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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Oct 27, 2007:

activity # timemileskm+m
  Orienteering1 1:31:26 5.16(17:44) 8.3(11:01) 23012 /16c75%
  Weights2 1:20:00
  Road Run1 1:10:23 9.5(7:25) 15.29(4:36)
  Trail Run1 57:38 7.75(7:26) 12.47(4:37)
  Map Reading1 45:00
  Track Run1 38:24 5.4(7:07) 8.69(4:25)
  Sit-ups1 4:00
  Total5 6:26:51 27.81 44.75 23012 /16c75%

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Friday Oct 26, 2007 #

Road Run 1:10:23 [3] 9.5 mi (7:25 / mi)
shoes: Salomon XCR

Hanover, PA - Back at my parents for a couple days for my nephew Sam's baptism. All five of my brothers and sisters are home too - not very often we're all rogether at the same time any more. Started from Mom & Dad's, up through Clearview , out Fame Ave, Gitts Run Rd., Youngs Rd up into the Pigeon Hills, then back through Hershey Heights and a loop in town via George St., Stock St., Eichelberger. Light rain and cool.

Wednesday Oct 24, 2007 #

Weights 35:00 [3]


Track Run 38:24 [4] 5.4 mi (7:07 / mi)
shoes: Salomon XCR

TNT Media - 20 laps on the HS track plus the run over from the car. Rainy night with no rain gear so I got soaked but it wasn't bad after getting warmed up. Logged it as a 4 since I did a few intervals but at less than blazing speed. Fastest lap was 1:26.

Tuesday Oct 23, 2007 #

Weights 45:00 [3]

Sit-ups 4:00 [2]

170. Lowered the reps, tried to concentrate a bit more on form.

Monday Oct 22, 2007 #

Trail Run 57:38 [3] 7.75 mi (7:26 / mi)
shoes: VJ Integrator 2

Bellevue SP / Bringhurst Woods / Rockwood Parks - When I got to the SP I found it overrun with high school xc runners. There was a massive meet in progress - nearly all of the parking lots were full and there were about a hundred cars parked in one of the fields. I found a place to park and decided to do my normal loop in reverse - heading over to Rockwood first and then finishing with a loop in Bellevue. That gave the xc runners time to clear out by the time I got back over to the SP.

Sunday Oct 21, 2007 #

Orienteering 1:31:26 [4] *** 8.3 km (11:01 / km) +230m 9:41 / km
spiked:12/16c shoes: VJ Integrator 2

Rodney Scout Reservation, MD - Local event Red course. Haven't run here in quite a while so it was good to get out on this map again even if the woods were rather nasty in places. Got a couple nice views of the bay which has always been my favorite part of running here.

Tracy put up a sign on the way to the start saying "Take the bull by the horns!" but the bull nearly gored me on the first control. A slight overshoot in a thick area cost me a minute or two there. Lost a couple minutes at 6 trying to make sense of the map detail but was otherwise reasonably clean. Had to blast through a lot of thick woods over the first half of the course. I opted for more trail running on the second half and it probably cost me some time.

It was a beautiful day to be in the woods. Apparently, the chiggers thought so too. I sprayed some Finnish "Off" (a Jukola leftover) on my legs before the race. Perhaps the Finnish formulation is not designed with chiggers in mind. After finishing I felt biting and itching on my right ankle/foot. I took off my socks and sure enough there were chigger bites. It's the first time I've ever gotten them at Elk Neck in spite of many hours in the woods down there.

Map Reading 45:00 [1]

Rodney Scout Reservation, MD - Control pick-up of 6 advanced controls. Sprayed the "Off" on really liberally this time and don't think I picked up any more chiggers.

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