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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  Orienteering2 2:10:17 7.77(16:46) 12.5(10:25) 44619 /25c76%
  Volleyball1 2:00:00
  Trail Run2 1:15:53 9.5(7:59) 15.29(4:58)
  Map Reading1 1:00:00
  Weights1 45:00
  Sit-ups1 8:00
  Total6 7:19:10 17.27 27.79 44619 /25c76%

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Sunday Apr 28, 2013 #

Orienteering race 48:09 [4] 4.0 km (12:02 / km) +185m 9:47 / km
spiked:11/14c shoes: Icebug Spikes

West Point A-Event: Post Exchange Middle Distance Race - Having run on this map before, my objectives for this race were to be very deliberate and avoid big mistakes. Pretty much succeeded at that with no major hiccups. Stopped a bit short on 9 and hit the road too high going from 10-11. Total time lost was probably 1 minute. Other than that, it was just slow going due to the rock, veg, and climb. A tough, physical course but I really enjoyed it.

Orienteering race 25:44 [5] 2.3 km (11:11 / km) +108m 9:04 / km
shoes: Icebug Spikes

West Point A-Event: Trophy Point "Sprint" - Are you kidding me? Easily the most ridiculous sprint course I have ever run. The first 7 controls were in a hyper physcal, technical area which is totally unsuitable for sprint courses. Ran much of this with Ron Bortz and Mitch Collinsworth. At one point Ron led us along the wrong side of a high (~15 ft) rockface. Once we realized our predicament, we of course had no choice but to scale it, using the few available saplings for assist. Of course we were thanking him profusely the whole time.

Things improved drastically once we hit the urban part of the course. Still, I missed the optimal left-most route to 11. Another poor sprint outing.

Map Reading 1:00:00 [3]

Hickory Run SP - Stopped by HR on the way home from West Point to check a few control sites for the Night O. Shifted a couple controls around slightly. Courses are now ready to go! Still no leaves out up there.

Saturday Apr 27, 2013 #

Orienteering race 36:58 [4] *** 4.1 km (9:01 / km) +100m 8:02 / km
spiked:8/11c shoes: Icebug Spikes

West Point A-Event: Lake Popolopen Middle Distance Race - I was happy with this race. Basically clean with just a few minor hesitations. Some felt this course was not technical enough but I thought it was fine, especially given the challenge we would face tomorrow on the ski slope terrain. The first control was a really cool cave feature. I took a straight line to 5 and lost maybe 20-30 secs looking one contour high. Then lost maybe the same amount of time on 7. On 9, I got tied up in the green briefly. Total lost time was ~ 2 mins.

Orienteering race 19:26 [5] 2.1 km (9:15 / km) +53m 8:13 / km
shoes: Brooks Adrenaline GTS 11

West Point A-Event: Camp Buckner Sprint - Nasty bad (my performance, that is). First mistake was choice of footwear. I wore road running shoes expecting the woods running to be minimal. Wrong. I was sliding around all over the place. Then I was distracted leaving 2 and headed for the road 45 degs off from the correct direction. Finally realized what I did when I hit the road but by then it was too late - a minute lost. Overran 8 to the tune of 30 secs. Sub-optimal routes on 7, 9, 10 cost me another 1-2 mins. Maybe I need to start taking Sprints more seriously.

Thursday Apr 25, 2013 #

Trail Run 36:04 [3] 4.5 mi (8:01 / mi)

TNT Media - Was planning on running the track but it was closed due to a lacrosse game so ran the athletic fields instead.

Wednesday Apr 24, 2013 #

Volleyball 2:00:00 [1]

5 on 5 tonight. Good tough games. We went 2-3. Highlights were a great block on a hard hit by Mark, 0 service errors for me (1st time all season), and a terrific comeback in one game where we were up 13-4, fell behind 15-14, and pulled out the win 17-15. The level of play on both sides of the net has been really high the last couple of months which makes this so much fun.

Tuesday Apr 23, 2013 #

Trail Run 39:49 [4] 5.0 mi (7:58 / mi)

White Clay Creek SP - Hilly run on the Carpenter Rec Area loop. Solid level 4 effort all the way.

Monday Apr 22, 2013 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

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