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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Nov 18, 2013:

activity # timemileskm+m
  Map Reading3 5:00:00
  Volleyball1 2:00:00
  Orienteering3 1:45:47 3.42 5.511 /12c91%
  Weights2 1:30:00
  Road Run2 50:57 6.7(7:36) 10.78(4:44)
  Sit-ups2 16:00
  Total6 11:22:44 10.12 16.2811 /12c91%

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TuWeThFrSaSuMo

Monday Nov 18, 2013 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Sunday Nov 17, 2013 #

Orienteering 30:00 [2]

Hay Creek - Out at first light for existence check of 12 controls. Met up with Hugh near the reservoir for the long run back up the hill to Ed's house. Hugh toughed it out but I had to walk part of it.

Map Reading 30:00 [1]

Hay Creek - Control pick-up of 6 controls.

It was fun to be part of such a well-organized event. Now the pressure is on to deliver similar results next spring!

Saturday Nov 16, 2013 #

Orienteering 30:00 [2]

FCN - Early morning existence check of 15 mostly advanced controls. Ran at an easy pace most of the way. First one back - yay!

And I refuse to log the Trail-O as training.

Map Reading 30:00 [1]

FCN - Control and water pick-up of 7 controls along the big trail to the water tower. Practically a drive-by.

Friday Nov 15, 2013 #

Map Reading 4:00:00 [1]

Hanging controls for the A-event. Started at FCN and then moved over to Hay Creek. Finished by 1:00 pm which meant a nice leisurely afternoon.

Orienteering 45:47 [3] *** 5.5 km (8:19 / km)
spiked:11/12c shoes: Icebug Spikes

French Creek North - Test ran the Green X course in late afternoon just before sunset. This was pure nirvana - excellent course, flags in place, had the woods all to myself, nice cool weather for running. Basically clean except slightly high on #6 and pulled up a little short on 8 for a few seconds. Sometimes vetting is almost as much fun as competing.

Thursday Nov 14, 2013 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Road Run 33:00 [4] 4.4 mi (7:30 / mi)
shoes: Asics GT-2000

From the gym. Up to Rockford Park & back at a decent pace.

Wednesday Nov 13, 2013 #

Volleyball 2:00:00 [3]

We started out strong then fizzled. Too inconsistent.

Road Run 17:57 [4] 2.3 mi (7:48 / mi)
shoes: Salomon XR Mission

A couple laps around the Gunning-Bedford school complex. Included a few surges.

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