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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Trail Run3 3:52:21 26.25(8:51) 42.24(5:30)
  Weights2 1:30:00
  Orienteering1 1:03:23 4.04(15:42) 6.5(9:45) 17521 /21c100%
  Sit-ups2 16:00
  Total6 6:41:44 30.29 48.74 17521 /21c100%

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MoTuWeThFrSaSu

Sunday Apr 15, 2012 #

Orienteering 1:03:23 [4] *** 6.5 km (9:45 / km) +175m 8:36 / km
spiked:21/21c shoes: VJ Integrator 3

Hawk Mountain Scout Reservation - Local event Red course. A long drive to get up there but glad I went. It was a nice course designed by first time course setter Mike Carter. Pretty much clean but my legs were a bit tired from yesterday's long run so I was slow in places, especially the greener woods.

Saturday Apr 14, 2012 #

Trail Run 1:57:15 [3] 13.0 mi (9:01 / mi)
shoes: Brooks Adrenaline GTS 11

Fair Hill NRMA, MD - It doesn't get any better than this. Perfect clear morning, no aches & pains, and great scenery. Started at the Fairgrounds and headed south. Eventually crossed Rt. 273 at the Big Elk Creek underpass then climbed to the N. Appleton lot. Headed north to the pavilion, crossed the creek at the low water bridge, up to the old schoolhouse. Then down across the park road and a gradual climb to the finish. Best long run I've done in quite some time.

Friday Apr 13, 2012 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Thursday Apr 12, 2012 #

Trail Run 1:07:21 [3] 7.75 mi (8:41 / mi)
shoes: Brooks Cascadia 7

TNT Media - SoFA! SoFA! SoFA! Started with Dasha and then peeled off to head over to Ridley. Took some of the interior trails which included a few decent climbs. Then it was back over to Tyler where I made a successful assault on the Red hill. Probably haven't tackled that one in at least a year.

Dinner followed by a screening of Rocky IV afterwards.

Wednesday Apr 11, 2012 #

Trail Run 47:45 [3] 5.5 mi (8:41 / mi)
shoes: Brooks Cascadia 7

Iron Hill County Park - Big loop with 2 hill repeats.

Tuesday Apr 10, 2012 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

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