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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Map Reading1 2:00:00
  Trail Run2 1:53:54 13.15(8:40) 21.15(5:23) 214
  Orienteering2 1:31:48 4.45 7.16 13712 /13c92%
  Weights2 1:30:00
  Hiking2 37:21 2.22(16:47) 3.58(10:26) 12
  Sit-ups2 13:00
  Total9 7:46:03 19.82 31.9 36312 /13c92%
  [1-5]8 7:33:38

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Saturday Nov 11, 2017 #

10 AM

Orienteering race 56:48 [4] *** 4.45 mi (12:46 / mi) +137m 11:39 / mi
ahr:157 max:185 spiked:12/13c shoes: VJ Iroc

US Classic Champs - Green X course on Beaver Dam Run map. This was just about O-nirvana for me: beautiful open woods, able to run and read the map without worrying about tripping every other step, nice course... I had an almost clean run - lost about a minute on #7 when I was standing on the edge of the control circle but but could not see the control. My speed was a little slow partly due to conditioning and partly intentionally to avoid outrunning my navigation. Really enjoyed this course and terrain.

Friday Nov 10, 2017 #

Orienteering 35:00 [1]

Prince William Forest model event. Walked with a little jogging - beautiful cool fall day. Looking forward to the weekend.

Thursday Nov 9, 2017 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Wednesday Nov 8, 2017 #

5 PM

Trail Run 48:58 [4] 6.04 mi (8:07 / mi) +85m 7:46 / mi
ahr:146 max:172

Creek Rd. with head lamp, decent pace.
6 PM

Hiking 12:25 [0] 0.78 mi (15:59 / mi)
ahr:103 max:159

Tuesday Nov 7, 2017 #

Weights 45:00 [3]

Sit-ups 7:00 [2]

500

Monday Nov 6, 2017 #

5 PM

Trail Run 1:04:56 [3] 7.11 mi (9:08 / mi) +129m 8:39 / mi
ahr:156 max:173

Creek Rd. route in the dark with head lamp.
6 PM

Hiking 24:56 [1] 1.45 mi (17:13 / mi) +12m 16:47 / mi
ahr:99 max:145

Sunday Nov 5, 2017 #

Map Reading intervals 1:00:00 [1]

Mt. Penn - hanging one last control then existence checking a cluster of controls up near the fire tower in the fog.

Note

Happy 50th Birthday DVOA!

I've been privileged to be a part of this great organization for almost 30 yrs. It has enriched my life immensely! Here's hoping the club will continue to promote high quality orienteering for a long time to come. I can't help but reflect back gratefully on founders like the Ringoes and what they started at Valley Forge 50 years ago today.

Map Reading 1:00:00 [1]

Mt. Penn - Control pick-up of 8 controls near Rotary Park to wrap up a very successful weekend. Great job by our trio of young course setters and everyone else involved with the event.

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