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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Jul 7, 2002:

activity # timemileskm+m
  Backpacking2 4:10:00 16.0(15:38) 25.75(9:43)
  Cycling1 1:40:00 27.4(3:39) 44.1(2:16)
  Weights2 1:25:00
  Orienteering1 1:01:36 4.29(14:22) 6.9(8:56) 18512 /14c85%
  Trail Run1 44:38 5.9(7:34) 9.49(4:42) 205
  Track Run1 31:51 4.5(7:05) 7.24(4:24)
  Road Run1 19:56 3.1(6:26) 4.99(4:00)
  Total6 9:53:01 61.19 98.47 39012 /14c85%

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Sunday Jul 7, 2002 #

Orienteering 1:01:36 [4] 6.9 km (8:56 / km) +185m 7:52 / km
spiked:12/14c

French Creek West - DVOA local event run in a smoky haze that drifted down from the Quebec forest fires. I figure running the course was the equivalent of smoking a couple packs of cigarettes. Estimate 4 mins of errors.

Backpacking 1:45:00 [2] 6.0 mi (17:30 / mi)

French Creek - more AT training with pack. Loop around the West map with Krueser.

Saturday Jul 6, 2002 #

Backpacking 2:25:00 [2] 10.0 mi (14:30 / mi)

White Clay Creek SP (Judge Morris Estate) / Middle Run Natural Area - training for AT section hike with full pack.

Friday Jul 5, 2002 #

Cycling 1:40:00 [3] 27.4 mi (3:39 / mi)

Loop starting from White Clay Creek Preserve lot #1. Rolling to hilly through Chester County farmland, suburbs, stream valleys. The chicken cheese steak at West Grove and the ice cream at Landenburg probably negated any benefits I would have otherwise derived from the ride. Great day for riding - finally a break in the heat/humidity.

Weights 40:00 [3]

Trail Run 44:38 [3] 5.9 mi (7:34 / mi) +205m 6:50 / mi

Iron Hill - 2 hill loops.

Thursday Jul 4, 2002 #

Road Run (Race) 19:56 [5] 3.1 mi (6:26 / mi)

Wilmington - Rockford Park. Firecracker 5K. Course was flat with a few gentle rises. A good run in oppressive conditions - 90 deg, very humid. Snuck in just under my goal of 20 mins to take 2nd in M40-49 (it wasn't a very deep field). Splits: 6:05/6:36/6:37/0:37.

Wednesday Jul 3, 2002 #

Weights 45:00 [3]

Tuesday Jul 2, 2002 #

Track Run (Fartlek) 31:51 [4] 4.5 mi (7:05 / mi)

Bellevue SP - 1/4, 3/8 intervals (avg F=6:32, S=7:17). Very hot (95) and humid.

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