an odd spike but my HR was definitely not that high.

Wednesday Oct 2, 2019 #

8 AM

Road running intervals 54:48 intensity: (3 @1) + (11 @2) + (35:34 @3) + (19:00 @4) 6.26 mi (8:45 / mi) +50m 8:32 / mi
ahr:129 max:153 shoes: Kayano 25 Blue

Intervals at Einstein HS track. 4x1000 with 4 min jog. Times were 4:22, 4:24, 4:24, 4:21. Consistency is improving.

« Earlier | Later »