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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Cycling2 5:23:30 66.0(4:54) 106.22(3:03)
  Orienteering2 2:27:48 7.08(20:52) 11.4(12:58) 380
  Road running1 38:00 4.3(8:50) 6.92(5:29)
  Total5 8:29:18 77.38(6:35) 124.54(4:05) 380

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Sunday Sep 18, 2016 #

Orienteering race 59:43 [5] 5.6 km (10:40 / km) +190m 9:07 / km
shoes: IceBug Olx 4

Much better performance today, but there were a lot of runners bunched up in the 59-minute range, and I was 4th in M60. This time I ran as fast as I could navigate, and the navigation seemed a little easier. I was a little slow on the long leg 7-8. I went mostly in a straight line, but skirting the north side of the two hilltops, then around the tip of the marsh and across the little dry pond.I guess going even farther north would have avoided some climb. I crossed the first hill in the saddle between the two tops and got down the cliffs without much trouble. But it was slow on the uphills, and the downhills were cliffy, so overall maybe not optimal.

Also a little slow 9-10 along the bland hillside. I've never been very good at this kind of leg. I went slowly at first and aimed for the pair of boulders halfway across. Spotted them and sped up into the reentrants. I don't know how else to keep my position, or how to do it faster.

Saturday Sep 17, 2016 #

Orienteering race 1:28:05 [5] 5.8 km (15:11 / km) +190m 13:03 / km
shoes: IceBug Olx 4

Classic Champs Day 1, Green X. This is fine orienteering terrain, with open woods and plenty of features large and small. With the exception of one control I had a decent run, navigating well but traveling slower than necessary. The exception was #5, which was simply wretched. I had no clear plan leaving 4, just trying to avoid the green and stay to the west side of the marsh. When I hit a trail, I took it, figuring it for the one that ran down the west side of the green. But it wasn't, it was on the east side of the marsh. It didn't take long to figure out it was wrong, but it took forever to figure out where I was, because I never thought I was that far east. 15 minutes lost there, and it kind of sapped my enthusiasm.

Thursday Sep 15, 2016 #

Cycling 1:44:00 [3] 22.0 mi (4:44 / mi)

A ride to work along the river trail network. Cooler today, low 70s and cloudy. A bit of a breeze up on the Anacostia levee. Route.

A few hours after the run yesterday my right achilles started to ache again. It wasn't a problem after orienteering on Sunday. This morning it was burning a bit. It's not clear if the ride is good for it or bad for it, maybe neutral.

Cycling 1:58:00 [3] 22.0 mi (5:22 / mi)

And back home again. Much slower, due to two factors: (1) exhaustion, and (2) traffic. Factor 1 was clearly dominant. I dragged out a Gu after about 20 minutes, and it helped for the next hour. At that point I was only a couple miles from home, but man, they were hard miles. As to traffic, there was tons of it on the cross streets, making it hard to find a gap. Also tons of it on the bike path itself -- fewer dog walkers, but lots more joggers and cyclists than in the mornings. At this point I can say once a day is a joy, but twice a day is a major workout.

Wednesday Sep 14, 2016 #

Road running 38:00 [3] 4.3 mi (8:50 / mi)
shoes: Adrenaline 15

Perimeter road at GSFC. Going into the mid-90s today, but not there yet (noon). Low humidity and it felt pretty good. Took a while to cool down, though.

Tuesday Sep 13, 2016 #

Cycling 1:41:30 [3] 22.0 mi (4:37 / mi)

Bike to work. Considerably faster today, which I'm sure is just getting used to riding again. I haven't done any significant bike riding for about 30 years. Split times: 46:00 to jct of Sligo Cr. and Northwest Branch; 56:00 to Rode Island Ave.; 1:16:00 to Greenbelt Road; 1:33:00 to Goddard entrance gate.

I did a fair amount of work on the bike in the last couple weeks. New tires and tubes, replaced the entire crankset (I had a spare matching vintage crankset, which I had tapped out for 9/16" pedals, 50 years old like the bike). New pedals, platform MTB-style without toeclips. It's running well, and it's fun to be riding it again. Oh, and new helmet and pump.

It's really fine to be able to ride 15 miles on paved trails without getting on a road. And the last 5 miles has well-marked bike lanes. Really enjoyable.

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